2 Different Kinds of Hills

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 3^rd continue climbing…”

-Add every minute (about 5x)

 

Flat Road-Recovery “Hold The Line”-moderate gear {2:45}

 

2^nd 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

 

1^st Section-{8:00}/75-80%-“Manvantara”

 

2^nd Section-{9:00}/80-85% -“Isaac”-:30 SC/:30 STC-occasionally add quick bursts of candence on either SC or STC

 

3^rd 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. 

"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

Hills to Surges~IEZ

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”

 

1^st 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)

 

2^nd 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

 

3^rd 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

The Alternative Hour

Fitness Workout of the Week

~I teach a one hour spin two times a month and haven't put together a ride for that class in a while.  I heard "one" song and created this ride around it.  The tracks have an alternative vibe to them and flowed well with interval loops and climbs.

Loop & Climb Intervals         1 Hour Alternative

Warmup “Smells Like Teen Spirit” {6:00} 

At 6:00 start the first loop

Loop #1-working at 75% RPE/PE  

-:30 Flat

-:30 Run add

-:30 SC –Heavy Gear

-:30 Recover-moderate gear

X4

1:00 recover

Climb-

-2:00 SC-small hill-cadence check

-1:00 Run

-2:00 SC-harder hill

 

1:00 recover

Loop #2-working at 80% RPE/PE  

-:30 Flat

-:30 Run add (then one more)

-:30 SC-Heavy Gear/add a spin up

-:30 Recover-moderate gear

X4

1:00 recover

Climb-

-3:00 SC-small hill-cadence check

-2:00 STC-add one more

-2:00 SC-harder climb

 

1:00 recover

Loop #3-working at 85% RPE/PE

-:30 Flat (challenging) add

-:30 Run add

-:30 SC-Heavy Gear/add a spin up

-:30 Recover-moderate gear

4X

1:00 Recover

 

Climb-“last hill”

-3:00 SC-small hill-cadence check

-2:00 STC-add one more

-2:00 SC-harder climb 

Come into a flat road….. 

Cool Down 

Playlist

Smells like teen spirit (dirty funker remix)-Nirvana

Reckoner (diplov7)-Radiohead

Supermassive Rainbow-Electrosound

That's Not My Name-The Ting Tings

When You Were Young (Jacques Lu Cont Remix)-The Killers

Read My Mind (Pet Shop remix)-The Killers

Sunday Morning-No Doubt

Talk (Jacques Lu Cont Remix)-Coldplay

Shake It (The Lindbergh Palace Remix)-Metro Station

Keep Your Hands Off My Girl  (Broken Spindles Remix)-Good Charlotte

Figure Face Pretty Boy-Broken Spindles

Touch, Peel and Stand-Days of the New

_____________________________

-I hadn't been running since Shamrock in March.  I went out Friday morning and had a great 4 mile run.  It felt really good getting my running shoes on again.

My "G's" Feedback:

Distance- 4.09

Time- 38:40

Av. Pace-9:27 (not bad sista!)

Calories Burned-374

________________________

"Do you not know that your body is a temple of the Holy Spirit, Who is in you, Whom you have received from God? ... So use every part of your body to give glory back to God..."  1 Corinthians 6:19-20 

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}

 1^st 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 2^nd position” 

“Twist Em’ Out” {4:00}

-Sprints on a flat

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

:30/:30 

2^nd 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 2^nd position” 

“Wind it  Up” {5:45}

-Sprints on a hill

“we are already on a hill, we will add more, power out to 3^rd 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)

3X- 

Return to flat road and moderate gear! 

Cool Down

“After Party”

44:34

Playlist 

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

A "Dude" Ride~IEZ

OK, so a few weeks ago I did an "all chick" songs ride.  My Posse members challenged me to an "all dudes" ride.  That's an easy one, I love Dudes! I love the way they look, sing, & have #'s placed on their arms before triathlon races. :)

Here ya go....

The “Dudes” Ride IEZ        45 min 

Warm-Up “Borg Sex” {over 5:00}

1^st Hill-70-75% MHR (PE-3.5/4)

-5:00 Flat/SC -Start with Moderate Gear and add every min.;

“cadence decreases with every load to keep you at steady state”

CHECK CADENCE-make sure they’re on a hill!

-5:00 STC-keep adding resistance every minute until it “gets really hard for you”

-5:00 STC/SC every :30 alternating

 

2^nd Hill-75-80% MHR (PE-4)

-5:00 Flat/SC-Start with Moderate Gear and add every min.;

“pick ups through out here are going to take the HR up a bit”

CHECK CADENCE!

-5:00 STC-keep adding resistance every minute until it “gets really hard for you”

-5:00 STC/SC every :30 alternating

 

Final Push-5:00 add one more resistance 85-92% MHR (PE-5-7)

“Satriani & Fire” STC and hold the beat of the song…. 

Cool Down

“Blue on Black”

45:18

Playlist

-Borg Sex-Joe Satriani

-Are You Gonna Go My Way(why Yes I would Lenny)-Lenny Kravitz

-Addicted-Saving Abel

-Going Down In Flames-3 Doors Down

-Dance & Shout (Remix)-Shaggy

-Beautiful-Snoop Dogg

-Sun is Shining-Bob Marley Vs Funkstar De Luxe

-Papercut-Linkin Park

-Pushing Me Away-Linkin Park

-Crystal Planet-Joe Satriani

-Fire-Jimmy Hendrix

-Blue on Black-Kenny Wayne Shepherd

 You might be asking, “Rock with a Hip/Hop middle, I wonder how she pulled that one off?"  The magic of MixMeister and I got great skillz.

 

The first three witty responses get a free CD!

*Update* This ride was awesome, I got great feedback last night. They loved the music too.