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Monday, November 30, 2009

Sharing a Spin Ride

I'm not one of those spinning instructors who hogs music or won't share ride ideas with other instructors.  I think we're a community and each instructor can make (or break) the class.

That said, I wanted to get in to the habit of sharing some of the rides i've used in the past.  I feel like there aren't a ton of website or blogs out there that provide this sort of information so perhaps doing so will get me some traffic.

This is the ride I used this past week...

Live Like Your Dying - Kris Allen - 3:30
Warm up

Disturbia - Rhianna - 3:59
Sprints - three 30 second bursts timed to the chorus

PYT - Michael Jackson - 3:59
Fast climb - can be done in or out of the saddle, legs are quick, run up that hill!

Mercy - Duffy - 3:39
Seated climb, heading up that hill, adding resistance every minute or so (6/10, 7/10)

Pour Some Sugar on Me - Def Leppard - 4:53
Heavy climb, come out of the saddle, increase resistance over length of the song (8/10, 9/10)

Love Train - The O'Jays - 2:58
Oldie but goodie...recover

What a Feeling - Dominico and Peter Luts - 3:34
Fast climb - once again, in or out of the saddle, run up that hill (5/10, 6/10)

Say Hey - Michael Franti and Spearhead - 3:56
Can be done either as slow jumps (10 or 8 count) or as a seated climb keeping resistance from previous song and adding

Hush Hush - Pussycat Dolls - 4:12
Sprints - 3 30 second bursts at chorus (this song is ideal for sprints)

Clubbed to Death (Kurayamino Mix) - Rob D - 7:26
Slow and Steady Climb - start in the saddle (5/10) add resistance and come out of the saddle, getting heavy quickly and spending atleast half the song heavy (8/10, 9/10)

Call on Me - Eric Prydz - 2:49
Short recovery from heavy climb right in to a 1:30 (or 1:45) sprint at low resistance.  Slow the pedals and recover after.

To me, spinning rides are constantly evolving.  I may revisit this ride in a few weeks and decide to swap out a few songs or change the ride itself.  Happy spinning!

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