High Energy

High energy, high tempo, everything but high hills.  Something changes every minute...terrain, speed and/or resistance.  Then, the last 8 minutes are an all out seated flat to the finish.  Hold cadence and resistance steady for 4 minutes. Get your mind out of it, let GO, relax your shoulders and focus. Breathe.  Last few minutes, increase work effort every minute until you hit your max...you know where it is today.  Let the sweat pour out and, with it, all of the stress you hold onto every day.  Feel it releasing, rolling down and off the back of the bike.  Leave it behind.  You don't need it.  Enjoy.

Lots of re-mixes today....

1.  The Driver/Eleven Federation (Spinning v.13) (warm up)
2.  Hey Boy/The Chemical Brothers
3.  Listen to the Music (DJ Malibu Mix)/The Doobie Brothers
4.  Start the Commotion/The Wiseguys
5.  (Heroes) Just for One Day/David Guetta vs. David Bowie
6.  Express Yourself (Mocean Worker Remix)/Charles Wright & The Watts
7.  Call on Me (Eric Prydz vs. Retarded Funk Remix)/Eric Prydz
8.  (Reach Up for the) Sunrise (Jason Nevins Remix)/Duran Duran
9.  We are Dakota/Tantricistics (Spinning v. 13) (seated flat)
10. In My Heart/Moby (cool down)
11. In a Little While

Comments

Post a Comment

Popular posts from this blog

the "I Can't Wait Until March" playlist

Image
I am a huge U2 fan.  I even met them when I was a teenager.  They walked into the tiny "greasy spoon" diner where I was working, only a few days after I had seen the Joshua Tree tour. I served Bono a bagel with cream cheese, was invited to join them at their table and we had a nice chat.  Over the past few weeks, I have heard increasing buzz about the new album being released during the first week of March.  So, I thought, in honor of that and St. Patrick's day, I'd do an hour ride to just U2 music...in March. I've been going through volumes of music, trying to decide which ones to include. There could be numerous playlists. Problem is, I'm so psyched about it, now I can't wait to ride it.  So, it will be on sometime this week...and again in March with, hopefully, some brand new stuff....until then.... 1.  City of Blinding Lights (2005 Live from Milan) Let's warm it up... 2.  One (Achtung Baby) Getting up and over one big hill, right away.  STC the who
Read more

#17

Image
Let's talk about sex and the Spin room. Did I get your attention? Just about a year ago, there was a Facebook challenge going around among my friends to list 200 things about yourself. They could be random, deep, factual, opinions, whatever you wanted. It was actually a great challenge and I highly recommend it. Very telling, introspective and also amusing to see how the mind works. I offered up some small facts and some deep comments, but it was #17 that got the most attention..from every one who read it. It said: "I know what you are like in the bedroom by the way you ride the bike." Come on, instructors, you know exactly what I mean. And, if you don't, have fun in your next class. It became a hot topic of conversation, among students and instructors, with interesting stories coming out all over the place. I'm not sure exactly what it is, but there is something about sex and the Spin room. I think it's a combination of things: the "obvious
Read more

What's on My Mind

Image
Seriously.  My posts have been pretty serious lately.  A few months ago, I read (and shared on facebook) the following:   Inner Monologue of a Spin Class Student .  It made me laugh, remembering the days of being a student and, now, re-visiting that perspective as an instructor.  So, I was bored (a fleeting feeling that must be grabbed when it arrives) and decided to give it my own twist.  I offer my advance apologies if anyone has already done it, if I offend anyone, or it just sucks. Also I'm not looking for any responses from my students (please).  I'm just looking to lighten it up a bit and hopefully elicit a few hundred smiles.  Welcome 2013.  I hope we'll be friends. Inner Monologue of an Indoor Cycling Instructor  Me: Yup, I'm gonna' kick this class' ass.  I wonder how many bikes will be filled.  Last week's numbers were pretty good.  Why isn't anyone here yet?  Is there something going on with the kids?  Is it camp visiting weekend?  Do I
Read more