Showing posts from August, 2008

Up and (break)Away

This is a "Jen" adaptation of a strength ride profile that I received from Mad Dogg Athletics ( I love strength rides...pushing resistance and testing limits. I think they are great classes for outdoor cyclists who want the workouts to translate to the road. And, they always inspire the age-old argument over whether the women in the room are going to develop huge thighs and butts form their indoor cycling classes. I'm not touching that debate matter how much science is out there, I know there are those of you who are terrified of that type of muscle development. I only offer the advice that your flats and intervals will be so much more efficient (and fun) if you allow yourself to build the strength.

So, now I hear that little voice inside, encouraging me to write a tangent about women and strength and what it really means to be a "strong" woman. But, it's labor day weekend, I'm feeling kind of mellow, and am going to …


From winter, 2008, a back to basics ride. I feel like I'm winding down a really hectic summer, and this class is perfect for that...propelled by strong music and lots of resistance building. Quick profile: 3 loops around-each loop starts with a 1-minute seated flat, followed by three 1-minute standing flats (1 minute seated flats in between each one). Then, we hit the 8-minute hill: 3-minute seated climb (add resistance each minute), three 20 sec. jumps on a hill in 3rd (from a 20 sec. seated climb), and a 3-minute standing climb (HP3) (add resistance each minute)...breakaway for the top and take a recovery seated flat to the next loop. Simple as, just gear and sweat. My students always tell me that this one goes by fast.

1. The Stairs/INXS(warm-up)
2. Touch of My Hand (Bill Hamel Club Mix)/Britney Spears(Stay on a seated flat, really start to push..into a headwind...add resistance every 90 sec., but try to keep cadence steady. Don't fall off the pace.…

Recovery 101

The room where I taught today was unusually hot (HOT)...and this made me think more about recovery. Coincidentally, a few days ago, I received an email newsletter from Mad Dogg Athletics ( on this very topic. I thought the info. was great, so I'm sharing it here. Recover wisely. Your body and spirit will thank you.

"Ten Tools to Speed Recovery

When working hard to lose weight or enhance performance, many of us forget the importance recovery can play in achieving our goals. If you’re a person who loves to exercise frequently and train hard, just remember that too much of a good thing is not, well, a good thing. Your body needs time to repair in order to re-build and grow stronger.
Here are 10 tools to help your mind and body rest, rejuvenate and step up to the next challenge you bring on.

1. Daily Nutrition Habits: What you eat and drink every day determines your athletic potential. If you eat poorly on a daily basis, your athletics potential ceiling will…

Love, Love, Love

This is a true interval ride, the goal of which is to really work with heart rate, taking it on it's own ride. I give a choice of 2 positions...during the the first minute in that position, we raise the heart rate at a comfortable pace (80-85%). During the second minute, it's an all-out push in the same position (92%). Come down for a quick recovery seated flat and do it again. Halfway through the class, I change up the 2 positions. Super-simple, but really effective and a great way for students to test their fitness and to get a chance to choose what they want to ride.

The music started out as a Valentine's Day ride, but I now use it whenever I want to "feel the love." Great energy and effort today...much love!!!

1. In My Heart/Moby (warm-up)
2. Love You More (Radio Edit)/ Armin van Buuren (seated flat...raise HR)
3. Faster Kill Pusycat (Club Mix)/Oakenfold feat Brittany Murphy (intervals begin)
4. Groove is inthe Heart/Deee-Lite
5. Are You Gonna Be My Girl/Jet
6. Craz…

Sweaty is Sexy

"Sweaty is Sexy." A little plaque with this statement rests on the front desk of one of the gyms where I teach classes. It is owned by 2 women, and has a high percentage of women clientele, all of whom work impressively hard. In an "image is everything" environment, it's a great reminder that it's a good thing to sweat. I love to sweat. When I was pregnant, one of the things I missed the most was working up a really good sweat. So, I am often surprised when I meet people who hate it. I work hard not to judge the person who comes into the already over-air conditioned Spinning room and asks for the air to be turned up higher. Maybe it's because I sweat so much during a workout. Yeah, I'm the girl who leaves the puddle under the bike. Sexy? That's your call, but it feels so great. On a physical level, it's so healthy for the body. Among other things, it's a release of toxins, like a quickie internal cleanse. On a mental level, it also feels…

Rock N Roll Road

I'm teaching 2 classes today and need a little motivation on these hot, slow, sunny August days. Riding the Rock N Roll Road tonight and tomorrow. And, no matter how much I don't want to admit it, I just love Kid Rock right now! Enough said....

1. Slow Ride (single version)/Foghat (warm-up)
2. Start Me Up/The Rolling Stones
3. Baba O'Riley/The Who
4. Proud Mary/Creedence Clearwater Revival
5. Born to Run/Bruce Springsteen
6. Are You Gonna Go My Way/Lenny Kravitz
7. I Love Rock 'N Roll/Joan Jett (had to...)
8. Like the Way I Do/Melissa Etheridge
9. Higher/Creed
10. Smells Like Teen Spirit/Nirvana
11. Best of You/Foo Fighters
12. All Summer Long/Kid Rock
13. Girlfriend/Avril Lavigne
14. Every Rose Has Its Thorn/Poison (cool-down)
15. Free Fallin' (Live)/John Mayer
16. Crash Into Me/Dave Matthews Band

New Spaces, Familiar Faces

Those who know me know that one of the gyms where I teach has been undergoing some major transformations, both in ownership and in space. During this time, they have been committed to continuing the indoor cycling program, which has not been easy. I decided to ride it out with them, knowing I'd land back in their place if I was meant to be there. After a week with no space, today was our first ride in a temporary room until things get more settled.

Change always interests and inspires me. Even though it can cause me to pause at first, I am usually one of those who embraces it. Fall is my favorite time of year. Changes keep me fresh, give me new perspective and allow room for growth. I hate being stagnant. I have gone through major upheaval in my life over the past few years (maybe another post), and that is very very different...much harder to uncover the positives. But, I think with the right perspective and lots of digging, they can be unearthed even in really tough situations.