Thursday, March 12, 2009

Rolling Hills & One Large One!

I chopped up Stage 8 from the Tour of California to put this one together.  All the tracks I used were chick singing songs.  Robin & Chris I'll be sending this one out to you.

Rolling Hills & One Large Hill  45 min. class

IEZ- “Girl Power” Thanks Eric!

(Divide room evenly in half with yellow tape) 

Warm-up “It’s up to you” (6:00)

-After 6:00 add gear (medium size hill) STC 1:30 

“I got you dancing” (over 3)

-2:00 Fast Flat Road-moderate gear

-1:00 STC (medium size hill) 

“Glow” (4)

-4:00 SC (medium size hill) 

“Desperados jump” (almost 6)

-3:00 fast downhill before we hit the big climb

-SC-start adding every :30 

“Don’t Stop The Music (Jody Den Broeder Big Room Mix)” &

“Unwritten (Johnny Vicious Club Mix)”

“Now your going to be on teams here, every minute each team will pull the other to the top” “Everyone will be out of the saddle the whole time, I’ll say “switch the lead, you then pick up the pace for :30”


5:00 into “Unwritten”-bring them back into the saddle for a quick downhill-moderate gear-fast until end of the song…..


Cool Down

“New Day” 

Track List

-It's Up To You (Lee-Cabrera Remix)-Layo & Bushwacka

-I Got You Dancing-Lady Sovereign

-Glow-Nelly Furtado

-Desperados Jump-Madonna vs Freemasons

-Dont Stop The Music (Jody Den Broeder Big Room Mix)-Rihanna

-Unwritten_(Johnny Vicious Club Mix)-Natasha Bedingfield

-Your Love Is Mine-Corinne Bailey Rae


Lisa Slow-n-Steady said...

Intense! Enjoy the hill spinning!!

Big Daddy Diesel said...

HILLLLLLLLLLLLLLS!!!!! At least you included a downhill.

Missy said...

I totally suck at hills! I need to work on what you're not good at so you can improve. I know, I KNOW!

Anonymous said...

Sounds fun; I haven't written a spin workout in sooooooo long. I miss writing them, though I love what my gym's instructors come up with.

Wes said...

No wonder I'm not brave enough to go to a spin class ;-)

Chris said...

sweet! Looking forward to the CD Shannon!

Hey Wes, I'm with you.... I'd rather ride on the road or at home! ;-0

Chris said...
This comment has been removed by the author.
tfh said...

Love the chick singing list!

Glaven Q. Heisenberg said...

gqh no like hills. hills hurt gqh knee.

hills bad!

Gotta Run said...

I LOVE all of the trainer rides you are giving me girl. We have rain headed our way for the weekend so this will be perfect!

Kala Marie said...

I love hills. And I like this ride!

And since you like hills, you'll probably like my profile of the week this week! ;)

Marcy said...

Ewwwhhhh hills LOL

Glaven Q. Heisenberg said...


And me still hate hills

But me lurve IronMissy!!1!

Amy said...

THANKS goes without saying but you totally rock. This is a keeper..and I love the chick music ;). I teach spin once a week at an all female gym...they will LOVE this.

Jesse's Cycling Addiction said...

I wish I could sit in one your classes. Sounds like you make them interesting.