“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
8 comments:
Where do you find all this music? iTunes? I need to add some more good music to my playlist!
You could start a website and charge for this stuff. Retire earlier... not a bad idea chic.
You are a music DIVA.
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.
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.
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
would this work for say, old people? :-)
Nice workout, sister!
Sometimes, your posts read like some sort of computer code!
Glaven~ Bro...code is sometimes better than constantly talking about your n*ts*ack! LOL
Post a Comment