Monday, June 22, 2009

"Swapping Turns"-Spin Workout

“Swapping Turns” from the wonderful Sage  45 min.

·      -HR stays under 85%-until the last :30 of each segment where we raise HR above

WU-6:00-moderate gear for a couple......

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!

 Recovery 2:00 Flat Road-Moderate Gear

(Now start out with the Standing Climb)

 Add to small hill 17-20 -STC 3:30-cadence check before you go out

                                      -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!

 Flat Road-Moderate Gear

 Cool Down!

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

8 comments:

teacherwoman said...

Where do you find all this music? iTunes? I need to add some more good music to my playlist!

Gotta Run..Gotta Ride said...

You could start a website and charge for this stuff. Retire earlier... not a bad idea chic.

You are a music DIVA.

Shannon said...

Thanks guys! I get my tracks from all sorts of sources and I pale in comparison to some of my comrades. These particular tracks came from beatport.com.

Dave said...

Ok...I do spin at least once a week. My wife and I will spin tonight...I use is as a recovery day.

The workout looks good but I don't have a clue what any of that means...and for music...just once I would love for a spin instructor to have all angst ridden music...Metallica, AC/DC, Scorpions....OzzY......you get the drift...

you should seriously charge for this stuff.

Jennifer Sage said...

Shannon,

I like the different twist you gave it with starting with the standing climb the second round, and surging while seated. Makes for two great profiles!
http://funhogspins.blogspot.com/2009/06/spinning-profile-swapping-turns.html

Steve sent me some of these songs - am really enjoying them, esp Deadmau and The Presets - thanks so much for finding them and introducing us to them! Sanctuary by Origene is one of my longtime favorites. That's also available on Emusic - can get it as a free d/l. For those who wonder how to expand their music libraries (for very little, or even free) here's some tips: http://funhogspins.blogspot.com/2009/03/how-to-greatly-expand-your-music.html

Keep up the great work girlfriend! Your students must LOVE you!

hugs,

Jennifer

Wes said...

would this work for say, old people? :-)

Glaven Q. Heisenberg said...

Nice workout, sister!

Sometimes, your posts read like some sort of computer code!

Shannon said...

Glaven~ Bro...code is sometimes better than constantly talking about your n*ts*ack! LOL