TGIF and a spin ride!

Happy Friday!

This has felt like the longest week ever!  Work wise I have a few things to take care of today but I need to get them done ASAP since I'm spent.  My motivation is gone for the week!

Here's a neat little spin related video
It's a commercial for something but it's in French so I have no clue what it's for.

After all my comments the other day about my Thursday night class, I was very pleased to have a great turn out and some decent energy.  The guy who teaches the class before me (happens to be a friend of mine) but he said "this place is dead, I only had 13 people, your class is going to be empty".  Is it bad that I got some satisfaction out of him being wrong?

I threw together a new spin ride, going in to class a bit unsure as to how it would fare.  It was very straightforward and I was worried that the riders would be bored.  Well, I can't speak exactly for the riders, but I loved it!  It was go-go-go for the entire hour.

I found this ride on pedal-on but like to think my execution made it a bit more "Jessica-style".

Without further ado....here it is...

Having just typed this up, I realize that it looks pretty confusing and complex.  It's not that bad, but it does require a timer or stopwatch of some sort.

It's essentially a pyramid or a ladder.  You do the same movements every time, but the length of each movement changes.  The first round is :30 seconds.  There are 6 "moves" so that comes out to 3 minutes.  The end of every segment has a :30 surge (pick up) which stays at :30 regardless of the segment time.

I tried to match the music to the duration as best as possible but sometimes it didn't work, therefore you have to adjust a bit.  If the song was longer than the segment I let them use the extra as a brief recovery before hitting the next hill.  In all cases I coached them that the first part of each segment (on the flat) could be used as a recovery if needed.

Resistance is added for each movement (except the surge).  I played around with the variations here and just how heavy the hill ended up being.

I'm teaching my 45 minute class on Saturday and am going to try to shorten it a bit. I will let you know the modifications that I make.

Enjoy and happy riding!