2 Very Different Hills 1 Hour-IEZ
WU-“Lightsonic” {6:30}
Flat Road-Moderate Gear-65% “Hot Stuff vs. World Hold On”
Hill Building-add to a small hill-cadence check-65-75% “Slipstream"
-1:00 SC-do cadence check here
Next 4:00
-:45 SC
-:15 STC
(Stay on small hill, don’t add any additional gear, pace themselves for the harder section of hill)
Harder Section Hill-“Matrix Theme” & “Matrix: Reloaded Main Theme”
75-85%
-:30 STC
add-:30 SC
-:30 STC
add-:30 SC
-:30 STC
add-:30 SC
>> stay in saddle for the piano piece, “get ready for the surge”….surge for 1:00 when the piano piece is done and the song speeds up get the surge on….
Standing Climb-“Quiet the surge, stay in 3rd continue climbing…”
-Add every minute (about 5x)
Flat Road-Recovery “Hold The Line”-moderate gear {2:45}
2nd Hill-“Manvantara, “Isaac Vs. Ofra Haza, Candy Store”
-Heavy Load-“add enough that you have to come out of the saddle”
-Climb at your comfort zone
1st Section-{8:00}/75-80%-“Manvantara”
2nd Section-{9:00}/80-85% -“Isaac”-:30 SC/:30 STC-occasionally add quick bursts of candence on either SC or STC
3rd Section-{4:25}/85%--“Candy”-4ct. Jumps on a hill
Flat Road-Moderate Gear-“Portrait” {4:75}-65-75%
Cool Down-“Don't Look Back (FUG Remix)”
Click on the link below to get the tracks!
http://cid-3fc026c6d888b448.skydrive.live.com/browse.aspx/2%20Different%20Kinds%20of%20Hills
*Let me know in the comments section if the link didn't work, this is the first time I'm trying it.
Spin instructors are on a mission to stop contraindicated moves in the spin room. If you ever see this going on in a spin room near you, get off the bike and leave. Master Instructor Jennifer Sage wrote about this at length on her blog if you want to read more about this.
BTW, I think Angela needs a man not a bike. Follow this simple philosophy, "if you wouldn't or couldn't do it on your road bike, don't do it on a spin bike."
Ok...Rant over....
“Swapping Turns” from the wonderful Sage 45 min.
· -HR stays under 85%-until the last :30 of each segment where we raise HR above
Add to small hill 17-20 -SC 3:30-cadence check
-STC :30-surge!
-SC 3:00
-STC 1:00-last :30 surge!
Add to harder hill 15-20 -SC 2:30
-STC 1:30-last :30 surge!
Go Hard or Go Home! -SC 2:00
-STC 2:00-last :30 surge!
(Now start out with the Standing Climb)
-SC :30 –surge in the saddle!
-STC 3:00
-SC 1:00-last :30 surge!
Add to harder hill 15-20 -STC 2:30
-SC 1:30-last :30 surge!
Go Hard or Go Home! -STC 2:00
-SC 2:00-last :30 surge!
Playlist
I'm Not Alone - Deadmau5 Remix-Calvin Harris
Girl By The Sea - Cut Copy Remix-The Presets
Heel & Toe-Adam Freeland (TY Coach)
What - Boy 8 Bit Mix-His Majesty Andre
Wolfgang's 5th Symphony - Original Mix-Wolfgang Gartner
Acid 8000-Fatboy Slim
Sanctuary (3:35 version)-Origene
Hope & Glory-F A I T H L E S S
Here is an hour spin class IEZ. I even got the Sage approval on this one! I had fun putting the music together on this one.
Hills to Surges- IEZ 1 hour
~Pace Yourselves Throughout
~Go Over Perceived Exertion
Warm-Up (5:20)”Supermassive”
1st Hill-(9 min) “15 Step,” “Nude,” & “Walking On Air”
-6 min SC-add every min. {PE 4-6}
-3 min STC-add every min. {PE 7-8} throw in uphill surges
Recovery-2:00 (Flat Road)
Surges (7 min) “Another Hole In The Head” & “Electrified”
-1 min. SC-every :15 add resistance
-:30/:30 Seated Surges
-1:00/1:00
-:30/:30
-1:00/1:00
Recovery-2:00 (Flat Road)
2nd Hill-(13 min) “Love City,” “Attack,” & “Busy Child”
-4 min. SC-add every min. {PE 4-6}
-2 min Run add resistance/cadence {PE 7-8}
-7 min STC-add resistance {PE 4-6}
(save some energy on the STC for the upcoming surges)
Surges (over 6) “Know Your Enemy” & “Peacemaker”
-:30/:30 Surge out to third position
-1:00/1:00
-:30/:30
-1:00/1:00
3rd Hill w/ switchbacks-(5 ) “Famous Last Words”
-go to a small hill-(cadence check)
-switchback adding gear up this last hill
Flat Road- (5 )“Warning Shots”
Cool Down-“Where’s it At” Total-59:48
Playlist
Supermassive Rainbow-ElectroSound
15 Step-Radiohead
Nude-(Holy F**k Remix)-Radiohead
Walking on air-Kerli Kõiv
mashed this one in...Mary Poppins "Fun"-:30 clip
Another Hole In The Head-Nickelback
Electrified Remix (short version)-Freestylers
DJ Shadow
Love City-dj lobsterdust
Attack Of The 60 Ft Lesbian Octopus-(I'm doing it Coach!)-Does It Offend You, Yeah?
Busy Child-The Crystal Method
Know Your Enemy-Green Day
Peacemaker-Green Day
Famous Last Words-My Chemical Romance
Warning Shots (Feat Sleepy Wonder And Gunjan)-Thievery Corporation
Where It's At-Beck
-If you enjoy hot, humid, and the occasional downpour, Miami is the city for you. Seriously, the weather “at times” was heavenly.
#2. Learning New Fitness Trends
-Check out my form baby! Kettlebells rock….and it isn’t as easy as it looks.
#3. Spinning for 4 days straight!
-Awesome rides from Master Instructors was pretty exciting and I picked up tips, tricks, and nuances from each ride I took. I step away equipped with more knowledge on how to give a great class to my members.
#4. Hangin' with your buddies
-Friends from all over the world come together for a 4 day love affair. The best buddies a girl could ever have. This is what makes the trip truly magical!
#5. A Possible Chance to Spin on the big stage!
-Priceless! A special thanks to Jennifer Sage for giving me the opportunity to spin on stage with her. She is an inspiration.
So kids, who's going in 2010?
