Spin Exercise - PUSH and PULL

It was cold outside, a BURRRRRRR 24 degrees here in GA! Now that is cold, I do believe that my blood has gotten much thinner since I was a Chicago Girl. Today's ride was all about progressive loading, getting your body to accept the tension and power through it, all with steady breathing. Now it is hard to teach a class like this, hard to hold their attention, esp when we are talking about a subtle increase in tension, so subtle in the beginning that you just don't feel it. I compared it to gaining weight, you don't notice the first few pounds, they just creep up on you, right? It is not until you have gained 5 or 10 that you realize, oh boy, I can't button my jeans, or my shirt is too tight. Another visualization I gave them was digging a big deep hole with a shovel. It is easy in the beginning and you can maintain a steady pace, but as you dig deeper and deeper, you begin to hit clay, rocks, and the shovel gets heavier. Form becomes more important, you have to hold the shovel just right or your back will feel it and you become more inefficient with every shovel.

How to Save a Life 4:24 The Fray
Introduction, see above, nice flat road, big deep breathes

Secrets 3:45 One Republic
Standing flat, explain to them that there are no sprints today, no jumps, no intervals, just a steady long tedious climb. NO STANDING if you can help it, that is why I did this song as a Standing Flat so they can stretch their legs and prepare

Schiller 7:04 Schiller
First minute to get settled in the saddle, get water, and let them increase the tension to their maximum tension!! This is the top of the hill, this is where they will end up at when we are at the end of this hill. Let them feel the tension, how many turns up was it? Remind them that in 45mins I want them back to this tension, WE are GRADUALLY building up to this. Release the tension, back to a flat road, gradually add the tension back up. For example, a 1/4 turn up in tension after about 5 minutes into the song, it is barely felt, just breathe and enjoy the ride

Pride 5:42 Syntax
More building, more breathing, SLOW increase, make them concentrate, give them long periods of silence, just breathing and moving. Mention the weight metaphor, the hole metaphor..

Sweet Home Alabama 8:44 Alabama
More subtle increases, explain the breathing, longer on the way out then the way in, chin is up off the chest to allow the windpipe a clear pathway for oxygen exchange, you need oxygen to feed the muscles, to give you energy, digging deeper and deeper into that hole, adding more weight to your waist

Climbatize 6:38 Prodigy
Guess what more tension, breakdown the pedal stroke, explain the mechanics of every step of the stroke, driving the knee forward, pushing the heel down, wiping the foot backwards, and pulling the heel up to the butt. Gradually increase the tension, building and building... Digging, digging,

Lose Yourself 5:22 Eminen
Use the beat of the song to pull that leg up, add more and more tension, they should be at the maximum tension by the end of this song

We will be Strong 4:00 DJ Antione
Last 4 minutes at maximum tension, butt far back in the saddle, all the weight in the sitz bones, upper body relaxed, shoulders down the back, chin off the chest, body hinged slightly at the hip, light grip on the bars, remember that form is most important when you are working hard, like the sholving.... keep using the visualization. THIS IS HOW your body feels with all the extra weight, feel the strain on the legs, breathe, move past it, breathe

New Year's Day 9:42 U2
Release the tension back down to your flat road, breathe, stand if you need a break, enjoy the easy, fluid pedal strokes, you did it! Now climb out of that hole that you dug, nice and easy, breathe, 8 minutes full flat road, 75% song!

Come Home 4:24 One Republic
Now I didn't leave enough time for a proper cool down, and stretches, so I encourage everyone to stretch on their own, once they are off the bike

Spinning Routine - BATTLEGROUND

Love the fighting movies, Lord of the Rings, Gladiator, 300, I love the warrior movies, and I grew on on the Beastmaster with Marc Singer, was great at the time. Anyway another class was born, Battleground, fun to teach definitely a high threshold ride, with people working the high end of the continuum. Love this ride! But be ready for it

Gladiator 3:40 (Techno Mix)

Warm up prepare for battle, you are about to be immersing yourself into a fight to the death, it is you and only you. You will start out as a group but it is every man for himself, NO ONE will wait for you, you need to move or get killed. Now I want you to picture your battle gear, your weapons and your time period... You can be fighting org es, goblins, men, zombies, wild dogs, amazons women ( usually gets a few laughs) Feel the tension, grow the sweat. It is up to you to take control of your day, accept the challenge, OWN IT. Flat road then add tension, work the legs, move and breathe!

Menothis 3:56 E.S. Posthumus

Stand up, strong legs, you are headed into the battle, army crawl of the the ranks, strong, steady, legs...fight for room, do or die! Still warming up, use the energy and power of the song, Breathe! I don't care what comes at you, what you mind can visualize to get your worst nightmare, you can't hide, you have to fight or die on the field, fast sitting, add some gear,

Sadness 4:43 Nine Inch Nails & Enigmna

Song starts say "Say your prayers!" as the chanting is going on, then a nice big yell, when the yell is on. Four minute climb out of the saddle moving foxhole to foxhole, fighting your way to the next one, pull and work, push the body upright, butt is hitting the saddle, if it hurts your back TOO BAD (no just kidding sit down and release tension)

Lose Yourself 5:22 Emimen

5 minute climb Breathe, move and breath, get the heart rate up into 70-80% and MOVE, Strong, dodging arrows, sun in your eyes, sweat running down your back, having to move up and over people, bodies, monster,etc. Use the visualization, think of your movie, but don't talk too much, let them fill the silence, let them fight their own war!

Head Like A Hole 6:26 Nine Inch Nails

Six minute climb, add some more gear if you want, you can alternate sitting and standing here, but make a challenge, make the sweat, you are nearing the edge of the field with the last fox hole for awhile, you need to breathe and work, keep moving, every man for himself, NO ONE is waiting for you, last 26 seconds say that this is the last fox hole and if you don't move out, you will be bumped out, or run over!! The next two songs I used together for one set, tell them the music will die out and they better not stop to look around, just pure sweat!

Gear Box 2:11 the sounds of Nascar Todd Haberman & Gunfight Music 4:01Propellerheads from the Matrix
11 seconds, remove gear, one minute race pace to get to the next fox hole, DODGE people, Move!!!! 1-2 minute race pace, 2-3 rest, made it to the first fox hole, rest and breathe, farther now to the grove of trees, 3-4:15 race pace, down for the first two minutes of the next song YA YA from Molin Rogue 3:30 minute 2-3:30 you got it race pace, strong, fast legs, still with tension, NO bouncing, dodge those bullets, jump over the losers who fell, you are on your own, keep crossing that battlefield, it is getting darker out you are getting to a base of a hill, and you will need to get up it!! Hold on! Grenade, or Lightning strike, or Mountain TROLL!!

Fighter 4:06 Christina Aguilera

Base of the hill, add tension 4 minute climb, stand or sit, no breaks, keep going, on the strong make it to the end, ARe you a strong one? It is darker now, you are in the shadow of the mountain, war behind you and in front of you! Follow your General or push them out of the WAY! GRRRRR!!!

Stronger 5:12 Kanye West

5 minute climb seated, make it up this hill, work harder then the next person, or you will be left behind, how strong are you?

Sabatoge 2:58 Beastie Boys

Add more tension keep climbing, pure chaos, focus through it, breathe!!

We will be Strong 4:00(Alternative Mix) DJ Antoine

Add more tension, keep up the visualization, pure power push for the last two songs, stand up every 30 seconds or so, or every minute, your choice

Unstoppable 3:05 E.S. Posthmus

Great song! You can see the top of the mountain, and there is your way home be it your choice, helicopter, Gandolf the White, Teleport, just see it and GET THERE

Now we are Free 4:14 Enya-Gladiator Theme

You made it your are on your way home, alive, but a mess, congrats! Now if you can do that, you can do anything today! Monsters, Zombies, Trolls, what can get in your way?
Breathe, stretch! I know this is not enough time to cool down, so hopefully people will take it outside and move around talk, stretch together. Have a great ride!

Indoor Cylcle Routine - The Underdog

I thought about a new concept for a ride. I am always building play list with a purpose and you can't have a class without a purpose, well you can, but it will suck. Believe me I have taught those too, but I had two good classes, here is the first:
The underdog, I want you to make your riders feel like they CANNOT win, no matter what the effort they expend. Sometimes we are just not meant to win, to excel, it is not our time, and that is o.k. Hard to accept? Yes! Sucks? Sometimes, depends on your attitude, and that is what you are trying to convey. It IS all about attitude and your attitude about yourself " You are what you think about all day long" Too many of us don't consciously think about what we THINK about. Think about it (HA) We go along our day with a robot type of attitude, and you know you need to do that when the situation calls for it, but WE do it, too often, day after day, night after night. How many opportunities can and do you pass up, by going on autopilot? The list could be endless, so think about your cycle class. It is at the same time, same club, same people, same room, same instructor, same water bottle, same shoes, and sometimes even the same bike and the same place. (Tomorrow I am going to have everyone switch after the warm up, I will tell you how that goes!) Anyway back to the Underdog
Talk it up, walk in the room with attitude, a BIG attitude, this will get their attention and say something like "You are NOT GOOD ENOUGH!" Watch the head whip around, priceless... and go on " This is your Worst Day ever, Worst ride Ever. You ARE the LOSER, You are the WEAKEST LINK" You are the ONE that Drags, Weighs the Team down, Nobody wants to be paired with you, you are not Strong enough, you have the worst bike, the oldest rangiest clothes, a water bottle with duct tape on it. Your Nervous, you can feel the anxiety building up in your stomach, your nervous, the tension is palpable in the air when you approach the riding group, riders look away, laugh, ride further up the path to avoid you. You are uncertain and it is your turn to be paired with one of the Leaders! One of the Fastest, most efficient, superior skill, pure light on a bike, untouchable! Your confidence has been beat down over and over. This is just not your Ride, NOT YOUR DAY, This is not YOUR GAME! Your "buddy" comes over and kind of gives you a shrug, a irritate nod, time to ride

Barely Breathing 4:15
Warm up, enough tension to feel "flat road"
Give them the speech above, they can barely breath

Walk this way 5:10
Add tension to feel the legs kick in the glutes adhere to the seat, it feels like taffy all the way around the peddle, still warming up

Played ALive 6:46
Decrease tension to flat road (5 out of 10) Leader takes off and you have to keep up, strong fast smooth legs, no bouncing, and you can't keep it! You are falling behind, your partner is getting upset.

I want Candy 2:46
Slow down pace, breath, stand if you have too, but know that only losers do!

Obsidian 8:58
Increasing hills, add tension and stand for 1 minute then in the saddle for 2 minutes decrease tension, strong hard ride. You are still behind, beat them up here, still negative words, look at the faces of your riders, they are very confused and getting mad, good that is what you want them to do, they are the Underdog

Just say Yes 4:41 Snow Patrol
Back off on the tension make it easy, water break in the ride, partner rides away, uneasiness returns and more so. You are being talked about, avoided

Infinity 6:25
Standing run in intervals, time depends on your class, make it challenging. You have to catch the pack and you are falling farther and farther behind

Sorry 7:13
You are sorry that you came out today, should have stayed in bed, seated climb slow the pace, move the legs, big deep breathes, use the belly, shoulders relaxed, mouth open, angry building

Anything is Possible 6:29
Fast Race Pace road to find the pack and your leader, catch up, you are NOT GOOD ENOUGH!! You are the MAN! Song goes down at 2:33, you can use this as a break, I usually do 1:33 of holding back on the pace, and one minute race pace, until 2:33, listen to the words (got to love, the Matrix!)You are on your own, you have already failed, now WHAT?!? Build your confidence, it is o.k. not to be the first, but are you going to give up, or what! Sometimes I say they are racing the leader and fall at 2:33, so are you going to sit down in the dust, or are you going to GET UP!! You Are what you tell yourself all day long" You will either find a way or make one! Believe you are the most capable rider, you will not be last, You will get up, you are good enough. Dig deeper, breath deeper, Where is your spark? Are you the weakest? WHO ARE YOU?!! NOW or never get up or Stay down!!!

Sanctuary 9:17
Nine minutes one pace, the "75%" song, build yourself, move, strong and steady, you can do it, finish the race with them in the middle of the pack, not the first, just moving up.

Down 4:05
Keep building them up and slowing the legs. If you can do this today by 9AM, just think of what you can do with the rest of the day!! You are Awesome!
Stretches and Breathing

Long live the Underdogs of the World!!!
I didn't have time to post all the songs and artists if you need them just shoot me an email.

Spin Routine - High Intensity

New Year, yes everyone gets a new slate, an excuse to start over, "this year will be different, this will be the year I ......," you fill in the blank. I did my first ever endurance ride on January 2, 2010, I had to SELL it to my regulars and I still think some of them didn't get it. I call the long steady one pace, light to medium tension(flat road)the 75% song. I don't know if they bought into the whole selling pitch that I was slowing dropping into their heads class after class.."this is it, this is where you change your body"......"You are now burning fat, dumping those fat cells into your blood stream, whittling away at your waist, love handles, etc" "Breathe" you can't burn fat without oxygen.... It didn't go as well as I planned, I had a hard time grabbing their attention and keeping it. I talked too much, didn't trust myself or them, but I DID it and so DID they, it was a success.. but that will be another ride to post.
Today it was all about HIGH intensity, throwing the heart rate up and bringing it down, burning lots of calories (not all from fat, which is where you want to burn them from, but again another day)

Warm up
Horse with No Name 4:09 Crosby, Stills, Nash & Young
Explain the profile of the class, the goal is to reach your High intensity 9 out of 10 on the RPE(rate of perceived exhaustion scale) or 85% and higher for the Heart rate monitor gang. Think about surges of confidence, bringing the heart rate up, being able to push it and then control the heart back down. and of course BREATHE

It Wasn't Me (edit) 3:47 Shaggy
Standing Flat add a bit of tension, work the legs, push all the way through the hip, explain the next song, the first push up....

Blood is Pumping Club Mix 7:43 Voodoo & Serano
Increase tension to a 8 out of ten, you should feel like you are in the sand, efficient smooth pedal strokes, lots of power, now you are going to push out of the saddle for a 15 second standing run, you won't be going very fast, but you will be exerting a lot of effort, 45 second recovery. You can stay seated for these and if at any time you feel pressure or pain in your knees, you have TOO MUCH TENSION on, don't do it, this is suppose to help you, not hurt you. Never let a rider feel like they can not do a drill you are instructing, everyone needs to work at their own level. Repeat for 3 total 15 second surges, 45 second recoveries, then increase to 30 second surges, 30 second recoveries, up to 1 minute surge, 1 minute recovery, add or subtract as necessary. UGH!

Short Skirt/Long Jacket 3:24 Cake
Keep the tension, seated climb, breathe! Recover the heart rate after 2 minutes decrease the tension to your flat road ( 5 out of ten for tension) get some water and get ready for an interval song, the next high intensity push

C'mon N' Ride It(1996) Quad City DJ's
30 second standing run, 30 second standing climb with a bump up in tension, decrease tension down to flat road and in the saddle for 30 seconds nice steady pace, your cadence or pace should remain the same regardless of your position, that is where the challenge is. Smooth steady breathing, that is the only way you will survive this song, if again at any time you lose control of your breathing just remain in the saddle and recover, then STAY in the saddle and only increase your cadence during the change in positions, it is more important to concentrate on your heart rate and breathing then to try to do positions with incorrect form, this is for your heart..repeat interval as above

Sympathy for the Devil 6:28 The Rolling Stones
Back to the flat road one minute to bring heart rate down to 75 or lower, water, stretch the back and neck, now in the saddle, rolling hills, increase tension just a bit to a 6 for 1 minute, same pace and move, decrease for one minute, etc..

A little less Conversation(JXL Remix)O 6:22 Elvis Presley
5 minute standing fast jog at a tension where you need to push and pull those legs, endurance here people, keep moving, this is your last hard high intensity area, Happy New Year!!

The Boys are Back in Town 4:30 Thin Lizzy
Have a seat, breathe, recover, get the heart rate back under 75%, you may stand or sit as needed, but watch your form, don't get sloppy

New Year's Day(Vocal Extended Mix - Ferry Corsten Remix)9:42 my favorite song, you guessed it the 75% song 9 minute ride, close your eyes and just breathe, enjoy the control you just exhibited over your body and heart rate, nice flat road, almost home

The Captain of Her Heart 4:34 Double
Cool down and stretches.. Boo YAH!!

Spinning Routine - Bridge

"Don't hold Back" Word! Sorry, new favorite song, it has been going through my head ever since my husband's alarm clock blared my consciousness into reality. "Galvanize" by The Chemical Brothers, an oldie but great motivating song, I am listening to it right now and hope to work it into one of my mixes this week. Last weekend on Saturday morning 12/19/2009 I again woke up and had been dreaming about a bridge, and the next workout was born........
Bike path, flat easy road, fast ice lap around a frozen lake, then up a steep hill, small decline, small hill, flat road, downhill, over a suspension bridge and back to the flat easy road to your car, a beautiful cold crisp day. A day where you really shouldn't be out riding your bike but you just couldn't help yourself


Warm Up

Theme from Mission Impossible 3:28 Adam Clayton & Larry Mullen
Explain the loop and the parameters for the bike ride, set the stage, visualize your bike, what you are wearing, how you feel, the anticipation of getting a good work out in before your day starts.

Ride Like the Wind (Club Mix) 5:36 Michael Mind
Flat, easy, straight road, light tension, a "flat road" where you can just feel the tension around the pedals, you are aware of the ground. You are surrounded by trees on both sides of the path and can see the sunlight dappled on the path before you. Breathe, big deep breaths, feel your shirt expand as you open up your lungs to the crisp cold air.

Samb-Adagio 5:58 Safri Duo
Path opens up to a large frozen lake, sunlight is glaring into your eyes, you need to look straight down at the path and concentrate on not slipping on the icey road. Intro first :38 secconds, then one minute Race pace, 30-60 second recovery and then two more race pace laps (3 total). You can add a bit more tension or just have then increase their cadence for the one minute drill, cue breathing, and the ice visualization, "can't slow down or you will slip and fall"

Ala-Freakin-Bama 3:34 Jay Speight ( by request)
Stand up get your bearings back on the path and approaching the steep hill, water break.

Angel 8:21 Oscar G
Intervals up the steep hill
Add more tension so that you feel like you have a medium to steep incline, on a scale of one to 10, 10 being you can't move your legs, you should be at a 7 to an 8. Stand up fast jog for 20 seconds, then 10 seconds standing climb with hands in position three, DON'T LEAN, this is not a hover, it is a change in position to get the heart rate up, then sit down fast with a 30 second in the seat climb. That is your interval, now you do it again and again and again.... depending on your class you can adjust these, either by decreasing the tension (or adding ') or increase the time in the saddle. This should be challenging, you are climbing a steep hill and you can't see the top until the last minute!

The Hand that Feeds 3:39 Nine Inch Nails
Settle in the saddle add some tension, (8 out of 10) feel that pedal under your foot, it is like a magnet stuck to the bottom of your shoe and you are pulling and pushing it all the way around. Pay attention to your legs and how they feel at each different section of the pedal stroke, strong and steady, control the breathing, deep breaths in and even longer on the way out.

Best of You 4:16 Foo Fighters
Remain in the saddle battling the hill, release tension every 30 seconds until you are back on your "flat road" increase your cadence every time you decrease your tension, breathe, steady the heart rate, stay in control..... you see the brdige ahead, a wooden, rope hung suspension bridge, it is over the frozen lake you lapped around, it is the only way home, feel the wind pick up, get ready for the next challenge

No More Fear(Klaas Remix) 6:18
Approach and start over the bridge, varying position from standing to seated. I started standing and then had them push when they were seated. Tension is increased to a 7, you need a steady pace, there is no slowing down, this bridge is not steady and you have to make it across..If you listen to this song, you can visualized the "creaking" No MORE FEAR! Don't look down! Move! You are now at the end of the bridge and made it to solid land, good job!

Lift 3:56 Shannon Noll
Bring tension down to a 6 and standing recovery, bring the heart rate down, grab some water, you are almost back to that beautiful straight flat road home!.....

Lost (Aly & Fila Remix)8:28 Sunlounger Feat. Zara
Flat road, maintain 75% for a straight 8 minutes, tension is at a 5, enough to feel the road. Visualize the path again from the start, you are on the other side, and have to dodge people... almost home, build your energy, breathe it in through your nose, blow out your mouth, forcefully straight into those strong fluid legs...what a ride!

Just Breathe 3:36 Pearl Jam
Cool down and home!
Enjoy the Bridge

Spinning Exercise - FOUR LOOPS

It has been a beautiful fall week so far, the leaves are changing color and the air has a crisp feel to it. I love when the wind picks the leaves up off the branches and slowly floats them down to the ground. You can hear the crackle of the brown, yellow, red leaves as they find their new home far beneath them. Fall is my favorite season, fireplaces, sweaters and homemade soup. I decided to do something a little different with my classes this week, to celebrate the season. This workout consists of four loops each starting with a climb,then a downhill flat road, thirdly an uphill step climb and a recovery flat road. We are going to do this loop four times with the third loop being the hardest one. I also did one song per work effort which I don't like to do, you shouldn't stop working when a song ends, but I was doing something different, so here we go...

Here comes the rain again 5:05 Eurythmics
(due to the fact that it was raining the first night I did this ride)
Explain the loops and that there are four of them, built up the first two loops, work hardest on the third and power through the fourth loop until the end. Cue Breathing and form

Cobrastyle 3:00 Teddybears Slim and Mad Cobra
Add tension to 7 out of 10 stay in the saddle, gradually add tension until the 2:00 minute mark, then push through it to the end, Breathe and get the thighs working deep into the muscle

The Race 3:16 Yello
17 seconds to remove the tension and find your flat road (5 out of 10 tension level)
get ready to go downhill, one minute race pace, starting at 17 seconds into the song, hold for a full minute, Breathe, relax the upper body, loosen up the grip, slow down at 1:17 into the song, the song slows down then, one minute to catch your breathe and repeat second one minute race pace starting at 2:17 go until end of song

Stacy's Mom 3:18 Fountains of Wayne
Time to go uphill, add tension (7 to 8 out of 10) and stand up, pull the legs, pull the knees to the chin and walk up the stairs, imagine the stairs ahead of you, stand up straight, weight over the saddle, breathe and pull, strong relaxed abs and back, adjust your tension as you need it, can increase or decrease, don't hurt yourself, but challenge yourself

Come on Get Happy 1:06 The Patridge Family Flat road reduce the tension back to a 5 out of 10, get some water, first loop completed, three more to go

Some Kind Of Wonderful 3:27
Sit all the back in the saddle, increase your tension to a 6 and concentrate on full fluid pedal strokes all the way around the circle after 2 minutes increase the tension again, work it into your pedal stroke hold until end of song

Struggle For Pleasure 3:51 Minimalistix
Downhill, decrease your tension to a 6 not all the way to a flat road, we are standing for 30 seconds then 30 seconds in the saddle to fast pace, repeat, if standing and increasing your pace is too hard just sit down, if you do stand, DO NOT LEAN, all the weight is over the saddle, head is up, head, shoulders, hips all in a row on a slight angle forward, fast legs but with tension enough to feel the "road" under your feet even when standing. These are challenging so BREATHE!!!

The Way I Want to Be 2:37 The Village Green
Stand up increase your tension back to a 7 or 8 out of 10 and pull your legs up, again picture the stairs and climb! It is only two minutes, you can do it

Yesterday 2:37 The Beatles
Recovery Flat Road, two minutes to recover, grab some water and remember third loop is the most challenging, talk youself into it, this is the hardest loop, give your most effort.

Mama 6:46 Genesis
Two minute seated climb, one minute standing climb, repeat.. increase tension to a 8 out of ten, you can do this gradually or all at once, the point is that this is your biggest hill, make yourself work, you will be proud when you are done! Last 46 seconds of song take the tension down back to 5 out of 10

Move It 2:42
Downhill seated, flat road increase your pace for 30 seconds, 30 second recovery, and again ....BREATHE repeat until end of song

Amazing (Thin White Duke remix ) 3:32 Seal
Standing stair climb, increase the tension to 7 or 8 again and walk up those stairs, cue form, if they are tired have a seat, nothing is more important than form, keep working this is the last part of the hardest loop

Holiday Road 2:11 National Lampoons Christmas
Recovery Flat road, water, breathe one loop left, refocus the energy, more behind you then in front of you

Push 3:57 Madonna
7 or 8 out of 10 for tension, seated climb, cue form, don't lean, work the legs, your foot has a magnet on the bottom of it and it is stuck to that pedal, feel the pedal under your foot all the way around the pedal stroke, fluid, strong, circles
remove the tension for the last 30 or 45 seconds, find your flat road

Black Horse and a Cherry Tree 2:52 K T Tunstall
15 second break, one minute race pace, one minute break, 52 second race pace until the end of the song, breathe, you can do it

Teenagers 2:42 My Chemical Romance
Last set of stairs, flat feet increase the tension, and PULL

Fall for You 3:06 Secondhand Serenade
Home, flat road, water, breathe and stretch, you may need another song after this one to complete your recovery, Four loops down, one great workout completed, congratulations

Spinning Tips Routine - MIX IT UP

Today is going to be different, you are going to need to control your intensity. And how do you do that? ......waiting for input, riders looking around... really trying to see if I am waiting for an answer or not... (repeat) Today is going to be different, you are going to need to control your intensity... pause... more people now paying attention.. AND HOW ARE YOU GOING to do THAT?... I don't wait for the answer, BREATHE!!! It is what you should concentrate on, it will help you in your transitions and give you FUEL to use your body efficiently. Stop and have your class sit upright on their bikes, put their hands on their lower abdomens, thumbs on your bell button, fingers splayed open. Now take a deep breathe! Did you feel your stomach move? Try it again and this time concentrate on filling up your stomach and forcefully push out the breathe through your open mouth. Contract your abdominal muscles on the exhale, relax them on the inhale. Now put your hands back on the handles and breathe with purpose, with intent... intent to control your own space and velocity.

Harry Potter Theme Song 2:12
See above for intro
I Gotta Feeling 4:05
Add tension; pick up the pace explain the ride and what is expected.
We are starting out hard with a fast jog, then jumps, 75% song, long hills, finish with jumps, sprint and HOME
Everyday is Halloween 6:3645 second fast jog, 30 second walk, 45 second fast jog, 15 sec recovery, repeat
Cue breathing, Breathe is Fuel
Pon De Replay 4:18Jumps on a 4 or 8 count
Now jumps are NOT PRESSES!! No upper body input, you lift your butt off the saddle and then plant it back on the saddle, use the quads. Don't worry what your neighbor is doing, he or she has her own "backside" to be lifting up and it may not go as fast or as slow as yours. If you are getting confused with the beat of your neighbor or instructor, close your eyes and concentrate on breathing and lifting. Relax the shoulders, relax the grip and breathe and move. 30 second intro then 1 minute of jumps, one minute of rest, one minute jumps, sit in the saddle, get some water and get ready for the 75% song
Don't Cha (extended mix) 9:30
8 minute steady pace at 75% max heart rate or 7 out of 10 for RPE
Breathe, you should be able to talk, it is o.k to have your body cool down, we are conserving your energy for the end, drop the heart rate down, big deep breathes
Hung Up 5:361 minute out of the saddle, 1 minute in the saddle, increase tension gradually,
What are you Waiting For? 3:42
Same as above, cue form, standing the weight is over the saddle, loose grip, pull up the knees, shoulders relaxed, NO LEANING
Moving in Stereo 4:42
Slow climb in the saddle increase the tension, Push and pull the legs, use the leg muscles all the way around the stroke, feel the tension, slow the breathing, let the tension pull that butt into the saddle, concentrate on your form, elbows slightly bent, loose grip, flat feet, etc.... Tell them you are now going back up this is the last part of the work out what you have been saving that energy for
Don't Stop the Music 4:27
Jumps again slow at first then increase the count, make them breathe, so strong and loud that their neighbor can hear them
Origins 4:11
sprint 30 second on, 30 second off, 1 minute race pace, 30 seconds rest, 30 second sprint, 30 second rest, one minute race pace till the end!!!!
You are HOME!!!
Take some tension off and BREATHE!!!! Are you proud of yourself? Did you do what you wanted to today?