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Monday, September 27, 2010

Saturday spin sesh (on Monday)

I really did have the intent to post this on Saturday, so without further ado, here it is.

Special thanks to Annette for her hill repeats.  Love them!  This ride is a mix of a few different things, but the hill repeats do play a prominent role.

A few things about this and most of my rides. My classes are typically 45 minutes long. If you do a 60 minute class, in this case you can just add another hill.  But unless otherwise specified, my classes are 45 minutes including the warm up (not including the cool down). 

Also, I ventured into some unknown territory here, the world of Glee.  So far I haven't gotten much of a response about it, so I say that that's a good thing and I'll keep them in the ride for now.  They're just recovery songs so in my opinion they're not quite as important as some of the other songs.

Get What You Give - New Radicals - 3:54
Warm up

Sweet Child of Mine - Guns N' Roses - 5:56
First hill, 5 minute version.
2 minutes seated, 1 minute standing, 2 minutes seated, followed by 1 minute flat/downhill.
Adding resistance every minute or so, starting with a moderate hill (about a 5 out of 10).

Dance Dance - Fall Our Boy - 3:00
First hill, 3 minute version.  This is the same hill we just climbed but we have to do it in (considerably) less time.  Go go go!
1 minute seated, 1 minute standing, 1 minute seated.  Adding resistance every 45 seconds or so, with the goal of keeping the resistance the same as it was on the 5 minute version.

Halo/Walking On Sunshine - Glee - 2:06
Recover and get ready for hill #2

Wanna Be Startin' Somethin' - Michael Jackson - 6:02
Second hill, 5 minutes up.
I use this as my spur of the moment hill, meaning that I don't plan out what I'll do until class starts.  This morning I did 2 standing, 1 seated, 2 standing.  Then back to the flat road for 1 minute downhill.

Amazing - Seal - 3:02
Second hill, 3 minute version.
Once again, mimic the 5 minute version, but pick up the pace and squeeze it in in 3 minutes.

Sweet Caroline - Glee - 2:00
Recover before our last repeat

City of Blinding Lights - U2 - 5:50
Third (and final) hill.  Seated 2 minutes, run 1 minute, standing climb 2 minutes.  Again, starting at 5/10 and adding resistance as desired.

Magic - B.o.B. (feat Rivers Cuomo) - 3:16
Final 3 minute version.  Seated 1 minute, running 1 minute, standing 1 minute.  Keep that pace up!  We should be nice and out of breath by the end.

Animal - Neon Trees - 3:32
Short (I said short) recovery on the flat and then right in to sprints.  First one is at :45, second at 1:38, third from 2:36 to the end of the song.  Use the chorus as your guide for when to sprint.

Take It Off - Ke$ha - 3:35
Love Is Gone - David Guetta and Chris Willis - 3:21
Final two songs are tough.  Let's do some jumps.  Counts of 8-4-2.  Recover quickly, add moderate resistance and start with one minute of 8 counts, followed by one minute of 4, then one minute of 2.  You may need to adjust the duration a bit, but the plan is to jump for at least 6 minutes.  Good news is, once this is done, the work is over.

Crazy - K-Ci & JoJo - 3:40
Cool down!!!!

Thoughts?  Comments?  Questions?  If you have any good ride ideas or just songs you'd like to see added (or are currently loving), drop me a comment.

Happy Spinning!!!

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