Spinning Tips | Exercises | Routines

Friday Eve 2/28/2013

2013-03-08T09:15:00.000-08:00

Thursday night class, it seems to be going in size, that is good. I have a very hard time working out at night, I am a morning person, but the more I "do" my Thursday night class, the more I like it. It seems to be a younger crowd and that brings a whole bunch of new energy. I have began to change my Thursday night class, at least in my head, to be called my Friday Eve class! It is the beginning of your weekend, the start of the best days of the week.

Paint It Black 3:45 The Rolling Stones
Warm up, deep breaths, get your head in the game, decide how you want to ride this ride
Our Last Night 4:12 Approaching Nirvana
Gradually increase your pace
Let There be Love 3:22 Christina Aguilera
Standing Climb for 2 minutes, get the blood flowing to those legs
One, Two Step 4:26 Power Music
1 minute jumps, 30 second rest, repeat
Alive 4:51 Krewella
Flat Road, breathe, water
Speed Racer 3:48 Moby
sprints, 30 seconds, start at 30seconds - 1 minute you are sprinting 1- 1:29 rest, 1:30 to 2:30, one minute race pac, 30 second rest
Requiem for a Dream 3:34 Jennifer Thomas
Hill add tension
What You Want 4:04 Boys Noize
Piece of Me 8:25 Britney Spears
One More Night 3:57 Maroon 5
Four- 4 minute sets, 1 minute up, 2 minutes in saddle, 1 minute of jumps repeat
The Wings 8:44 75% song
When I Was Your Man 3:34 Bruno Mars
Cool Down
The Approaching Night 6:40 Philip Wesley
Stretches

Strong and Steady

2013-03-08T08:29:00.001-08:00

Strong and Steady, nice strong pedal strokes, deep breathes, consistent energy moving in and moving out, let your brain go where it wants to and let your body work. Release the tension from the day, from your problems, let your body work, just let the rhythm of the ride flow from the top of your head to the toes on your feet. Strong and steady, what do you think of? Waves that roll into the shore at the beach, the constant motion of a train rocking you to sleep, the strong, steady, consistent beat of your heart,......that's what I want today, strong and steady
Want you back 3:33 Cher Lloyd
warm up

Sail 4:19 - Awolnation
Have your class stand up and add tension until they are having a hard time moving the pedals, then sit and take the tension down till it is managable, but still the heaviest you can stand, this will be there hardest tension what they will build up to
Blinded by the Light 7:06 Manfred Mann's Earth Band
release tension start at flat road, total of 3 increases of tension, 2 minutes standing 2 minutes in the saddle
Wonderful Night 4:46 Fatboy Slim
still working the above set
Like A G6 3:39 Far East Movement
release tension, strong steady easy pace, up or down, breathe, get water
Underneath 5:10 DJ Antoine
Running tension, 7 out of 10, stand for 5 to 10 seconds get momentum then sit down and hold that pace for 30 seconds, 30 second rest, repeat
Clash 5:07 Junkie XL
Rolling hills 30 seconds on, 30 seconds on, 1 min on, 1 min off, etc
Going Wrong 8:18 Armin Van Buuren & DJ Shah
75% song
Rocky 2:48 Bill Conti
Last heavy in saddle climb
Crash into me 5:16 Dave Matthew Band
Cool Down
Possibility 5:06 Lykke Li
Stretches

ME ME ME

2013-02-14T15:12:00.000-08:00

ME ME ME

Make it all about ME, well no, it is all about you.

I want you to say that. This ride is all about ME, about what I need.

Make this ride your own, make it into what you need, GET what you need. You have 55 minutes, 3300 seconds of time dedicated all to you! you body is thanking you for coming to cycle tonight, or cursing you () But I want YOU to get what you need!

55 minutes, what are you going to do with it? Make it count, make it one step closer to who you Want to be! Choose to make this class worth something. Invest in yourself, use this opportunity to grow, to improve. Focus your attention, reign in your thoughts, allow your brain to escape, allow your body to take over, Let your body decide the rhythm that it needs. If you get distracted, get on top of your thought process, no matter what! You control this time, make it all about you, you, you, you....Ride this into the ground! BREATHE

In DA Club 4:24 introduce this ride with attitude, get them pumped up about themselves

Bad 8:03 U2 - Warm up, breathing, 4 minutes down, 2 minutes standing, 2 minutes down

When I Grow up 4:02 Pussycat dolls

Blood Pumping 7:43 - sprint song 30sec up, 30 sec down, 1 minute up, 1 minute down, repeat

I like it 3:52

Blinded by the Light 7:06

She's country 3:34

Tik Tok 6:54

Wings 8:45

Two hearts beat 4:04

afro cult 3:59

LITTLE THINGS

2013-02-14T15:09:00.001-08:00

Little Things

So much can be said about the little things.....

“I still get wildly enthusiastic about little things... I play with leaves. I skip down the street and run against the wind.”
― Leo F. Buscaglia

“You need to let the little things that would ordinarily bore you suddenly thrill you.”
― Andy Warhol

“Sometimes the little opportunities that fly at us each day can have the biggest impact.”
― Danny Wallace, Yes Man

A little thing can change your whole mind about something or someone. Just imagine a small tiny pebble in your shoe, it is not noticeable at all until it works it's way under your foot, then you feel it. The slight pinge that something isn't right, but you keep walking. Again you feel it and again, now you are paying attention, WHAT is that? Where is it? you have to adjust your stride, shake your shoe around, but it is still there. Finally you need to STOP, take off your shoe, remove your sock and find the little bugger. Amazing that something so small, so tiny, can STOP you in your tracks........ Little things can be very important.

Little things..... like breathing in cycle class, correct foot placement, correct bike set up, a little too much push on the down stroke of a pedal, shoulders pulled in a little too much during an endurance ride, sitting a little to close to the nose of the saddle, your bike seat a little too high. You get the idea.....What is your little thing?

If it doesn't catch your attention when it is a little pebble, it will become a bigger thing, until you address it. I find that A LOT of LITTLE things in all aspects of life tend to run this course. So today, I am just asking you to pay attention to one little thing.......

for example: Breathing, feel the air move into your nose, your nostrils flare, the breath hits the back of your throat, your upper chest, upper back, abdomen expand, you can feel your spine elongate, then PURPOSELY push the air out back up your trachea, through your throat, out your nose and mouth... do it again.... grab each breath and follow it into your body and out.....be aware of what it does for you. Connect with your breathing, with the way your body moves with your inhalation, embrace this LITTLE thing and use it to improve your yourself...

We then can go thru the whole aspect of what breathing does for you, that it will not fail you, that is the great thing about your respiratory system, if you breathe too fast, or too slow, or not at all, inevitable you will pass out and then your body takes over, the perfect, control-alt-delete for your body.

As you increase your pace, increase your breathing, breathe deeper, exhale with more force, your oxygen is your fuel, it drives oxygen to your blood, your muscles, your nerves, your brain, if your well-oxygenated, you are calm.
You exertion is low, you perform better physically

By paying attention to your breathing you can sooth yourself, then you can reach down a bit deeper and expand the limits you have set for yourself. Make every breath count......BREATHE....

I like to think of your heart as a small scared child that just woke up from a nightmare, your breathe is the parents soothing that small child back to calmness, back to stillness, back to sleep, to security, to comfort........

Now you can use this for multiple rides in the cycle room, you can use the breath example above, or break down the pedal stroke and have a whole class about the principles of pedal skills ( of course don't tell them that! Just have them concentrate on one body part at a time, breaking down the stroke and describing it, detail by detail, Little thing by little thing) the possibilities are endless...

Rolling Hilly Course

2013-02-07T18:39:00.000-08:00

Rolling Hilly Course Endurance One

January 25, 2013

I adapted this workout from a book I bought about a year ago. The book is called

Workouts in a Binder for Indoor Cycling [Spiral-bound] Wes Hobson (Author), Dirk Friel

It has A LOT of useful information in it, if only I could find the time to devote to reading it...

One thing I did grab out of the book was how to calculate the RPMs, Count your leg movments, for example your knee's upward movement, for 15 seconds and multiple by 4, that is your RPM. I didn't get a chance to use this for my riders in class yet, but it does help me..

Anyway on to the profile

Mother- 5:36 Pink Floyd easy warm up song, enough tension to feel the road, deep breaths

Every Teardrop is a Waterfall 5:12 Coldplaery Ty- 30 seconds standing, 30 seconds seating

Sympathy for the Devil 6:28 Rolling Stones - alternate legs, one minute right leg does all the work, second minute left leg does all the work, third minute work both legs, even it out, repeat

Sunshine 6:01 - Rolling hills, one minute on with tension, one minute off with a faster pace

Do you love me 2:55 - Rest song, easy pace, easy tension( flat road) people can choose to stand during this time

Insomnia 6:45- Rolling hills as above

Let my love open the door 2:45 - Rest song

Howlin 4:16 - progressive slow hill building for this song and next, add tension every 2 minutes

Swamp 5:16 -

Zocalo 8:37 - Nice strong 75% hill, release the tension, flat road, breathe and work, let the muscles move you, drive your legs with your breath.

No Surrender 6:37 Cool Down

Home 3:29 Stretches

Back in the Saddle

2013-01-19T10:00:00.000-08:00

Simple concept
Warm up song, preferably over 4 minutes
2 sets, complete 2 times
1 minute up, 1 minute relaxed, repeat ( total 4 minutes)
2 minutes up, 2 minutes relaxed, repeat ( total 8 minutes)
3 minutes up, 3 minutes relaxed ( 6 minutes)
4 minutes up, 4 minutes relaxed (8 minutes ) This is your first set total 26 minutes
Repeat again (26 minutes) cool down song Spin class over, presto!

Now for the details I tried to relate the concept to energy, the whole world is energy, you putting energy in, you taking energy out, people stealing your energy, negative energy, positive energy, restorative energy, etc, etc. I talked about how much energy you put out on a daily basis, to friends, spouses, co-workers, children, animals, traffic jams, how much exertion you push out to the world, the whole time you are awake. How do you take that energy back? How do you refuel? Exercise? T.V? Eating? Silence? We often don't spend as much time, or energy, putting energy back into ourselves, we need to. You can't just put energy out, and not put it back, it will be exhausting and often you will slip further in the wrong direction, then the direction you were intending to go. So this mix is all about energy, or the BALANCE of energy. What you exert out, I want you to try to pull back in.

One minute : One minute up out of the saddle, hard cardio push, should have enough tension to run at, strong, One minute back in the saddle, breathing pulling the energy back in, relaxing the shoulders, breathing REPEAT
Two minutes: add tension, in the saddle, smooth, strong pedal strokes, Two minutes at the easy tension, (your flat road tension) REPEAT
Three Minutes: Three minutes add tension, in the saddle, push, maintain for three minutes, then three minute relaxed pace ( flat road )
Four Minutes : Four minutes, 2 minutes up hard, 2 minutes in the saddle with tension, still pushing Four minutes at a relaxed pace
REPEAT WHOLE THING
One minute: I did the first 1 minute intervals the same see above
Two minutes: I changed it to an increase in pace/cadence vs adding tension, so 2 minutes fast race pace, 2 minutes relaxed, REPEAT
Three minutes: Three minutes First minute standing at a fast pace, fast jogging, then next minute fast race pace in the saddle, last minute standing again, 3 minutes relaxed ride
Four minutes: First minute up running, second in the saddle race pace, third minute up running, fourth minute in the saddle race pace
Done, cool down, stretches
PLAYLIST:
One thing 4:40
Mad World 3:29
One more Night (Sticky K Remix) 3:57
Remember When(Push Rewind) 3:14
Love Generation(feat. Gary Pine)8:53
Tonight, tonight, tonight 8:50
Every Teardrop is a Waterfall (Coldplay vs Swedish House Mafia)5:12
You Make Me Feel...(Disco Fries Remix)
Scream & Shout(feat.Britney Spears)5:31
Faster Kill Pussycat(Club Mix) 7:59
Between the Raindrops(feat. Natasha Bedingfield) 4:45

The Easy Way Out

2011-08-19T12:13:00.001-07:00

The easy way out is never the right way. It may be easier, smoother, faster and have less obstacles. It may be the "right way" for RIGHT now, and you may have inevitably taken it due to circumstances beyond your control. I get that, I really do. I have taken the easy road, and it is well - Easier. I know someone, love someone, someone who is dear to me and has been there my whole entire life for good times and bad. This person has taken the easy way out, a lot! Maybe too much, especially lately. I have tried to reason, yell, scream, talk to, give examples to, written things down, threatened, and in any and every way I know possible to help. I just don't know what to do, I have begun to wash my hands with the whole situation, but I can't let go of the person. I have prayed for help for this someone, and prayed for help for me to HELP this person and still I seem a bit lost. A bit cloudy and unclear in what path I should choose in regards to this situation. But you know what it is not MY path to choose and that may be the lesson in itself.
I know that I will always try to pick the RIGHT path, not the easiest.
Welcome back to Saturday Cycle Class

AGAIN WITH TEETH

Desert Rose 4:48 Sting
Today's ride is one where you get on the bike and you STAY on the bike. Work on transitions, smooth breathing, smooth pedal stroke, which path do you choose today, the easy one?

Dog Days are Over (the Voice Performance) 3:33 Vicci Martinez
Add some road, some teeth and get those legs moving

Gearbox 2:11 Todd Haberman
Loosen up your bite and give yourself some speed, get your momentum for the next hour of your life

Remember the Name 3:50 Fort Minor
Settle in the saddle add some gear and begin to climb, breathe, match the beat in the song, 2 minutes in the saddle, one minute out of the saddle, last 50 seconds in the saddle

Molossus from Batman Begins 2005 4:51
In the saddle push, add some more tension about at 8 out of ten and grab your pace, strong legs, comfortably uncomfortable

Highway to Hell 3:28 ACDC
Slow the pace but don't release the tension, regulate the breathing, get your head on the right path

Supermassive Black Hole 3:30 Muse
Increase your pace again, back to your uncomfortable place, last 30 seconds out of saddle

Zion 4:34 Fluke
Standing climb, slower pace, build with the music slow down at the end, relax the neck and shoulders, weight over the saddle, if it is too uncomfortable, Sit down

Bela Lugosi's Dead 9:34 Bauhaus
Add a bit more tension (teeth) and push in the saddle ride, smooth out the pedal strokes, let the sweat pour down your back ( First time I will use this song, we will see how it goes)

Party Rock Anthem 4:22 LMFAO
Release some tension back to a 6 out of ten, loose up the legs, control the breathing, don't collapse, don't lose focus, keep moving forward

Unstoppable 3:04 E.S. Posthumus
You got it more tension, out of the saddle climb, reach for that uncomfortable place, don't pick the easy way!

As the Rush Comes 9:00 Motorcycle
Here it is the home stretch, your 75% song, tension is at a 7 smooth it out, breathe, and ride

Only Time(Who Can Say) 3:40 Enya
Cool down
The Fear You Won't Fall 3:10 Joshua Radin
Stretches

Good job! What a ride, what a path

Spinning Routine - Ice Age

2011-01-15T10:12:00.000-08:00

It snowed in for 6 days, I almost felt like we were back in colonial days. We were forced to walk outside to get anywhere and actually spend time with our families. Although the best part of the snow of 2011 was the midnight walk with my husband and all four dogs. It was quiet, cold, peaceful and a perfectly clear starry night. You could see the reflection of the street lights upon the snow. It made it a glittery, crystal-like wonderland. It was so serene, and no one, not a soul was outside. If I let myself think about it, I can actually make it into a scary movie......but we don't want to ruin the moment.
Today's ride is actually nothing special, just a basic move your butt, get sweating, and burn some calories. Here we go

Ain't no Mountain High Enough 2:28 Marvin Gaye & Tami Terrell

This song will just stick in your head all day, as a matter of fact, I am singing it right now. It just gets you into a good mood, doesn't it? Admit it, if you are reading this, you are smiling now ") Warm up flat road

Live Like We're Dying 3:33 Kris Allen

Add more tension up to about a 7 out of 10, stand up, loosen up the joints and breathe, roll the head around, explain the next song

Move Your Ass 3:52 Scooter

Increase the tension about a quarter turn more, standing sprints, or preferable accerlations, 30 second standing pulls, and 30 seconds jog, repeat, breathe

Don't Stop the Music 4:27 Rhianna

30 second recovery, don't sit yet, one minute of jumps and one minute of standing jog, make sure you are clear about the "jumps" sometimes referred to as "speed Bumps". the key is to life the butt off the saddle, and then put it back down, "You ate it, you made it, YOU lift It!!"

I just Can't get enough 9:03 Depeche Mode

Rolling hills, one minute at flat road (5 out of 10) and then one minute at an increased tension, all in the saddle. keep the same pace, this should be challenging people.

Insomina 6:45 Faithless

One minute to get water, catch your breathe, and the next five our a standing run, taking off tenison every minute until you are back at your flat road. Everyone should be complaining now about the heavy tension your at, but remind them, it gets easier every minute. Just keep your chin up off your chest, weight over the saddle, and pull the knee to the chin

Restlessness 8:02 Bastien Laval

Seated flat, one minute to get water, and establish a baseline pace, one they can hold for the full 8 minutes. Now every minute at tenison, a good amount at least up to a 7 or 8 and NOW hold the same pace. AAHHH, you feel it...keep going

Struggle for Pleasure 3:51 Minimalistix

Sprint song 30 seconds on, 30 seconds off

Calabra 2006 3:53 Enur feat. Natasha

Jumps again, one minute of jumps, 30 second standing job recovery, repeat
Cue form! I would rather have them sit then make "messy" jumps

Take Me Home 7:59 Phil Collins

Seated Flat, flat road, one pace for the full length of the song, you got it the 75% song, make every pedal stroke count!!

Going Whichever way the wind blows 2:58 Pete Droge

Cool Down, stretches, probably need another cool down song here

Spin Workout - Sprint Intervals

2011-01-08T07:45:00.000-08:00

Oh My God!

My husband turns to me and says "What is the ride about tomorrow?" Good question I think but reply "I don't know, yet" with an attitude of course. I know that it won't be a theme ride, those take time to think out to plan and have to be inspired, just don't have one right now. Then he turns to me and says "Just don't make me do any long hill, or anything for a long period of time, 75% is o.k. but anything else, yuk." So I did what any good wife would do and said "Well then you plan it" and so it was born.

Track sprint work out. Imagine a track, oblong in shape with two straight a ways and two curves, that is it, just a track. And you are going to run or pedal around this track multiple times with break away sprints for 30 seconds each, 30 second of recovery, 30 seconds of speed, then 4 to 5 minutes recovery time. Sounds boring? Easy? Not enough hard work? Hey Jen, where are the hills, jumps, the 75% song? I know that will be the response for my usual Saturday crowd. "Oh Great another, lack luster cycle class" I can just hear it now.

So the Club opens just on time, we all pile into the group fitness room, freezing, grab our bikes, move them out of the haphazard line that they are placed in, and set them up. 8:00am starts, and everyone still is talking, coats still on, blah, blah, blah. We should be starting already, my mind says. I just close my eyes (yes that is correct, sitting on a bike in front of 12-15 people I close my eyes) put my head down, breathe and prepare myself to teach this class. I am getting distracted, mad actually at all the talking. "You're killin me, just killin me" I say into the microphone. Gets maybe 2 to 3 peoples attention. Then I just begin....."Today is NOT a theme ride" still talking, not even paying attention,"There are NO jumps, NO hills, No 75% song" a few more people are coming on board "YOU ARE KILLIN ME" spoken into the microphone, a little bit louder with more gusto. I get off the bike, and now, NOW, I have everyone's attention.

How to Save a Life 4:24 The Fray
Warm up, see above. Explain the ride, I want you to picture a track, just a plain simple track.... You will be sprinting for 30 seconds with a 30 second recovery and then a recovery song. We will do this 5 times, each sprint set with more interval of sprints every time. No reaction, Still Talking, HA! Here we go!!

Move Your ASS 3:52 Scooter
Round One: 22 seconds start your sprints....Three 30 second sprints with 30 second recoveries. Groans complaints, people weren't ready, not enough warm up,... yup, I think, maybe now you will not talk so much from 8:00am on (Husband being one of the biggest offenders in this area)

Boys of Summer 4:43 Don Henley Eagles
Recovery, concentrate on Breathing, see the track, loosen up the upper body, Breathe...Explain how the first sprint may not have felt good, you didn't have enough warm up, you need to use this time to loosen up the body, so you can do the next set better

Tubular Bells 4:10 Book Of Love
Round Two: Sprints Four 30 second sprints with 30 second recoveries, Breathe, Form, imagine that track coach right on the side of the straight a ways, timer in hand, evaluating your form, pushing you on....

Listen to the Music(DJ Malibu Mix) The Doobie Brothers 5:01
Recovery...Second set down, three to go, what could you have done better? What are you made of? Why did you get up this morning?

Origins(Pt 1.) 4:11 Cold Fusion featuring Joe Cortes
Round Three: Four 30 second sprints with 30 second recoveries...

I'd Do Anything for love 5:14 Meatloaf
Recovery song, more that half way over, you are totally warmed up now, joints are loose, you know what is coming up... Breathe!

Ready to Go 5:01 Republica
Round Four: FIVE 30 second sprints with 30 second recoveries....
Talk to them here... relax the shoulders... lighten up on the grip... you can do this..

I Don't Care Anymore 5:06 Genesis
Recovery..use this time... you have one set left...it is SIX sprints..
.. positive coaching, you can do this, you can give more, DON'T THINK, JUST MOVE!

Fast Cars 6:35 (2006 Ryder Extended Mix) Hellbent
Round Five: start at 35 seconds into the song, SIX 30 second sprints with 30 second recoveries...I did the first two with the class, the next three I got off the bike and walked around them, the last sprint I was back on the bike. I told them this so that way they knew there was no cheating, that I was going to be right next to them..I wanted them to push themselves.. positive coaching.

I Gotta Feeling 4:49 Black Eyed Peas
Finally recovery...breathe, stretch, walk along the track, congratulations to you... YOU DID IT!!

Layla 4:46 Eric Clapton
Cool Down, Stretches

Chicago Spin - Sunrise

2011-01-06T07:33:00.000-08:00

You open your eyes and look at the clock, it is 4:30am, way before your alarm goes off.

You roll over and try to go back to sleep, but your brain is already working, throwing in thoughts for the day, working out the schedule, thinking of things you forgot to do yesterday.....You roll to the other side and again close your eyes. Doesn't work, 4:33am, says the digital blue numbers of your clock radio, flatten on your back, arms over head, sigh, eyes now open. It is quiet, nice, you are warm under the covers and enjoying the last moments of what will be a busy day. 4:35am, finally you brace yourself and get up..."Don't think, just move" Feet hit the floor stumble to the bathroom, look in the mirror and decide, lets go for a ride.You are in your bike gear, reflective shirt, helmet, gloves, water, all set to go, you can see your breathe, as you breathe......clip in and off you go. The more details you can add, the better the ride. Watch some youtube videos on City biking, read something about it, etc...

God only knows 2:55 Beach Boys
Push off the pedal and glide, nice easy flat road( 5 out of 10 tension), deep breathes, neck rolls, notice the world around you that is still asleep

Thubthumbing 4:39 Chumbawamba
Standing flat increase tension to a 6, Push off the curb into the street, feeling the bike move right and left as you ride sloughing off the sleepiness that you still feel, shiver,.... moving through alleys, passed dumpsters, street lights are still on, you can hear the clicking of your bike, pure, easy breaths, freedom....breathe

Sunstroke 7:07 Chicane
You arrive to "Lake Street" which has the "EL" tracks running above it, you can hear the rhythmic "thump, thump" of the EL running by. Here we go, seated flat, tension at a 6 increase pace for 2 minutes, then red light, standing recovery for 1 minute, and right back to it for 2 minutes. Notice the metal columns on either side of the street, they whirr by you in perfect unison.

Love and Wonder 4:29 DJ earworm
Decrease tension back down to a 5, turn off of lake street onto another city street, more people are waking up, the city is coming to life. Add tension and standing flat, breathe, see your breath

Blinded by the Light 7:06 Manfred Mann's Earth Band
You are headed toward the lake front and want to make it there before it gets crowded, so you can see the sunrise. You start forward on a busy street with 6 lanes of traffic headed directly toward you. There is no alot of traffic yet, but you need a strong steady pace and to stick to the right side, follow that white line. Strong steady legs, move and breathe increasing tension gradually up to a 7, during the song. See the headlights coming at you.....You turn off at the end and take a break, water

Black Betty 4:02 Ram Jam, Spybreak 4:00 Rob Zombie
Take the tension down, you are closer to the lake front but in order to get there you need to go through the tunnels, you got it. Street lights are no longer on, sky is getting brighter.... Increase your tension, 15 second out of the saddle accelerations, the 30 second in the saddle push, repeat 2 times ( or three '-)), increase the intervals to 30 second out of the saddle accerlations, and 1 minute in the saddle pushes. Describe the tunnel, dark to light, graffiti, the smell, the movement of your bike over the lines in the side walk, people you see, hear the cars above you, etc.

Even Better that the real thing 6:39 U2
Last tunnel, keep the above intervals until 4 minutes into the song, then you see the end of the tunnel, light, that gray-blue light that comes up before the sun makes it's way into the sky, Last 2:39 minutes bring tension down, out of the tunnel gliding to the stairs that will take you up to the lake front.

Let the Sunshine In 7:32 Milk and Sugar
First 2:00 minutes are a standing climb with tension at a 7, imagine you are lifting your bike up the stairs, climbing to finally get to the lake front. You can feel the weight of your bike on your shoulders, hear the clicking of you bike shoes on the cement, feel the city around you waking up. Last 5:32, you made it you are at the lake front, see the lake, enjoy the bike path, easy up on the tension 5 or 6 and ride it home.Notice the sun rising over the lake, how the water gitters almost sparkles as the sun hits it, it is warmer out.... Remind them that they have to make it to "Grand Ave" to catch the bus, or they will be late for work.

Good Day Sunshine 2:10 Beatles
Glide to the bus stop, bus pulls up, unclip your shoes, take your sunglasses out of your bike pouch, gently put them on your face, one last look at the sun over the lake, board the bus, hear the clink of your token as it drops in the box,......enjoy the ride home. Breathe, slow down the pedal strokes

I'm Gonna Be (500 miles) 3:39 The Proclaimers
More cool Down, stretches......

Spin Exercise - Clean Slate

2011-01-03T10:42:00.000-08:00

I love this time of year, everyone gets a clean slate, or at least they think they do. The world looks renewed, Health and Fitness is prominent in all the newspapers ads, on T.V. and New Year's Resolutions begin. AHHH New Year's Resolutions, at least most people try to start out right, but old habits die hard which is why you need to work at it every day. New promises to be made, old ones wiped away, starting over, again and again. The day you stop starting over is the day you die. So clear your head, wipe off the board and BREATHE!! You do have more in you, more to promise yourself, more to give, more to live, more to love...Just take the first step(or pedal stroke), get up, stand up, Hold your head up. and BREATHE The profile of this ride is a short jog/run (song 3), then a seated section of rolling hills, sprints, run, jumps, rolling hills and 75%. Please try to keep them moving the whole time with NO breaks, just constant movement forward and remember Breathe, breathe, breathe...Happy New Year, lets make this a good one!

Promises, promises 4:00 Naked Eyes
Introduction, flat road, see above

Time of Our Lives 4:23 Paul Van Dyk
Positive Energy, smile, look around, a new year, a new slate, relax, breathe, roll the shoulders, enjoy the ride

I Promise Myself 3:42 DJ Antoine
Standing run for 3 minutes, ask "What have you promised yourself?" What will you promise yourself" Chin up, pull the knees to the chest, Breathe

As the Rush Comes 9:00 Motorcycle
Rolling hills, nice flat road and every minute you increase the tension, hold for one minute, go back down to easy tension (nice flat road) and repeat. Cue form and breathing

Keep Hope Alive 6:13 Crystal Method
30 second sprints, 30 second rest, 30 second sprint, etc...

Underneath 5:10 DJ Antoine
5 minute standing run, cue breathing, strong legs, remind them they are going into jumps so watch your energy level, strong deep breathes

Sexxy Kiss Machine 5:10 James Brown vs Prince
One Minute standing run, one minute jumps, repeat

Reason 8:04 Ian Van Dahl
Rolling hills again with harder tension, one minute on, one minute off

It Makes A Difference 9:33 Kim English
75% song, nice flat road, 9 minutes of pure joy,"Keep that head up, you can be the best you WANT to be, IT IS POSSIBLE

All Will Be Well 4:06 The Gabe Dixon Band
Cool down, Stretches

Spin Exercise - PUSH and PULL

2011-01-03T07:49:00.000-08:00

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

2010-08-20T17:46:00.000-07:00

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

2010-08-20T16:24:00.000-07:00

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

2010-01-04T07:06:00.001-08:00

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

2009-12-29T04:33:00.000-08:00

"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

2009-11-12T09:04:00.000-08:00

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

2009-10-17T14:57:00.001-07:00

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

2009-08-17T16:04:00.000-07:00

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

2009-07-06T16:11:00.000-07:00

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

2009-06-22T09:06:00.000-07:00

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

Spin Routine - Race Day

2009-06-17T12:26:00.000-07:00

Race Day
Sympathy for the Devil Rolling Stones 6:28
Warm up set the stage for a "race" day, heart rate should be between 75% to 90% the whole ride, this is NOT something I would do on a regular basis. It is a RACE! Push yourself to get past your barriers and maintain that high heart rate, you WILL be tired at the end of today's ride

The Race - Yello 3:16
Classic fast road song. Tension is light but enough to feel, what I call your "flat road" be able to feel the tension all around the pedal stroke, do not bounce in your seat. Start with small accelerations 15 secs, 30 secs, 45 secs, in the saddle flat feet, with a "flat road" in between sets

Don't stop the Music- Rhinna 4:27
Add a bit of tension to bring the heart rate to 80% MHR, stand up, first minute is a fast jog, then the last 3:30 minutes are 30 sec accelerations out of the saddle with a 30 second recovery in the saddle. These should be VERY VERY challenging, you heart rate will jump but don't let it get over 90%, BREATHE, BREATHE, BREATHE!!! This should be one of the hardest songs in the day, imagine it is the beginning of the race and you are shooting out of the blocks, GET YOUR LEAD!

All Summer Long- Kid Rock 4:55
Fast flat road, remove the bit of tension you added in the last song, grab some water and keep on moving, fast fluid pedal strokes keep and hold the heart rate at 80%- 85% this should be a challenge, it is faster than you like and a bit uncomfortable, BREATHE, BREATHE!!! We are in the pack and moving forward

I Hate This Part - The Pussycat Dolls(remix) 8:18
Slow down the pace, breathe, get your heart rate to 75% and concentrate on the perfect pedal stroke. Kick the heel forward over the top of the pedal, wipe the floor back at the bottom of the pedal and pull it up, repeat, left, right, etc. Gradually add small amounts of tension throughout the song, every 1 minute or so to maintain 75% MHR, do not go below, keep the pace!

Samb-Adaigo - Safri Duo 5:58
Stand up on the bike maintain and check HR nice fast jog for 1:00minute, start at 38 seconds into the song at 1:38seconds the song goes soft and picks up again at 2:03, use this break in the song for a water station, let everyone get some water have a quick seat and get ready to run until the song ends.

The Way You Move - Outkast 3:55
Add a bumb in tension seated ride again concentrate on pedal movement, HR will be at 80%, Breathe and move, let the tension push your feel, push and pull, concentrate on the pull. At this point a team passes us and we have to keep moving to just see their last rider round the bend in front of our first rider.

Move Any Mountain - The Shamen 3:25
Remove that bit in tension, stand up fast jog for the whole song, BREATHE,
Breathe is fuel, don't lose control we are almost at the end, KEEP MOVING
Don't give up this is a race and we are only as strong as our weakest link, Life is a marathon not a sprint, KEEP MOVING

Unwritten(Johnny Vicious Club Mix) - Natasha Bedingfield 9:55
Last song of the class, our last pack effort to settle in the saddle and get ready to find the team that passed us and retake our lead!!!
Take the first minute of the song to have a water break and get everyone to breathe, long and loud, blow out longer than it takes to breathe in! Make it worth it, your tension is a at your flat road and you need to push yourself maintain a HR of 80-85%, we are RACING Today! Keep moving, cue speed, FORM, and "positive coaching" all the way to the end. "If you give what you always give you will get what you always get, make this class count today!!"

Feeling Alright - Joe Cocker 4:15
Cool down
You won! Sit up and Breathe Loosen up those legs, slow your breathing, enjoy the riders high!
Make sure that everyone stretches and doesn't get off the bike until their HRs are at 120 or below, please have everyone eat a bit of sugar to replace the reserves we just depleted, and of course eat some protein! Have a great ride and take it easy today! Please have everyone do some sort of exercise the day following this ride to fight against soreness, take that dog for a nice walk!

Spinning Tip - Version of Yourself

2009-06-03T11:08:00.000-07:00

My mom died on Wednesday 05/20/2009 at 76 years of age. I am still not up and moving at 100%. I was talking to my husband a few days ago as he sat on the computer, barely glancing up at me " Something is off" I said. " I just don't feel right, something is wrong" I had already been home for 4 to 5 days from my looonnnngggg trip to Chicago and things were starting to fall into their everyday routines. I was moving around the kitchen getting dinner ready, unloading the dishwasher, listening to my music (always trying to find my next mix) and it just didn't feel right. " Something just doesn't feel right" I said again. My husband stopped working, looked up at me like I had a chicken on my head and said "Let's see, your mom just died, you made a decision regarding fostering of children, summer is here, your husband is working on running his own business, your worried about your sister, your sister may be coming down for a few weeks and Oh your mom just died." and then put his head down and went back to work. I guess he is right, it was right in front of me and I still can't get my head around it. I feel like I am underwater, moving through the motions but not quite being "there". I hate it. I hate not being present, I hate not being myself, one thing I AM NOT good at is faking it.
I have crossed over into another version of myself, every major life change has you re-adjust to the way you see things. This is my next chapter and I am very curious to where it will lead me. So forgive me for not posting a ride today, but I will as soon as I can.

Spin Routine - Keep Moving Forward

2009-05-14T14:01:00.000-07:00

Thursday a new day and time for me to teach cycle, didn't know who would be there, how many would show up or what to expect. It was hard to find the right goal, music, theme for this workout, but you have to KEEP MOVING FORWARD. Breathe, move and breathe, the inspiration will come, just keep searching my music and the song will hit me. It is different every time, old songs, new songs, a commercial, or a conversation that stirs a memory which connects with a song. I don't get a lot of input regarding my music, I would love any comments or suggestions for new songs, but I have to "feel" it. Some people would say that is wrong, the work out is not about me, it is about my students and what I can inspire them to do for those 60 minutes of the day that they are sharing with me. Believe me, I think about my students and my classes probably way more than I should and it does have a lot of input into my end result. I think about my class in the car, lying in my bed at night well you get the idea. Sometimes I have the whole play list worked out the night before, I am set, perfect. The next day I get up early before my usual 8am class, get out my laptop, sip my coffee and eat some oatmeal, then look at what I put together for the class. The front of the card has the songs with the length of them and the back usually has comments that I want to convey, something new I found that will hopefully touch someone and make a difference in their day. So I look at the play list and I don't "feel" it, so again I search through my music or surf the web at all my favorite blog sites and it never fails something hits me. Boom the whole thing changes, the goal is different. KEEP MOVING FORWARD, something will come.

Viva La Vida 4:04 Warm up ( love this song always reminds me of Michael Phelps doing butterfly)

Struggle for Pleasure 3:51 30 sec sprints, 30 second rest, this usually gets everyones attention and has them get rid of the sugar so we can concentrate on fat burning

Let it Rock 3:56 increase the tension, climb the stairs, watch form and breathe get the heart rate down, connect with your body remember why you are here

Memory 6:16 running light tension 45sec run, 15 sec walk get the hr up to about 85%-90%

U + UR Hand 6:40 in the saddle first 90seconds are a recovery, breath get the HR down to 70-80% add tension, breathe, slow long hill

Hotel California 6:30 continue with hill maintain HR try to stay below 80% to burn fat, if they can sing they are right where you want them to be

Monotune 9:03 easy up on the tension increase your pace for one minute HR is going to go up again don't let it pass 85%, two minute flat road to recover and repeat. Given the goal of the class, you could add jumps into these intervals, last hard cardio push

Toxic 8:50 last working song maintain 75% HR for full 8 minutes, concentrate,refocus, let the sweat pour out of you

The Living Years 5:33 cool down and stretches

Have a great day and no matter what KEEP MOVING FORWARD

Spinning Tips - Find "it" on the Bike.

2009-03-30T16:27:00.000-07:00

It was over 90 minutes of riding on the bike when I hit my "zen" place. I was covered in sweat with it dripping down my already drenched back, running into my eyes so much so that I couldn't keep them open for more than a minute. My heart rate was at 77% MHR and I was in heaven, my feet were pushing forward to the techno beat blasting through the speakers. I grabbed the towel from my already soaked handle bars wiped my eyes and looked up to see the riders in my class. And I saw it ....I saw that a few of them "got IT" they were in their "zen" place. A place where you are yourself, no one else... no responsibilities, no rules, no negativity.. where you are athletic and untouchable. It is one of the best places in the world and if I could help someone else get there even for just one moment, it has been a great day, it WAS a great ride. I LOVE MONDAYS!! ( I taught two 60 min cycle classes back to back)

Here was the playlist that I used

Total time 55:11

Warm up
1. Today is Tomorrow(radio version) 3:31

Tell them the goal for the workout, the first 20+ minutes you are working in your anaerobic zone to work off all the sugar, then we will work in our fat burning zone to teach your body to burn fat

2. We will Rock You Queen 2:03 ( I edited the song and only used the first 2 minutes)

Had them sit up straight added more tension and breathe get the heart rate up in the saddle MHR 60-70%

3. This is What You Need (Martin Accorsi Remix) Nick Terranove & Austin Leeds 5:54

Medium to light tension Fast flat road "race pace" for 1 minute, 30 seconds recover keep breathing the same repeat MHR 75-85%

4. This Time (Klaas Remix) DJ Antoine 6:23

Standing Run Medium Tension enough where you can feel it on the push and pull, 2 minute run, 30 sec rest, 3 min run, 1 min rest MHR 80-90%

5. Anything is Possible (Tunnel Trance Force Full Length) ACCUFACE 6:29

Flat road Medium to light tension 2 min "race pace", 1 min rest, 1 min "race pace", 30 sec rest, 30 sprints, 30 sec rest until end of song MHR 75-90%

6. Blue Jeans Jessie James 3:55
Medium to Heavy tension standing climb MHR 60-70% Into fat burning zone, consistent breathing, have them visualize their body dumping fat cells into their blood stream

7. Somekind of wonderful 3:27
Heavy climb in the saddle, cue breathing keep MHR between 70-80%

8. Mama Genesis 6:46
Start at medium tension maintain same HR for entire song MHR 70-75% increase tension at 1min, decrease next min, increase at third min, etc. Cue breathing "make your body use FAT for fuel, keep yourself in your fat burning zone"

9. How Far We've come Matchbox Twenty 3:31
One more high power song so you can settle into the next one. Medium tension increase pace on chorus of song MHR 75-80%

10. Lost (Aly & Fila Remix) 8:28 Sunlounger Feat Zara

Medium tension, you feel like you are riding through pebbles, maintain your pace for 7 minutes at MHR of 70-75%, build your energy for the day

11. Don't Worry, Be Happy Bobby McFerrin 4:52

Cool Down and Stretches

Have a great week, I hope you find your "Zen" place at least once these next few days.