Monday, April 13, 2009

Fitness Workout of the Day

Ok, I'll admit I'm not a big fan of the sprints or jumps. It's not that I hate them or don't do them, their just not my favorite.  I love the climbs, hard hills, switchbacks, etc.  I'm getting quite the reputation as being a spin instructor who teaches "just the hills."  I have a few posse members say, "Shannon, hills again?" or "When are we going to do more sprints?"  You know what's funny? When I hear this...."Let's do a hour of as many jumps as you can!" Oh...He** No!!  Well I want to be a well rounded spin instructor so I'm going to incorporate more variety into my classes.  The music for this one is poppin!

(Thanks to Funhog, I was inspired to put this workout together.)

The Fine Art of Surges, Jumps, & Sprints -  45 min.

Warmup- “Leaving Planet Earth” {5:45}

 1st Set-

“Slash Dot Dash” {2:45}

-Surge on a flat road-moderate gear-

“increase cadence that feels out of your comfort zone” :30surge/:30recov. 

“Jump” {3:30}

-Jumps on a flat-add more resistance- 4 ct. jumps

“you should add enough to support your weight in 2nd position” 

“Twist Em’ Out” {4:00}

-Sprints on a flat

“we are going to add resistance, power out to  3rd position, gain momentum for :10, glide back into the saddle and continue the sprint in the saddle for the :20”


2nd Set-

“Harder, Better, Faster, Stronger (Jess & Crabbe Remix)”{5:30}

-Surge on a hill-add to a small hill-cadence check!

“increase cadence to rise heart rate, legs may feel burn.  This should be more challenging than the surge on a flat” :45/:30 

“Jump Off” {4:20}

-Jumps on a hill-hold resistance-4ct./8ct. jumps

“when you come out of the saddle this time, increase your cadence in 2nd position” 

“Wind it  Up” {5:45}

-Sprints on a hill

“we are already on a hill, we will add more, power out to 3rd position, gain momentum for :10, glide back into the saddle and continue the sprint in the saddle for :20”-when recover, take resistance back to original hill resistance 

2 Minute Pyramids –“I Remember” {9:45}

Hold the Hill-Check Cadence-

-:30 SC-comfortable cadence to beat

-:30 SC-add resistance-more cadence, don’t drop

-:30 STC-add-comfortable cadence to beat

-:30 STC-add-resistance-more cadence, don’t drop 

Return to first SC-cadence/resistance-start again!

(3 resistance turns back)


Return to flat road and moderate gear! 

Cool Down

“After Party”



Leaving Planet Earth

Slash Dot Dash~Fatboy Slim

Jump Ft. Nelly Furtado~Flo Rida

Twist 'Em Out (Proper Villains Remix)~Dillinja

Harder, Better, Faster, Stronger (Jess & Crabbe Remix)~Daft Punk

Jump Off ~Lil’ Kim

Wind It Up (Forward Wind Mix)~The Prodigy

I Remember~ Kaskade, Deadmau5

After Party~Koffee Brown


Jess said...

Sound slike a tough workout!

Missy said... hammies are sore enough! Now they're crying.

IronBob (swimming upstream at IMAZ 08) said...

I'm tired just reading this. I feel sorry for your class.
Have a great week!!

Marcy said...

Ouch! An hrs worth?!? Dannnnggg!

teacherwoman said...

Wow! Looks like a great ride. I need to come to your class!

RunToFinish said...

gosh I am such a sad biker. I can now handle 10 minutes on the upright and 20 on the recumbant...yeah I know I'm a runner people!!

ok you are on the blog roll, so sorry for the delay ;)

triguyjt said...

I think I would love to take one of your classes....

Wes said...

You would so kick my butt :-)

Glaven Q. Heisenberg said...

On a recumbent bike, right?

X-Country2 said...

Sounds like a great workout!

Vickie said...

Personally, I hate jumps! We used to have a spin instructor who ONLY did jumps 1 day a week. I pretty much avoided her class. Can you say 1 hour of jumps only??

Gotta Run said...


Kala Marie said...

I'm the same way, Shannon. I've really, really gotten into hills lately. Maybe I need to do some faster paced rides this week to change it up! :p

Mark said...

I have heard different views on jumps. That on an actual bike it has more relevance to mountain biking than tri's or road biking. And if you do do them keep the intervals no shorter than 6-8 count. The sprints I REALLY HATE! But if you do races, you have to incorporate them in workouts on the road or on the spin bike. I STILL HATE THEM, THOUGH!!!

jka said...

I hate jumps and sprints too! Give me hills all day. That Lil Kim song is crazy. Love that one. I was looking for your name on that clearwater broadcast yesterday...

ShirleyPerly said...

Hmm, I don't even know what jumps are but they sound tough. Can't wait to see what type of bike splits you post in your races. I'll bet you are super FAST!!

Chris said...

Hey, I'm a hill Junkie too! Nothing better than the burn that you get when you come out of the saddle and wind it up a long steep hill! :-)

Nitmos said...

I pulled a hammy just reading it. ;)

Kevin said...

I luv that Jump song by Flow Rida. Definitely has an uplifting beat