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?

Spin Exercise - SWEAT

A calorie is a unit of energy or the amount of energy it takes to raise the temperature of 1 gram of water 1 degree Celsius.
We burn calories in three different ways
a) Basal Metabolic Rate
This is the amount of energy that your body needs to function at rest. It is 60%-70%of the total amount of calories you burn in a day. It helps keep your lungs, heart, and body temperature stabilized. Men usually have a higher BMR than women due to the fact that they usually have more muscle mass than women, and muscle burns more calories at rest. You can figure out your BMR by the following formula, Harris Benedict Formula
Adult Male 66+(6.3 x body weight in lbs.) + (12.9 x ht in inches) - (6.8 x age in years)
Adult Female 655 + ( 4.3 x wt in lbs.) + (4.7 x ht in inches) - (4.7 x age in years)

b) Thermic effect of food
This is the amount of calories you expend by breaking down your food by digestion. Approximately 10% of your total calories you consume in a day are used up by this method. It stays relatively steady throughout your life, and isn't easily changed

c) Physical Activity
This is the part that is controlled by you and it accounts for the remainder of calories you use or don't use.

The number of total calories you use per day is the sum of the calories expended doing a, b and c.
So the formula for losing weight is to EAT LESS, MOVE MORE

Monday 8/17/2009 SWEAT
Be Ok - Ingrid Michaelson 2:28
Everything Im Not - The Veronicas 3:23

Bike Set up and chatting before actual class starts

Saltwater(Original Mix) - Chicane 9:52
Warm up with enough tension to feel the road beneath your feet, what I refer to as the flat road, introduction explain the way we burn calories and how it is up to them to decide how many calories they want to burn or not. What kind of workout do you want today?

Insomnia(Monster Mix) - Faithless 6:45One minute run out of the saddle with 30 second standing rest, repeat, cue breathing, form, not to lean on those handle bars

Come baby Come - K7 3:58Add on tension, standing climb, do not sit down after the last song, breathe through it, control the heart rate, flat feet, pull those knees up

Origins(pt.1) - Cold Fusion 4:11One minute race pace in the saddle, 30 second seated rest repeat

I Just Can't Get Enough(Tribal Remix) - Depeche Mode 9:0330 second standing acceleration, 30 second in the saddle repeat

If U Seek Amy - Britney Spears 3:37Standing climb heavy tension for the last two minutes, use first 1:37 to recover(seated) from the last song

I Don't Care Anymore - Genesis 5:06Seated Climb same tension as above, cue breathing, even out that pedal stroke, push and pull, make it a perfect circle with no change in the fly wheel, add or remove tension as needed

Talk(Junkie XL Remix) - Coldplay 11:46One minute and 46 seconds to get ready for the last song, this is the 75% song for 10 minutes. BREATHE, remember the number of calories you burn is up to you!!

Hold on My Heart - Genesis 4:38Cool Down and stretches

Hope you have a great SWEAT, I know we did

Spinning Tips Exercise - Comfort Zone

Vacation, the time to let go, the time to make excuses and eat one more cracker, one more piece of pie, etc. My sister was in from Chicago for three weeks with my mom passing just recently, it was liscense to RELAX. Relax in all house rules, the laundry piled up, the meals were NOT nutritous, medicine not taken regularly and the dust balls gathered in the darken corners of the house. I was in my comfort zone, comfortably comfortable in my comfort zone. Sunday, Lisa, my sister, flew home. Time to revisit all the things that were waiting for me, it is not like my regular job that if I am out, all is taken care of, no, it is like my house, one day off and it looks like a tornado flew threw it. You can only imagine what 3 weeks of RELAXING will do to a house and a houses schedule. Sunday night I sit down and look at my music, searched the internet, browsed through Itunes, and various other sites, still didn't feel the urgency so I put the computer aside.
I woke up Monday morning and was ready to put back on my commander-n-chief pants and make a difference. I got my coffee and Cinnamon and Spice oatmeal opened my itunes and looked at the playlist that my husband complied for me. No don't feel that song, delete! but wait the WHOLE playlist is gone. I DELETED the whole playlist.
Deep Breathe! Start over, no more comfort zone, time to face the mess.

Warm Up

1.Gladiator (Techno Remix) 3:40
Theme discussed: Moving beyond your comfort zone, making yourself work harder, and accepting the challenge....

Work Out

2. Move Any Mountain (Progen'91) 3:25
Add tension enough that you feel like you are in the mudd, 8 on a scale of 1 to 10 clearly hard tension, stand up, pull those legs, breathe, breathe
3. Underneath (Original Mix) 5:10
Have a seat, keep pushing the tension, nice fluid pedal strokes, use the tension
4. This Love (Cut copy Galatic Beach House Mix) 7:21
Add a touch more tension, stand up climb the hill for 4 minutes then have a seat, pull the tension in the saddle, breathe, push, keep moving forward
5. Live It (Klass Remix) 6:01
Add tension to make it a running charge up the hill for one minute, decrease tension the next minute and have a seat, keep up the pace, this is a drill not a recovery, repeat. Breathe and move, Cue form and remind them of working passed their comfort zone
6. Let me Go (Extended Mix) 6:13
Add a lot of tension, slow the feet down, breathe, breathe, get the heart rate down, relax the mind, relax the upper body, concentrate on your pedal stroke, Slow cadence, kick forward over the top, push down, wipe back and pull up, get yourself into a rhthym blow out every time you pull your right leg up, or whatever works for you,
7. Struggle For Pleasure 3:51
Release the tension, fast flat road, 30 second accerleration, 30 second rest
8. Faster Kill Pussycat (Club Mix) 7:59
one minute recovery get some water, one mAdd tension to make it a running charge up the hill for one minute, decrease tension the next minute and have a seat, keep up the pace, this is a drill not a recovery, repeat. Breathe and move, Cue form and remind them of working passed their comfort zone
9. Going Wrong 8:18
75% of MHR sustain for 8 minutes, positive coaching, urge them forward, push through the comfort zone, expand the wall, make the comfort zone bigger

Spinning Tips - Learning

Learning it is something that we did as kids everyday without thinking about it. You went to school with your friends, and somewhere along the day, you picked up some new knowledge. I miss doing that. I believe that as people settle into their life and move day to day to day, you get stuck, you stop having fun, you stop learning, you stop paying attention to what you are doing or how you got there. How did you get to work today? Do you remember the drive? I have been trying to be more present to my situations and learn more by doing so, if we just sit back and observe, we will absorb something, at least that is my theory. I have been trying to learn more and more about the human body and cycling. I am concentrating on learning about how you burn calories and how to do so effectively. If you want to lose weight, you need to move more and eat less, that is it. That is the one golden rule. Move more, eat less. But why? see the predicament? How can I teach people in my class to be more effective if I cannot explain to everyone exactly how the process works. That is what I am currently working on now.
I know that you burn calories in two different ways, sugar and fat. Sugar is usually burned first because it is readily available and it goes quickly, fat is burned second and it can sustain you longer. It is my goal to convey this into (easy to remember) basics that will help me and hopefully help you.

Today's ride " THE MONDAY" music picked by Steve Syers

1. Open your Eyes - Snow Patrol 5:41
Warm up at your flat road

2. Barely breathing - Duncan Sheik 4:15
Standing flat, increase tension so the legs slow down, pull the legs up, remember when you are standing the motion of your legs is up and down like a piston engine, Breathe get ready for a hard cardio set the next 4 songs

3. Sandstorm - Da Rude 3:47
Flat road tension, start as soon as the song does, 30 sec sprint, 30 rest, repeat Breathe the same all the way thru the song don't change your breathing just because your riding is accelerating and decreasing, keep the breathing steady, longer out than on the way in. Breathe breathe breathe!!

4. Zion - Fluke 4:33
Increase tension so you can stand enough to feel your pedal stroke all the way around. Standing fast jog, breathe. Bring the Heart rate down from the accelerations we just did above, keep a steady breathing, just concentrate on blowing out, you will naturally breathe in, just blow, blow, blow

5. Blood is Pumping Club Mix - Voodoo & Serano 7:43
One minute at a flat road, grab some water. Keep tension at your jogging/running tension. This is your hardest song today. 30 second out of the saddle fast run, 30 second in the saddle, repeat. AGAIN keep breathing the same!! Just give yourself 90 seconds to commit to this set and keep breathing after 90 seconds your body will readjust and figure out that what you are doing, just breathe, trust me you will make it

6. Lost(radio edit) - Sunlounger & Zara 3:27
Standing fast jog, like in number 5, breathe, you are almost there! Relax the neck and watch form here people are going to want to lean on those handle bars, positive coaching,! BREATHE!

7. Hotel California - Eagles 6:30
Decrease the tension a bit, grab some water, slow down the feet, bring the heart rate down to 70% or below, Breathe, this is your break song, you are about to have sweat continually pouring down your back, neck, arms, etc. After about 2 minutes and the class begins to start talking, this is perfect right where you want them, increase the tension to really slow the legs down, take nice slow deep breathes explain next song

8. The Wings - Gustavo Santaolalla 15:00 ( I mixed too versions together to achieve the 15 min time)
This is the 75% song, you object is to maintain, MAINTAIN 75% MHR for 15 minutes, you are comfortable and can talk but not without effort, it is a marathon song, not a sprint. Settle into the saddle, THINK about your form, how you feel right now. You are tired but not exhausted, tap into that energy in the room and use it, use the tension to push your feet into a fluid effortless movement around that pedal stroke. Never mind that is it 15 minute song (and one I never attempted before) your goal is to relax the upper body, tap into your mind strength, breathe, breath is your fuel, control it, use it, let it drive you. This is where you change your body, change your metabolism, grow your aerobic endurance, help save your life. Breathe

9. Hurt - Christina Aguilera 4:04
You are home, take some tension off, sit up straight, Drink, Breathe, congratulate yourself for a great ride, YOU DID IT! You made it, Stretches

10. Superman - Five for Fighting 3:45
More stretching and heart rate check for those not wearing monitors, hopefully you will get one soon!

Keep breathing and learning, I will try to do the same.
Thanks for reading