I love this! Love love love.
(This is a youtube embed, so give it a moment or two, it will eventually load)
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!!!
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!!!
Gray and rainy Monday
So I didn't post my Saturday Spin Ride as promised, but I will get it up later today. My word is bond! :)
Saturday was busy and I didn't even turn on the computer (LOVE those days!). It was a great day!
A few girlies from college came to visit. Started my day off teaching, then a quick trip to the gap (I had a coupon for 50% off jeans, didn't buy anything though), then the girlies and I all met up to take a private boxing class. Super fun! Totally kicked our a$$es and I loved EVERY minute of it. Then recovery, an early dinner, and then a fun night out on the town. Not exactly sure how it transpired, but I was definitely behind the bar at one point. Fun!
Wrapping up my Monday morning coffee break and getting psyched up for class #2.
Read something the other day in Women's Health that kind of stuck with me. I'm sure I will not paraphrase accurately, but it talked about how women strive to be fit and thin but as we age at one point being fit is actually a detriment to our appearance. In other words, at a certain point, having some extra weight is a good thing. Make sense?
I have to agree. When I see women in their 50s+ and they are very thin, it's kind of uncomfortable. A little extra padding would likely make them look healthier and thus more attractive. Agree? Disagree?
OK, later gators, I'll be back in a few hours.
Saturday was busy and I didn't even turn on the computer (LOVE those days!). It was a great day!
A few girlies from college came to visit. Started my day off teaching, then a quick trip to the gap (I had a coupon for 50% off jeans, didn't buy anything though), then the girlies and I all met up to take a private boxing class. Super fun! Totally kicked our a$$es and I loved EVERY minute of it. Then recovery, an early dinner, and then a fun night out on the town. Not exactly sure how it transpired, but I was definitely behind the bar at one point. Fun!
Wrapping up my Monday morning coffee break and getting psyched up for class #2.
Read something the other day in Women's Health that kind of stuck with me. I'm sure I will not paraphrase accurately, but it talked about how women strive to be fit and thin but as we age at one point being fit is actually a detriment to our appearance. In other words, at a certain point, having some extra weight is a good thing. Make sense?
I have to agree. When I see women in their 50s+ and they are very thin, it's kind of uncomfortable. A little extra padding would likely make them look healthier and thus more attractive. Agree? Disagree?
OK, later gators, I'll be back in a few hours.
Friday, September 24, 2010
Gleeful??
Two posts in one day, but this is just a quickie.
I'm looking for input.
What do you think of the music from Glee? Do you listen? Have instructors been using it in classes? How would you feel if they did?
I'm up in the air and right now toying with the idea of throwing some of the shorter songs in as recovery or pre or post class tunes.
Was wondering what others think. Let me know!
I'm looking for input.
What do you think of the music from Glee? Do you listen? Have instructors been using it in classes? How would you feel if they did?
I'm up in the air and right now toying with the idea of throwing some of the shorter songs in as recovery or pre or post class tunes.
Was wondering what others think. Let me know!
Location location location
Do you take group exercise classes?
If you do, where do you tend to stand/sit? In the front of the class? Off to one side? In the back? Do you always try to get the same spot/bike/machine?
When I was taking spin classes I liked to be right in front. I didn't want to look at people's butts. Yet I guess I didn't mind them looking at mine. Now on the rare occasion that I do take a spin class, I stick to the back corner, let the others have the prime seats.
For fitness classes I also used to try and secure a spot with good mirror access. I wanted to be able to watch my form. Now, it depends on the class. In boot camp I tend towards the back corner. I know my form is OK so let the others be in better view of the instructor. In boxing we run around too much to really have spots, but I do like to have a view of the mirror when we're stopped.
Yesterday my boot camp instructor (who I happen to be friends with) told me he wants me to be in the front. Um, OK. He said I was doing well and I should do that in the front, not in the back. So I promised him that next time I take the class I'd be in the front. I'm definitely not shy, so it's not an issue having people watching me, it's just a deviation from the norm. But it's all good and I'll let you know in two weeks how the view from the front was.
Any good weekend plans out there?
A few of my college girls are coming to visit tomorrow. We're kicking the get together off with a fitness activity. Imagine that! We're doing a private boxing class with my friend the boxing instructor. Then at night we're hitting the town and I plan on wearing my sparkly shirt. Woo hoo!
Have a fab weekend! xoxo
If you do, where do you tend to stand/sit? In the front of the class? Off to one side? In the back? Do you always try to get the same spot/bike/machine?
When I was taking spin classes I liked to be right in front. I didn't want to look at people's butts. Yet I guess I didn't mind them looking at mine. Now on the rare occasion that I do take a spin class, I stick to the back corner, let the others have the prime seats.
For fitness classes I also used to try and secure a spot with good mirror access. I wanted to be able to watch my form. Now, it depends on the class. In boot camp I tend towards the back corner. I know my form is OK so let the others be in better view of the instructor. In boxing we run around too much to really have spots, but I do like to have a view of the mirror when we're stopped.
Yesterday my boot camp instructor (who I happen to be friends with) told me he wants me to be in the front. Um, OK. He said I was doing well and I should do that in the front, not in the back. So I promised him that next time I take the class I'd be in the front. I'm definitely not shy, so it's not an issue having people watching me, it's just a deviation from the norm. But it's all good and I'll let you know in two weeks how the view from the front was.
Any good weekend plans out there?
A few of my college girls are coming to visit tomorrow. We're kicking the get together off with a fitness activity. Imagine that! We're doing a private boxing class with my friend the boxing instructor. Then at night we're hitting the town and I plan on wearing my sparkly shirt. Woo hoo!
Have a fab weekend! xoxo
Thursday, September 23, 2010
Ramblings
Still a bit hectic here today, appointments in NYC and CT. But busy is usually good. :)
Some random thoughts...
Gym Clothing
I don't get the really skimpy outfits that people wear. Is it that I'm jealous that they can pull off microscopic shorts? Maybe a little jealous, but even if I could, I wouldn't.
Qorn (not sure of the spelling)
I bought their "chicken" patties and am not digging them...at all.
Peruvian Lillies
The best flower in terms of longevity. My friends wedding on Saturday had them as one of the arrangements on the table, so of course I took that one home. Still going very strong from Saturday, plus a few hours in the car. (FYI, mine are white, and soooo pretty!)
Push ups
I don't get why sometimes they come easy and other times they just don't.
Spinner's Block (like writer's block)
I've been wanting to create a few new rides but when I sit down to do it, it just doesn't happen. Thankfully a few rides have been shared with me and I'm hoping they will inspire me. :)
Lightning
Crazy lightning and storms last night. Unfortunately I had the "pleasure" of driving through them. Not fun. But boy was the lightning pretty (and scary).
I think that's the bulk of my random thoughts for the moment. Enjoy your day!
Some random thoughts...
Gym Clothing
I don't get the really skimpy outfits that people wear. Is it that I'm jealous that they can pull off microscopic shorts? Maybe a little jealous, but even if I could, I wouldn't.
Qorn (not sure of the spelling)
I bought their "chicken" patties and am not digging them...at all.
The best flower in terms of longevity. My friends wedding on Saturday had them as one of the arrangements on the table, so of course I took that one home. Still going very strong from Saturday, plus a few hours in the car. (FYI, mine are white, and soooo pretty!)
Push ups
I don't get why sometimes they come easy and other times they just don't.
Spinner's Block (like writer's block)
I've been wanting to create a few new rides but when I sit down to do it, it just doesn't happen. Thankfully a few rides have been shared with me and I'm hoping they will inspire me. :)
Lightning
Crazy lightning and storms last night. Unfortunately I had the "pleasure" of driving through them. Not fun. But boy was the lightning pretty (and scary).
I think that's the bulk of my random thoughts for the moment. Enjoy your day!
Wednesday, September 22, 2010
Slacker!
Yes, I've been slacking on my posts. But no, I haven't really been slacking in other areas.
The reason I've been bad is because I've just been really busy. The past few days have been crazy, plus I'm still a bit tired from overdoing it last week.
As another blog reminded me, this morning was the High Heel-a-Thon on Regis and Kelly. Unfortunately I was teaching this morning so I missed it. Bummer!
My sister introduced me to this event a few years ago. She's by far one of the biggest Regis and Kelly fans I know. She works, so she records every episode and watched it later in the day. Anyway, one year we were all together at my parent's house when the High Heel A-Thon aired. It was a blast to watch.
I would consider doing it if it weren't for the fact that just thinking about running in high heels gives me shin splints. Ouch!
I know there are a lot of themed races out there which is totally up my alley. I know there's the Princess marathon (or maybe it's a half) at Disney, warrior races in various areas, urban-athalon's, etc.
Have you ever done one of these sort of events?
Aside from Spin Odyssey I haven't done any physical events. And yes, SO has an overall theme of breast cancer awareness, but that's not a real theme. Maybe next year I can wear some sort of fun sparkly pink costume. Now the gears are turning.
Happy Wednesday all!
The reason I've been bad is because I've just been really busy. The past few days have been crazy, plus I'm still a bit tired from overdoing it last week.
As another blog reminded me, this morning was the High Heel-a-Thon on Regis and Kelly. Unfortunately I was teaching this morning so I missed it. Bummer!
My sister introduced me to this event a few years ago. She's by far one of the biggest Regis and Kelly fans I know. She works, so she records every episode and watched it later in the day. Anyway, one year we were all together at my parent's house when the High Heel A-Thon aired. It was a blast to watch.
I would consider doing it if it weren't for the fact that just thinking about running in high heels gives me shin splints. Ouch!
I know there are a lot of themed races out there which is totally up my alley. I know there's the Princess marathon (or maybe it's a half) at Disney, warrior races in various areas, urban-athalon's, etc.
Have you ever done one of these sort of events?
Aside from Spin Odyssey I haven't done any physical events. And yes, SO has an overall theme of breast cancer awareness, but that's not a real theme. Maybe next year I can wear some sort of fun sparkly pink costume. Now the gears are turning.
Happy Wednesday all!
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