Leave it on the Bike

Ping

2011-01-12T17:34:00.000-05:00

Hello Music fans...

So, I gave in and just started using Ping on iTunes. I will be posting playlists there much more regularly than I write here, but that doesn't mean I will stop rambling or talking profiles. Look for me: jennifer ellwood.

Happy Spinning!!

The Music Gods (and Goddesses)

2011-01-08T09:10:00.000-05:00

Old Bikes, New Year

It's been that kind of New Year...the good kind...fresh new energy, I'm starting a new job at a new studio and the music has been raining down on me. It's funny how that happens. Finding new, inspiring music can be very time consuming, especially when life is as busy as mine. But, once I open the gate and start looking around, it seems to roll my way. So, today's post is just a list...some are songs (new and old) that I've been using in class lately and some I just like, but am not sure if I'll ride to them. I'm hopping off the bike and posting those anyway, because I believe a song might not be something you or I would use in class, but another one on the album might be, or it might just lead into something else...The rest are great (also "Off the Bike") albums that are on personal rotation on my iPod. Oh, and I have to give credit for some of these to fellow bloggers, Facebook friends, real-life friends, and my sister, who just started teaching and is going to be a kick-ass instructor. Ride on.

Amazing (Kaskade Remix) /Seal

Beauty In the World/Macy Gray

Kissed It (feat. Velvet Revolver) /Macy Gray

Crazy Beautiful Life/Ke$ha

Dancing On My Own /Robyn (and check out the remixes)

Dignity/New Politics

Yeah Yeah Yeah/New Politics

Higher (feat. Travie McCoy)/Taio Cruz & Travie McCoy

Everlasting Light/The Black Keys

Tighten Up/The Black Keys

F**kin' Perfect/P!nk

Forget You/Cee Lo Green

Grenade/Bruno Mars

Hey Hey (DF's Attention Vocal Mix)/Dennis Ferrer

Symphonies (feat. Kid Cudi)/Dan Black

Waiting for the End/Linkin Park

Animal/Neon Trees

Broken Strings/James Morrison & Nelly Furtado

Dog Days Are Over/Florence + The Machine

G.R.I.N.D. (Get Ready It's a New Day)/Asher Roth

Good Life /OneRepublic

Just Say Yes/Snow Patrol

Please Don't Go /Mike Posner

Rhythm of Love/Plain White T's

Shine/David Gray

The Sound of Sunshine/Michael Franti & Spearhead

Wonderful /Gary Go

Stare Into the Sun/Graffiti6

The End/Kings of Leon

Little Lion Man/Mumford & Sons (explicit version)

The Cave/Mumford & Sons

Roll Away Your Stone/Mumford & Sons

The High Road/Broken Bells
The Ghost Inside/Broken Bells
The Drums (Mix 1)/Basic J

Albums:

The Black Keys/Brothers (thank you for putting sex(y) back into music)

Mumford & Sons/Sigh No More (thank you for being smart, deep and unique)

G. Love/Lemonade (older, but sooo my groove right now)

Graffiti6/Colours

Kings of Leon/Come Around Sundown

Neon Trees/Habits

Taio Cruz/iTunes Sessions-Acoustic (the man can sing)

Broken Bells/Broken Bells

Ke$ha/Animal + Cannibal ("hello, my name is Jen and I am a Ke$ha fan"
...took me a long time to admit it)

Year-End Blizzard

2010-12-26T20:47:00.001-05:00

As I type, the East Coast is getting slammed by our first winter storm and it's a nasty one. On Long Island, we are experiencing blizzard conditions, high winds and, possibly, 20 inches of snow. The gym just cancelled my morning class and, while I'll miss the Monday Morning energy, I am grateful that I have a warm home in which to wait this one out.

As usual, my end of the year post finds me reflective and, in all honesty, I am ~~glad~~ ELATED to leave 2010 behind. On the surface, it was not the best year for me and it ended much differently than I intended, but I realize where my own growth happened. Much like a steady hill climb in the Spin room, I fought every turn of gear that I was asked to put on instead of just surrendering and believing my legs could handle it. Duh. Any of us who have ridden know that this is when it hurts the most. Yes, but, the beauty is that something always has to give. We either fight it until we are exhausted, get off the bike, or surrender and start believing in ourselves. Personally, I prefer the last option! Finally, my life feels like it is shifting (big time), moving fast and I know that amazing things are blowing in around the corner. I have set big goals in both training and racing, and I am so thrilled to have brand new teaching opportunities to explore. I am excited, looking forward to meeting new students and being a part of their journeys.

I also end this year with an increased awareness in how we are all connected and how we continually inspire each other. Yes, I am an instructor and bring a certain professional knowledge into the room, both through teaching and my other fitness activities. However, I wouldn't be able to do that unless someone encouraged me, showed me a new possibility, or was simply brave enough to allow me to see their vulnerabilities. I sometimes find inspiration by reading a blog post, an article or a book, taking a class with a great instructor, watching a race, or having a conversation that offers me a new perspective. However, it always arrives from simply looking out at the students in the room while I am teaching, watching them discover something about themselves that they may not know existed or they have lost along the way. It's magic.

So, while I have challenged myself, personally, in the coming year, I also challenge you to jump out of the box with me. Leave the limits you have imposed on yourself behind and lock the lid. How often do you say "no" to opportunities and why? How often do you tell yourself, "oh, that couldn't/wouldn't be me?" When my classes are full and we have turned students away (people I know who would take full advantage of a ride), I often say to those who are in the room, "you got a bike today...now use it." It's the same thing with life...take advantage of it, have an adventure! I promise you that you won't regret it and you will absolutely be an inspiration to someone else, someone who changed their life because they saw you do it.

If you've read this far, or simply scrolled down, awesome, because I'm posting 2 playlists. The first one is (kind of) a "holiday/winter" themed ride. The second one is my yearly challenge to ride to iTunes top selling songs of the year. Note...these are not necessarily the best (or my favorite...those would be Mumford & Sons and The Black Keys) songs of the year. This is just something fun to mix it up....

With that, I gladly close the blog book on this year. I wish you readers, students and instructors an amazing 2011. May your journey be full of more great experiences, fun and adventure than you though possible...all because you said "yes."

HOLIDAY 2010

Sunchyme/Dario G. (Warm-Up)
Christmas Baby/G. Love
I Still Haven't Found What I'm Looking For (Rattle & Hum Version)/U2
Hazy Shade of Winter/The Bangles
Snow (Hey Oh)/Red Hot Chili Peppers
Joy to the World/Three Dog Night
Let the Sunshine/Milk & Sugar
Holiday (Faded Ending)/Green Day
Chasing Cars (Exclusive Live Acoustic Version)/Snow Patrol
Vacation/Go-Go's
New Year's Day (Vocal Extended Mix - Ferry Corsten Remix)/U2
Allegretto/Bond
Winter/Joshua Radin (Cool-down)
Song For A Winter's Night/Sarah McLachlan

COUNTDOWN 2010
(taught to intervals)

#16 Baby/Justin Bieber & Ludacris (warm-up)
#15 Billionaire (feat. Bruno Mars)/Travie McCoy
#14 Your Love Is My Drug/Ke$ha
#13 Nothin' On You (feat. Bruno Mars)/B.o.B
#12 I Like It (feat. Pitbull)/Enrique Iglesias
#11 Imma Be/Black Eyed Peas
#10 Not Afraid/Eminem
#8 Tik Tok/Ke$ha
#7 Break Your Heart (feat. Ludacris)/Taio Cruz
#6 OMG (feat. will.i.am)/Usher
#5 Dynamite/Taio Cruz
#4 Airplanes (feat. Hayley Williams of Paramore)/B.o.B
#3 Love the Way You Lie (feat. Rihanna)/Eminem
#2 California Gurls (feat. Snoop Dogg)/Katy Perry
#1 Hey, Soul Sister/Train
#9 Need You Now/Lady Antebellum (cool-down)

It's Time to Burn the Turkey

2010-11-24T19:28:00.000-05:00

Burn it off that is. Well, it's actually everything else that goes with it that we really need to work off, no? No time for guilt. My wish for you is that you get to spend the day wrapped up in love...not much else matters.

I had a blissed-out moment while teaching today. You know the kind. I was partially into my second class in a row, with sweat running off my forearms, the class was in a groove, the music was pumping in perfect rhythm and everything just flowed...easy...effortless. It was clearly an "in the zone" experience, causing a big smile to cross my face, one of those that makes the students wonder what the (bleep) is wrong with me, but that's okay, I like it that way. Today, I am grateful for experiencing that moment, not just the details, but the feeling of it, the way all of life is supposed to feel.

So, in tradition, it's my 90-minute, day after Thanksgiving playlist. Most of the mash-ups can be found here, at Bootie. Enjoy your moments.

1. Unwritten (Johnny Vicious Club Mix)/Natasha Bedingfield
2. Summertime Stylo (DJ Jazzy Jeff & Fresh Prince x Gorillaz)/Mashed by Dave
   Wrangler
3. The Time (Dirty Bit)/The Black Eyed Peas
4. Animal/Neon Trees
5. Straight To... Number One (Duck's Radio Mix)/Touch & Go
6. Tighten Up/The Black Keys
7. Stereo Love/Edward Maya & Vika Jigulina
8. Love Butterfly (Lady Gaga vs. Crazy Town)/ Mashed by DAW-GUN
9. Letting Go (Dutty Love) [feat. Nicki Minaj]/Sean Kingston
10.Tell Me Baby (Rhythm Scholar Club Mix)/Red Hot Chili Peppers
11. Where The Streets Can't Handle Me (Flo Rida ft. David Guetta vs. U2) /Mashed
   by DJs From Mars
12. Just Say Yes/Snow Patrol
13. Raise Your Glass/P!nk
14. Celeshake (Ying Yang Twins feat. Pitbull vs. Kool & the Gang)
15. Little Lion Man/Mumford & Sons
16. Love The Way You Lie in Paradise City (Eminem ft. Rihanna vs. Guns N'
   Roses)/Mashed by DJs From Mars
17. American Pie/Don Maclean

18. Peaceful Easy Feeling/The Eagles
19. Love, Peace and Freedom / Sita Ram/David Newman

p.s. It's a really long profile to write out. I'll say, briefly, that I am teaching #3, 14 and 16 as stand-alone climbs, #6-8 is a 3-part climb, and #10-11 are 3 rolling hills (my term for short hills, with short sections and short flats in-between them). Everything else is varied flats, including some steady. #12 is definitely recovery, at the hour mark. #17 is all flat, building to the finish line.

Buzz

2010-10-23T10:00:00.002-04:00

Okay, so I'll admit that there is a small piece of me that hates fitness trends. As in other areas of my life, I kind of stay on the outskirts and observe before I jump headfirst on to the newest "bandwagon." I guess I'm a minimalist, but I just can't see myself swinging from straps in the ceiling...at least not in the Spin room. I also have a hard time imagining interrupting the flow of a ride, to which I am so addicted, to pink up tiny pink hand weights and do some upper-body work. My intention, here, is not to stir up this debate and I fully understand the reasons these things are done. I just can't shake that little voice inside that keeps saying, "Just get on the bike and RIDE, already."

Then again, if it wasn't for jumping into this trend called "Spinning®," taking my first class sometime in 1996 (and, more importantly, giving it a second chance), I would not be writing this right now. I would not have had the opportunity to watch myself and student after student grow in body, mind and spirit, just by hopping on a stationary bike and taking a class with that "crazy/scary girl with the bandanna" (that would be me). Some people mistake (in a good way) my smile while they are struggling as a sick joy I get from people's pain. It is quite the opposite. I don't enjoy seeing someone suffer. What I enjoy is that I know I am about to witness them break through a personal barrier and learn something brand new about themselves. It is a beautiful thing. Seriously.

So, when the Real Ryder® (moving) bikes started rolling into the area, I kind of held back and waited to see where the trend was headed. It would take some effort for me to get to a class and I was happy in my own comfort zone. Yes, I said it. Those of you who know me know I speak and write often about comfort zones and the importance of pushing beyond them. We, instructors, also get stuck in our little boxes and sometimes need a little help for those edges to be blurred. But, it was inevitable...Real Ryders® came to me. A studio is going to open in the same building as a (mostly) personal training gym where I have been teaching for years, barely holding on to a skeletal schedule. The owners took my class and I was soon offered a spot on their schedule.

I figured I'd better get my butt on one of these bikes if I was going to teach on them, so I took a class. Admittedly, I was worried. I really, really, really did not want to suck at it and be frustrated. I had heard strong students say how hard they are. I knew I needed to take off my Spinning® "hat" and just be open to the experience. While it was slightly awkward at first, I was hooked within a few minutes. My instructor brain shifted into high gear, and I thought about all of the fun and challenging things I'd be able to add into a ride.

As with all new things, the studio, Hot Ryde, has created quite a buzz in the neighborhood. We were trained on the bikes this week and it's hard to wait to teach while the studio is completed. It feels great to have some new energy coming in and to have expanded my own boundaries a little bit more. Now I just can't wait to share it.

Today's ride is another example of my leaving a comfort zone behind. It's not the type of ride I usually teach and I can't take credit for it, but I'm going to post it anyway. Another instructor shared it with me during a drought in my creativity. We don't teach exactly the same, so, while we share music, it's the rare profile that crosses over. But, he was raving about this one and I was looking to change it up, so I gave it a shot. Admittedly, it works really well and it's sooo simple. It is my philosophy that you really don't need all the gimmicks in the room to have an effective class. Almost everyone has a love/hate relationship with it, especially while they are riding it. However, they also feel really accomplished when it is over. For many students, it will challenge them mentally more than anything else, and good coaching on the part of the instructor is key, otherwise, you're gonna' lose them....

"Crazy 8's"

1. Warm it up

2. 8 minute seated flat: 4 minutes to hold a nice strong pace (however you want to cue it). I usually use RPE and tell them to pick a number around 8/8.5. Then, 4 minutes to push the seated flat, taking the tempo up, taking the gear up, whatever it takes to get their work effort to the next level. They don't slow down, they hold this new tempo for the entire second 4 minutes.

3. 8 minute hill climb: Any position...today is about work effort. Same drill as the flat: 4 minutes to hold, 4 minutes to push, position changes as much as desired.

4. Do the above #2 and #3 2 more times, for a total of 3 flats and 3 hills. Finish line is at the top of the 3rd climb.

All of the core songs are also "about" 8 minutes long:

1. Wonderful (Dave Audé's Nu Romantic Mixshow)/Annie Lennox (warm-up)

2. The Drums (Mix 1)/Basic J

3. Hold On (BT Mix)/Sarah McLachlan

4. I'll Go Crazy If I Don't Go Crazy Tonight (Dirty South Full Mix)/U2

5. Halo (Dave Audé Club Remix)/Beyoncé

6. Beautiful Day (Quincey & Sonance Mix)/U2

7. Love Generation (Featuring Gary Pine)/Bob Sinclar & Gary Pine

8. Lullaby/Shawn Mullins

9. Wash Away (Reprise)/Joe Purdy

Dani California

2010-10-11T14:33:00.000-04:00

I often get asked if I start planning my rides with the music or the profile first. Honestly, it's a bit of a split, but heavily weighted on the side of the profile. I really think about what and how the students have ridden lately and where our training needs to go. Only one facility where I teach requires me to do a certain type of "training" each class. Everywhere else, it's all by my planning. However, I do like to keep us on some sort of a program, even if it's loosely designed, and I keep track of every class I've taught.

Not today. Today's ride started with the music, and it was a collaboration. I wish I could take 100% credit, because it works so well. We did not use exactly the same songs or profile, and each of us brings our own personality to the ride. I would hope the same holds true for those who borrow ideas from this blog. It's great if you want to use the exact ride I put out there, but I think it's even better if you get an idea and then turn it into your own.

So, we are riding to just 3 bands: The Red Hot Chili Peppers, U2, and the Rolling Stones. They come in blocks, and this creates a nice flow, same type of sounds and rhythms, that change before it gets boring. I love this one and plan to try it with other groups that work well together. It's obviously heavy on the rock and roll, which lends itself to using resistance and really getting down and dirty, into the legs to do the work.

1. Soul To Squeeze/The Red Hot Chili Peppers (warm-up)

Get ready...

2. Cabron/Red Hot Chili Peppers

Seated flat road. Every 30 seconds, push the pace, hold for 30 and then drop back for 30. Repeat through end of song. We should be more than warmed up, HR is up and those little drops of sweat are forming on our forearms...

3. Dani California/Red Hot Chili Peppers

First hill, out of the saddle, into a standing climb. Breakaway at the chorus (3x), add a gear when each breakaway is over, then hold steady to the top. Now we're breathing, now our bodies have gotten the message that we are here to work.

4. Snow (Hey Oh)/Red Hot Chili Peppers

Seated flat. Set the gear at a good strong flat road pace (80%), then leave it alone. This song is 5:35 minutes and each minute we are going to increase our cadence until the last minute is an all out breakaway. Anyone can "sprint" for .30 seconds, but can we hoooold on??

5. Tell Me Baby (Rhythm Scholar Club Mix)/Red Hot Chili Peppers

2.5 minutes in a seated climb, adding 1 gear at .90 seconds. Then, we start some switchbacks: 15 seconds in the seated climb and a 45 second surge out of the saddle, picking up the pace. We do this 4 times.

6. Magnificent (Dave Aude' Club Remix)/U2

Same drill as above, except it's all done on a flat road. 2.5 minute seated flat (1 gear). Then, 15 sec. seated flat followed by 45 second standing flat run or breakaway in the seat (4x). Finish with about 60 seconds on the flat road.

7. Angel of Harlem/U2

Seated climb, 3 gears (after the hill starts), keeping pace steady. Gear #1 takes us out of our comfort zone. Gear #2 leaves the comfort zone way behind. Gear #3 makes us want to come out of the saddle. Now.

8. Walk On/U2

Continuing the longest hill of the day...add a turn of resistance and come up to a standing climb, adding 2 gears, approx. 1 each minute. Then, when there are 2.5 minutes to go, we pick up the pace and hold that new pace until the top of the hill. Gear does not change, we don't slow down.

9. Honky Tonk Women/The Rolling Stones

Seated flat. 3 minutes. Nothing changes.

10. (I Can't Get No) Satisfaction/The Rolling Stones

Seated flat with 20 second breakaways, 10 seconds off, you'll do about 7 or 8 total.

11. Gimme Shelter/The Rolling Stones

Final hill, push to the finish line. I let the class choose what climbing position(s) they want. We will add 3 gears here, approx. 1 a minute, without slowing down.

12. Paint It Black/The Rolling Stones

Now, all the gear is on and we are going to race it to the top. Very simple, pick up the pace a little bit every .60 seconds (2x for this song), in your climbing position, without reducing the resistance, until legs are screaming. Finish line is at the top of this hill.

13. Tear/Red Hot Chili Peppers (cool-down)

Balance. The 9/22/10 playlist.

2010-09-22T15:47:00.000-04:00

So, this go-to ride is archived here sometime back in 2008, but I had a request for the playlist from today, so I'm posting it again. The playlist is slightly different, the profile is slightly different, I am slightly different. Everything grows and changes, as is evidenced by the trees changing colors, the leaves floating to the ground and the fact that I can make eye contact with my oldest son without looking down. Today is the equinox, a time of perfect balance, day and night, dark and light. I've been super busy and have only had a glimpse of where my balance is today....time to check-in, assess, and, yes, grow. p.s. As it has been lately, there are some mash-ups that made their way into this playlist. If you want them directly, drop me an email.

Roller Coaster Ride Playlist:
1. I Feel the Way Love Goes/Mash-up
2. Everybody Got Their Something/Nikka Costa
3. Disturbia/Rihanna
4. Do It!/Von Iva
5. So Fine in the Sun/Mash-up of Weezer (Island in the Sun) and Mary J. Blige (Just Fine)
6. Beethoven's Fifth Gold Digger/Mash-up of Kanye West (Gold Digger) and Beethoven
7. Until it Talks/Mash Up of Coldplay and Metallica
8. Love Revolution/Lenny Kravitz
9. Shook Me all Night Long Freak On/Mash-up of AC/DC
10. Relax (New York Mix Version)/Frankie Goes to Hollywood
11. Watch the Tapes/LCD Soundsystem
12. Round & Round/Bodyrockers
13. Little Wonders/Rob Thomas
14. Naked As We Came/Iron & Wine

Profile:
There are 10 hills on this road, 3 sets of 3 and 1 to the finish line. The sets are broken up by 5 minute flats.

After a 5 minute warm-up we start the first set of 3 rollers:
Hill # 1. 30 second seated climb, add 1 gear to a 1 minute standing climb. Then, at the top, reduce the gear and transition to a standing flat for 30 seconds (I give a seated flat breakaway as an option here).
Settle in to a comfortable seated flat for 1 minute.
Hill # 2. Same as above, but everything is double in time: 1 minute seated climb (add a gear 1/2 way through), 2 minute standing climb (add a gear at 1 minute) and a 1 minute standing/seated flat.
Settle into a comfortable seated flat for 1 minute.
Hill #3. Same as hill #1 (back to a short one)

5 minutes on a flat road:
1 Minute seated flat, reduce HR
3 minutes of flat road work...I vary this. Sometimes it's endurance, sometimes we push the pace, sometimes "sprints." Either way, it's 85-90% MHR.
1 Minute seated flat, reduce HR

Hills #4-6: Same drill as the first 3 hills.

Flat #2, same as above.

Hills #7-9: Same as the other 2 sets of hills. I usually challenge the class a bit more here, having them pick up the pace at times, etc.

Depending on length of music, I usually end up with a flat road here before hill #10, whatever moves me is how I teach it.

Hill #10, to the finish line: on this playlist, it's the last song. I let the class choose position, we add 1 gear at the 1 minute mark and pick up the pace every minute thereafter. Sometimes I teach it adding gear every minute. Man, guess I'm moody in the Spin room, sometimes, too!

Enjoy! And for more personal ramblings and running, don't forget to visit my other blog: Running 40 for 40.

It's All About Me

2010-08-22T13:37:00.000-04:00

I was looking for inspiration for a ride a few weeks ago, and wasn't really sure where to find it. I pretty much teach classes that I like, but I design them to give students variety and balance in their workouts. I always "like" my own classes, but they are not always exactly what I would choose to ride. So, I sat down with myself and asked the question, "Jen, if you walked into a Spin room today, what would be your ideal, perfect ride?" I really wasn't concerned about the music. Let's just assume that the music is good, that's a given. But, what kind of road would I like? Where do I want to be challenged? A few points came to mind. I'd want to ride some strong flats, incorporating stretches of road that I'd have to hold until my legs were screaming. But, I'd also want challenging intervals that would leave me begging for them to be over. I'd want some up-tempo climbing and, of course, at least one big steady hill with gear to sink my teeth into. From this, was born today's ride, that has been called "sick" (in a good way) and the most challenging class I have taught to date.

Of course I love it. It's MY ride, after all. It's the kind of ride that takes me out of my comfort zone and challenges me physically, the kind that makes me want to be in the class and not coaching and cueing through it. If I had mirrors in the rooms, where I could still see the class, I may have jumped on a bike and become one of the crowd. It made me think of how we end up teaching (mostly) because we love to do whatever it is we choose to teach. We were all students at one point. The only problem is that the more we teach, the less time we have just sit back and take a class. I think it is essential to carve out time to do this, but it is often a challenge. I rarely get time to take a class anymore but, when I do, it reminds me of why I love this workout. I get blissed out, closing my eyes and getting so lost in the rhythm of the ride, with no where else to focus except on me.

I still get this often when I run and, with my 40th birthday fast approaching, have birthed a baby sister blog to "Leave it on the Bike" called "Running 40 for 40," leaving this space just for spin, rides, music, profiles and all the fun that comes with it.

And, that's the most important point: HAVE FUN. Smile and remember the joy that brought you to the room or the road to begin with. Make it all about you.

*Coming Soon: My experiences with Real Ryder bikes*

-Just a Ride/Jem
-The Drums (Mix 1)/Basic J
-Dont Stop 'Till You Work It (Radio Mix)/Michael Jackson/Missy Elliot (mashup)
-Sho Nuff/Fatboy Slim
-Blah Blah Blah Chillin Romance/Ke$ha/Lady Gaga/Wale (mashup)
-Hit and Drop on all the Single Ladies/Rihanna/Ray Charles/Snoop Dogg/Beyoncé
(mashup)
-You shook me all night long/AC/DC
1. Warm-up for 4-6 minutes
2. First set of intervals: on a seated flat, push for 20 seconds and then "recover" for 10. I coach the push with cadence, resistance or both. We do this 12 times, taking up the next 6 minutes. Whimpering begins around 7 or 8 in!
3. The next 6 minutes is a seated flat. Hold 3 minutes at a comfortable steady pace, then pick up the cadence and HOLD on for the second 3 minutes, no slowing down, make the commitment. Anyone can sprint for 20 seconds....can you hold the new tempo???
4. First hill section. Turn up the resistance, take any climbing position you want and, after 30 seconds to adjust, we are doing the same intervals (20/10) that we did in #2, but on a HILL. Yes, 12 times, changing climb position as much as you want, but I always encourage you to work your weaknesses. This takes up the next 6 minutes.
5. Repeat #3...now I'm laughing.

-How You Like Me Now (Single Edit)/Heavy
-Run This Town / Posthumus Zone (Medley)/Jay-Z, Rihanna & E.S. Posthumus
The above 2 songs are the only steady climb of the day. First half is in the saddle, second half is out. We add 3 gears in the seat and 2 out to the top. Dig in.

-Telephone (Alphabeat Extended Remix) 6:41 Lady GaGa and Beyoncé
-Under Pressure (w/Queen)/David Bowie
-Until it talks/Coldplay/Metallica (mashup)
-A Little Less Sympathy/Rolling Stones/Elvis (mashup)
First time through this ride, the class doesn't know it, but we have turned around after the big, steady climb and are heading home, back through everything they did to get to that hill in reverse order:
1. 6-minute seated flat (3 to hold/3 to push)
2. 12 intervals (20/10) while climbing
3. Another 6-minute seated flat (3/3)
4. 12 seated flat intervals (20/10) to the finish line

-Hold You (Hold Yuh)/Gyptian
-Collide (Acoustic Version) /Howie Day
Cool-down, catch your breath, wipe the tears and sweat and take a minute to acknowledge what you just did.

(note: if you do a web search for the mashups, you will find most of them.)

Let It Go

2010-07-24T13:58:00.010-04:00

The other day, I was struggling with letting go of a major goal. I was signed up and in heavy training for a 6-day ultra-marathon in Colorado next month. For many reasons, this is not going to happen, and I needed to accept it. Ever since I watched Julie Moss' epic performance in the 1982 Hawaii Ironman, I have been intrigued by human endurance. Ever since the Eco-Challenge debuted on the Discovery Channel in 1996, I have been curious about adventure racing. Over the past 2 years, various factors in my life have come together, including my children getting older, that have made doing a really cool event a possibility. Unfortunately, it ended up feeling very much like the cliché of the carrot being dangled out in front of me. Oh, I can see it, but I just can't seem to get there. As I've posted in the past, I know that I create my reality and there are things in place in my life, whether thoughts or otherwise, that are preventing me from achieving this goal. Regardless of the reason, I have to accept that it's not happening in 2010 the way I had hoped. So now what do I do?

That day, I read the following quote by the environmental activist Julia Butterfly Hill:

"As I started to picture the trees in the storm, the answer began to dawn on me. The trees in the storm don’t try to stand up straight and tall and erect. They allow themselves to bend and be blown with the wind. They understand the power of letting go. Those trees and those branches that try too hard to stand up strong and straight are the ones that break. Now is not the time for you to be strong, Julia, or you, too, will break."

Yup, a theme familiar to me, but reading it on this day, it just resonated a little bit more. I fought in every way possible to get to the start line of this race. Even with all of the miles, sweat, tears, climbing a huge learning curve, abandoning fears, and some begging, at the end of the day, it is still not going to happen this year. I needed to bend and let the dream go for now, or I would end up feeling broken, defeated, resentful and angry, all such low vibrations. I know that staying in that place only means I'm going to attract more of the same. And, if my life ever needed a change, it's right now.

I often coach students to "let go," to not waste energy with the mental battles, on or off the bike. In reality, 80% of the time that I give a class a reminder about form, such as dropping the shoulders or relaxing the upper body, I am really just talking to myself out loud. I guess the same goes for the "let it go" part....we teach what we need to learn.

Last month, I picked up another class and I took music requests the week before it started. Today's playlist is the "All-Request Hour." I let go of the music. I gave them a skeleton profile, but I really surrendered the ride over to the class...work effort is totally dependent on them. It does not get much more simple than this, but it works.

After all, it's summer, it's HOT on Long Island, it's time to just float along on the waves, it's time to just let it go...

-Better Together (2010)/Jack Johnson and Paula Fuga:

Warm Up

-Billionaire (feat. Bruno Mars)/Travie McCoy:

Pick up the warm-up flat road pace for 60 seconds and then climb for 2.5 minutes out of the saddle, adding 1 gear before the top.

The rest of the ride is really an "out and back." For the next three songs, alternate between 2 minute flats and 4 minute hills (there will be 3 of each). On the first minute of the flat, the class holds a steady pace (80%-85%). For the second minute, take it up a notch, either with cadence, gear or both. Same goes for the hills, choice of position does not matter, in or out of the saddle. First 2 minutes are at a comfortable climb, second 2 are the push. It's all about the work effort.

-I'll Go Crazy if I Don't Go Crazy Tonight (Redanka's Kick the Darkness Vocal Version)/U2

-OMG/Usher

-Telephone (Alphabet Extended Remix)/Lady GaGa & Beyonce

-Superman Tonight/Bon Jovi:

Turnaround, seated flat, riding endurance for the whole song...if recovery is needed, here it is.

Next 3 songs are the same as the first section, but start with a 4-minute hill, alternating with the 2-minute flats. This time, there is one extra hill at the end.

-Magnificent (Dave Aude Club Remix)/U2

-California Gurls (feat. Snoop Dog)/Katy Perry (needed to get this one out of my system)

-Halo (Dave Aude Club Remix)/Beyonce

-Radio Tik Tok (DJ from Mars Bootleg mash-up):

Final flat road push to the line, gets stronger/faster every 60 seconds.

-Turn Your Love/Jack Johnson:

cool down/stretch

The Comfort Energy Zone™

2010-04-01T11:00:00.003-04:00

This post has been sitting in the "draft" pile since February 15th. I ask myself why I haven't clicked the "publish" button. I knew it was hanging out there in cyber-land, but it just felt incomplete. I planned to add a ride profile and playlist to the end, something meaty to sink your teeth into...something to move students beyond their comfort zones. However, it was not until I just re-read the post that I realized, in this case, the music, profile and road do not matter. How can I choose which ride will push someone to a new awareness, to a new level? I can't. For some, it's that crazy hill climb that I teach. For others, it's an endurance ride: "How many minutes on a seated flat? OMG..I will need therapy after that" (yes, I really heard that once). So, there's no ride to be posted, because it can be any ride on any day.

My own comfort zones have also been under challenge over the past few months, more so than I was aware of until now. In re-reading what I wrote, my beginning sentences have a tone that sounds like a longing for that "place." My fiancé moved in with us (and the simple fact that I can even type that word, let alone actually be considering being re-married is so far out of my comfort zone that I question my sanity sometimes). I had a birthday, my last one in my 30s (no explanation necessary). I started teaching at a new studio. I am doing my first trail running race this weekend (which will be a separate post). And, I have been trying to navigate getting a business off the ground (my learning curve, here, is huge). I set up a starter website, and hitting the "publish" button was almost terrifying. Even more so than doing this little blog, it felt like a birthday, like I am really putting myself out there, in a very naked way. However, at the end of every day, all of this is really, really good, great even. When I look behind me at all of the little choices I have made, I have created amazing things for myself and if I had let the doubt creep in and stayed curled up in my "mountains of pillows," none of this would be happening.

When I was working on my website, I sent a request out to a few people to write a little testimonial about what they have learned from taking my classes or working with me. One woman, who, a few years ago, was bedridden and heavily medicated due to illness, found the Spin room and it became a component in her recovery. She wrote her testimonial to me from an airplane, en route to Costa Rica to go surfing. In her words, "something I never imagined doing." This is what inspires me. Period.

My original post:

I know what a comfort zone feels like. I have mine. It is soft, safe, sound, with no surprises lurking around the corner. In fact, there are no corners, just rounded edges, like mountains of pillows. It is reliable, never changes and never catches me off guard. Everything there just flows, in a very unchallenging, complacent way. It has it's place in my life and, I will argue, it's a necessary and healthy place.

Now, put yourself in the Spin room with good energy, your favorite instructor, great music, on the bike you love, the ideal spot in the room, the perfect temperature, in your strongest position, riding with the resistance and cadence you use in every other ride. You can be there and BE without feeling any discomfort at all. You know this place very well...you are here often, at least 3 or 4 times a week. Then, out of nowhere, just when you are settled in, that instructor challenges you to get out of your comfort zone, to turn the resistance knob just a little more to the right than you usually do, or to take your weakest position. You love to climb out of the saddle, but she's coaching a seated flat for the next 15 minutes. Not only that, but now she is challenging you to keep your flat road cadence while adding more resistance. What? Now there's a headwind? This sucks. You know you can fake it, it's your ride, after all. And, as your hand moves from the bars to that taunting little knob, you have that choice. You have the same choice we face many times a day: Do you take the challenge, or do you stay in your comfort zone? It's up to you. The instructor wants to see you grow and get stronger, but she knows you have to want the same thing. Maybe today is not your day. Maybe you are just not up to feeling the burn in your quads. Maybe the comfort zone is where you need to be...today. That's all okay, but how often do you decide not to take the challenge, whether it be in the spin room or in your life? Guess what? It's supposed to suck. Change can cause discomfort. We are creatures of habit, after all. But, I firmly believe, as the cliché says, that change is good for the soul (and good for your body as well). It's during the times when we choose to change that we have a growth spurt. Where are you staying in your comfort zones and why? Why aren't you taking the leap of faith?

#17

2010-01-20T17:31:00.009-05:00

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 everyone 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" seat position, the darkness, the close sweaty bodies, the relaxation that occurs, the endorphins, the positions, the noises people make, the thumping music....you get the idea. I have always found there to be a fascinating duality between it being a "group fitness" class and an individual journey. I continually observe students embracing their own journeys, moving beyond their limits and, literally, letting go. A while ago, I read a study (and I cannot find the reference, even though I had it clipped out and carried it around with me for a while...Google it...you might be amused by what shows up) in a fitness magazine which found that women were more aroused while watching porn after a Spin class than those who just watched the porn without Spinning. Hilarious, I know, but what's really telling is that someone was even compelled to do the study.

Whatever happens, I think it's a factor that brings people back into the room. Every once in a while, I do a ride in which the music is just sexy...sexy artists, sexy songs, sexy hills. Just how far you can take it depends on your audience. I am not as blatant as a male instructor/friend of mine who once titled an entire ride "The Big O," and has no problem playing Madonna's "Erotica" or "Justify My Love" or various other songs...I'm a little more subtle, but it can be just the thing to heat up the room when you want to.

There's tons of music to play with, but I've listed some of my favorites, not a ride, just some ideas. Oh, and if you have any of those good stories, I'd love for you to share....I'll share mine, if you share yours.

xoxoxo

-A Little Bit More/Jamie Lidell

-Give it To Me Twice More (Mash-up of the 2 below and more)

-Gimme More/Britney Spears

-Give it To Me/Madonna

-You Shook Me all Night Long/ACDC

-Sexy Chick (feat. Akon)/David Guetta

-Faster Kill Pussycat (club mix)/Oakenfold featuring Brittany Murphy (yes, that Brittany Murphy)

-Let's Get Loud (Pablo Flores Remix)/Jennifer Lopez

-Nasty Girl/Nitty

-Come on Get Higher/Matt Nathanson

-Laid/James

-Relax (NY Mix Version)/Frankie Goes to Hollywood

-Do Ya Think I'm Sexy (Ralph's Retro-Disco Vox)/Rod Stewart

-Sexy Back/Justin Timberlake

-Do Ya Think Deceptiback/Mash-Up of the 2 above by dj Lobsterdust

-Can I Creep Like That?/Mash-Up by dj Lobsterdust

-Everybody Do It Again/Mash-Up by dj Lobsterdust

-Booty Pressure/Mash-Up by dj Lobsterdust

-any version of Wild Thing/Tone Loc (Mashed-up)

-various Rolling Stones and Doors

Full Circle Run

2009-12-01T09:50:00.001-05:00

I live in suburbia, just outside of NYC, in a waterfront town that is a great place to raise children. I have lived here long enough to have watched the kids grow from our play-group days to being ready for "the talk." I have also seen many women take the journey from working professionals to bleary-eyed new moms, trying to lose baby fat, to finding themselves once again.

Every Thanksgiving, our town (like many others) puts together a Turkey Trot run. Ours is a challenging 5 miles that draws both the fastest runners around and families who want to spend time together in a healthy way. This year, my almost 11-year old asked to run it for the first time. While he's going to run the actual race with his dad, I have had the pleasure of doing his first "training" runs with him.

A few weeks ago, we ended up running together in our old neighborhood, where we lived until he was 18 months old. As we started, I remembered that I used to run this exact loop with him as an infant, pushing him in the purple baby jogger, singing nursery rhymes to keep him occupied and happy. 10 years later, I find him running stride for stride with me at about a 9-minute mile pace, covering that same ground. I can almost fit into his sneakers. This just doesn't seem possible and, yet, it does. Running along, crunching through fallen fall leaves, I thought about who we both were at that time. Me, a somewhat "lost" new mother, not knowing anyone in town, whose 3.5 mile loop was a saving grace in an otherwise baby-led day. Him, just a little guy, content to bounce along, listening to Mom, as she pushed forward. Sweet simplicity.

Fast-forward all these years, and I have just completed my first marathon and he has just completed his first race of any kind. I set a PR at that Turkey Trot and he ran it faster than his goal. I watched him running to the finishing line next to his dad, looking like identical twins. I saw him, after he finished, holding his medal, looking down at it. I wondered what he was thinking. Now, he says he's proud of himself and looking forward to the next challenge.

That baby jogger saw many more miles in a new neighborhood, with his little brother tucked carefully inside. Even though he's now 6, it's been years since he fit, and it's rusty and filthy from being outside, it's still on my deck. Long-ago, I read an article about runners being attached to old sneakers, because of the memories and miles and the physical endorphin high associated with them. I guess the same is true for my jogger. Whatever the reason, I know I need to let it go, and it finally feels like the right time.

With much gratitude for all the blessings I have...my children and all those I love topping that list, I wish everyone a Happy (belated) Thanksgiving. The playlist below is from my annual "Burn Off the Turkey Ride" on the day after Thanksgiving. It's inspired by both the old and the new...family, friends, and experiences. It grew to 2 hours this year and I am also so incredibly thankful to all of my students who continue to support me and my classes, week after week, year after year...

1. Sweet Surrender (DJ Tiesto Mix)/Sarah McLachlan

2. Apologize (Workout Remix)/Power Music Workout

3. Krazy Day N Nite/Mash-up of Pitbull, Lil John, Kid Cudi & Crookers

4. Walk On/U2

5. Machine Gun Shelter/Mash-Up of Commodores & Rolling Stones

6. Chasing Cars/Snow Patrol

7. Here Comes the Lovestepper/Mash-up of Lady GaGa & Ina Kamoze

8. Bad Romance/Lady GaGa

9. Say Hey (I Love You)/Michael Franti & Spearhead

10. Wizards In Winter (Instrumental)/Trans-Siberian Orchestra

11. Maggie Mae (Edit Version)/Rod Stewart

12. Save Esteem/Mash-Up

13. Eminence Front/The Who

14. Legs (Dance Mix)/ZZ Top

15. Sexy Chick (feat. Akon)/David Guetta

16. Better in Time (Reggae Mix)/Mash-up with Leona Lewis

17. I Can See for Miles (The Who-GHP Brighton Breaks Mix)/The Who

18. Feeling For Luxurious Love/Mash-Up of Black Eyed Peas/Gwen Stefani/Jason Hates Jazz

19. Joy To the World/Three Dog Night

20. Everlink/Mash-Up

21. Falling Stars (Canis & De Santos Mix)/Pulso Da Vida

22. Sympathy For the Devil (Full Phatt Remix)/The Rolling Stones

23. One Thing/Finger Eleven

24. Step To Silence (DJ Matt Hite Mashup)

25. Country Roads (Extended)/Fcdeejay vs. Destino featuring The Vain Boy

26. Who Says/John Mayer

27. Peaceful Easy Feeling/The Eagles

28. Maps (Live)/Yeah Yeah Yeahs

"Suddenly I See"

2009-11-16T11:58:00.010-05:00

There seems to be a movement going on around me. I wonder if it's because bucket lists have become so popular and, as we are reaching a "certain age," we are channelling the energy of midlife (gasp) into positive things. Whatever the reason, the movement involves people being inspired to take on challenges and to move beyond comfort zones. Many people I know (especially women) are signing up for races and taking on sports and distances that once seemed impossible. We (and I purposely include myself in this collective) are refusing to be defined as "one thing." We are refusing to be unathletic, uncoordinated, weak, slow, fat, skinny, not good enough, not a runner, not a cyclist, just a suburban mom, and all the other labels that have attached themselves to us over time. And, yes, I have heard all of the above and more. For some, who have lived their lives boxed in and limited by these definitions, the break-out can be challenging and sometimes terrifying.

Some of these limiting beliefs have been taught to us at an early age, either by family or peers, and some are those that we put upon ourselves. I don't think they exist independently. Rather, they overlap and are shaped by each other until we believe them to be true. Then, before we know it, we are living our lives within these definitions or boxes that we have created. Some of us have no problem just opening the lid and climbing out, with or without a little help. For others, it takes work to erase the lines and blur the edges until we can see other possibilities. Some of them have a stronger hold than others. I do believe, however, that we have the power to crush, burn and bury them once and for all. Where do you limit yourself? What are your boxes?

When I was a new instructor, another experienced instructor told me to never let the class "choose" for themselves a section of the ride. This is the belief that, without giving them the exact road, they would not take the challenge and would not work hard. As I have grown into the teacher I am now, I realize just how false this is, and it has now become one of my favorite things to do. At times, I coach students to climb the hill how they want to climb it, to take control of the flat and do it for no one else but themselves. I still motivate and encourage through this part, but they have to do the work. And, when I really think about it, it's not that different than any other part of Spinning class. I am not changing the resistance on the bikes and I am not turning anyone's pedals for them. If you really want to benefit from coming day after day and spinning your wheels, you have to do the work. You have to decide where your limitations are (if any) and then push through them, erase the boxes, jump off the plateau. Leave them on the bike when you leave the room. Or, even better, visualize them being crushed by your wheels. They do not serve you.

In this spirit, this ride is part endurance and part strength, with 2 nice climbs. At the top of each hill, I give each student the choice of how to climb it...how to finish it...how to reach the top.

Monday Morning Climbs

1.T&F Moltosugo Remix (Let the Sunshine In)/Milk & Sugar (warm-up)

2. Listen to the Music (DJ Malibu Mix)/The Doobie Brothers

3. Suddenly I See/KT Tunstall

The above 2 songs are both ridden as flat road. I keep it in the saddle, adding in breakaways or a touch of resistance to make it tougher. Sometimes, come up out of the saddle on standing flats, especially for the chorus on song #2.

4. Place Your Hands/Reef

Hill #1 begins in the saddle with lots of good gear. Take up the resistance every 60 seconds and push the last 30.

5. Shut Up and Give Me Some Pie/Mash-up of Warrent's "Cherry Pie" and the Ting Ting's "Shut Up" by DJ Lobsterdust.

Continuing up hill #1. You're climbing in the saddle and powering up to a standing climb at 15 second intervals (both in the saddle and out).

6. Eminence Front/The Who

Here's the choice...you have 5.5 minutes to get to the top...you choose how to get there. All I ask is that you increase the resistance and make it tougher every 60 seconds. You should be wishing for the flat when this is over.

7. Fire in a Bottle/Mash-up of the Police's "Message in a Bottle."

Hit the saddle, if you are not already there, drop resistance, find the breath you lost on that climb, and let your heart rate recover. You only have 2:40 here and I want to see how quickly you can turn it back up and take hill #2.

8. Step to Silence/Mashup by DJ Matt Hite

2 rollers here...1 minute seated climb, add resistance and take a 30-second standing climb, then do a 30-second run with resistance as you pick up the cadence and break through all that gear. Sit it down, drop a little resistance off, but stay on a climb, and do it again.

9. Show Me What I'm Looking For/Carolina Liar

Second section of hill #2...seated climbs with switchbacks out of the saddle at the chorus. If you "use the music," it should give you about 30-second intervals with a longer push at the end of the song. Take the resistance up before you come out of the saddle and try not to drop it when you sit down. Your quads will love you for it!

10. I Still Haven't Found What I'm Looking For (Rattle and Hum Version)/U2

Just like hill #1, the top of hill #2 is a choice. It's all up to you. Take the resistance up every minute, and you have 6 minutes to the top and a glorious, well-earned flat on the other side (if you did your work).

11. Disco Lies (Spencer & Hill remix)/Moby

12. Fanfare (Masterpiece Theater)/Michael van der Kuy

After the 2 hills, you get about 30 seconds to re-group, hit the flat road, and start the push for the line. I usually do some sitting/standing intervals during song 11, but song 12, is an all-out, in the saddle push. I want you to pick it up (cadence, resistance or both) every 60 seconds until there are 2 minutes left. Then, we make it tougher every 30 seconds. The entire last minute is a "build" until you cross through the line...

13. Standing Outside a Broken Phone Booth.../Primitive Radio gods

14. Crash Into Me/Dave Matthews Band

Breathe, consciously lower your heart rate, cool-down and stretch.

Shifts

2009-11-05T10:11:00.008-05:00

Have you ever received a message, whether it be from the universe, God, Goddess, spirit, or your intuition? You know the kind...the kind you either try to ignore or the kind you notice, but push it aside for now. My latest one has been clear and it's all about shifting. I mostly embrace the changes that come my way, even if they are very painful at first. Lately, however, I have been feeling less of a dramatic change and more of a shift, a transfer, a movement. The voice has been telling me that my life is shifting. Some of the shifts are completely conscious, based on choices I am making, and others, not so much. I am not teaching as much Spinning as I used to, or as much as I would like. At one gym, my classes are full or overbooked consistently. I visualized this happening so the students would get annoyed at being closed out and ask for me to be on the schedule more, which they did, repeatedly. It hasn't happened. I have also had to drop classes due to personal scheduling conflicts and a studio closing down. I have been fighting this for a while now, putting the energy forward, as I love to teach. But, because it isn't changing, I am now accepting that things are shifting for me. Of course, I will not stop teaching and, if the classes come my way, I will grab them, but it is no longer my priority. I hear the message. It is time to move forward, to put more energy into developing my own business, seeing private clients for Reiki, counseling and coaching. It is time for me to get hands-on with people who want to see their potential, remove the haze that covers their own greatness and get off their plateaus. I have graduated form my spiritual counseling program, have been offered office space, business cards are printed and projects are in the works. I hope to take my knowledge from the classroom, both as a teacher and a student, and share it with those who are ready.

My shift into running has continued, and I just completed the NYC Marathon this past Sunday. It has been an unbelievable journey, more than I could even anticipate, and I am going to share some of my (long) race report at the end of this post. Challenging myself to go to places that are uncomfortable, both emotionally and physically, is the only way I know how to grow. To shift.

So, I ask the universe to keep "bringing it on." On my end of the contract, I will keep accepting it and sharing it forward. I hope my stories and work can be an inspiration, motivating other students to believe that anything is possible. Anything.

2009 ING New York City Marathon Race Report:

October 30th, 2009

Tomorrow is Halloween, usually my favorite holiday, and there are not even pumpkins on my steps. I am usually preparing a costume, getting the kids excited and ready to trick-or-treat. This year, I am thinking about my carb intake, my sleep, my marathon-morning clothing, my music and my dry clothes bag. Part of it is that Halloween is on a Saturday and the kids are with their dad for most of it. Part is that all my focus has been on Sunday, 2 days away, the NYC Marathon, my first marathon in the greatest race there is.

We went to the expo yesterday, which was tiring, but great. I hadn’t slept well in 2 nights and I was really feeling it. We saw famous athletes, race organizers and lots of people like me, who are simply in it for the experience. We went to Central Park and walked the last part of the race, feeling the pitch in the road, passing under the 26-mile banner and up to the finish line. We touched the statue of Fred Lebow for good luck. The park is bright with fall colors and the ground is scattered with yellow leaves. The blue line that follows the course was to be painted last night. As I looked at the empty bleachers that will be filled on marathon Sunday, I thought of what I might be feeling as I cross past the 26 mile mark and run the last .2 to the finish line. I breathed in and put the energy out there that I will be elated, high, feeling strong and happy and accomplished. I will know for sure in 2 days, but that’s my intention, and I know the universe will provide.

My kids were with Tim and I in the city yesterday. They have grown up in a household where exercise is the norm. I know they did not want to spend their day off from school at a race expo in NYC but, as I looked at them skipping through Central Park, covered with race stickers and give-a-ways from the expo, I felt great about having dragged them along. Even if it took promising a visit to the Times Square Toys ‘R Us to keep them in line, and a few expected melt-downs (both theirs and mine), I am glad that they came. I love that endurance sports are a “normal” part of life for them, that they don’t get amazed by running or biking distances because they are so used to seeing it. I wonder if, when they attempt it someday, they will realize just how difficult it can be. Conversely, I wonder if it won’t seem that hard because they won’t have the mental block of how impossible it should seem. Even though we told them, I know they don’t really “get it” that they were in the presence of legends yesterday, like Paula Radcliffe, Grete Weitz and the first female amputee to finish Ironman Hawaii, Sarah Rinertsen. However, what I really hope is that they remember seeing this finish line and being in Manhattan with me before I ran my first marathon. I hope that they are imprinted and inspired to follow along, challenge themselves and jump off their own plateaus, in whatever arena of life.

2 days...I am emotional, excited, nervous and in a bit of denial. I prefer to stay that way. All I can do is send the energy forward and let the rest of the experience unfold as it will. I taught my first Reiki class last weekend and one of the students gave me a gift that Terri dropped off his morning. It is a little plaque that says “Just For Today,” the lead-in to all of the 5 Reiki principles we teach. “Just for Today” reminds us to stay in the present and not waste energy. Eventually, each “today” links with the one that has passed. Just for today, I will not worry. Just for today, I will not be angry. Just for today, I will be grateful for my many blessings. Just for today, I will do my work honestly. Just for today, I will be kind to all human beings and living things. Just for today.

November 1st, 2009-Race Day

I had a little trouble falling asleep last night. I was cranky with Tim and that continued into the morning. I have started to see a pattern. It seems like when I am anxious about racing, I get really sensitive and my threshold drops considerably. Stuff that should roll off my back becomes much larger than it needs to be. Lesson learned, to be fixed for next time.

I was up before the 4:00 alarm, the time change making it a little more bearable. It was raining and dark and cold. I was all charged up. When we got to Let There Be Bagels and I saw my friends and fellow runners, I calmed down a bit. The van ride to Staten Island went fast, the daylight broke and we were lining up (the first crowded line of many today) to get into the staging area. We found a spot of grass and parked ourselves for the next few hours...the wait before the start.

10:00 am and I am standing in a corral of hundreds of people waiting for our start. It is cold, but I am shedding both metaphorical and literal layers as we are led to the line. We hear the cannon boom, “New York, New York” playing over the loudspeakers and, before I know it, our watches have started and we are running on the lower level of the Verrazano Bridge. I am choked up, taking in the moment, not even thinking about the journey that is to unfold. I shed my last layer somewhere on the bridge. It is not too crowded and the bridge is not bouncing, as is the legend. This is because they do not start all 40,000 of us at the same time as they used to. We now go off in waves, in a staggered start. I am feeling good, we are on pace and, as we come down the other side into Brooklyn, I hear the first spectator cheers. As we get deeper into the borough, the crowds deepen, the screaming is louder and I am completely overwhelmed. I fight back the tears. I am on cloud 9, my feet are not even hitting the pavement. I am running the New York City Marathon. I am really in it.

Brooklyn flies by, the early miles are easy and on pace. We stop to take pictures. There are bands playing on the roadside, runners are happy and exited. I finally start to think about the path ahead, sending energy out before me.

At the 1/2 marathon mark, I am good. I feel great about my pace, am starting to feel a little sore, but not too bad. I am taking fluid and gels regularly. However, somewhere on the 59th street bridge, my stomach starts to growl. The tank is empty and I am worried. It is only mile 17. I have no real food to re-fuel, just gels and some jelly beans. I don’t tell Tim, knowing we are coming to an infamous point in the race...the turn on to First Avenue, and that I am due for a gel. Sure enough, like an ocean wave getting closer, the screams from the crowd below become evident. It was a really long bridge, my parents were supposed to be at the bottom, and this was pulling me through. When we make the left turn onto First, I do not see them and I am upset. All of the emotions of hitting this spot in the race, not seeing my parents and the obvious fatigue that had hit both my legs and my reserves combined into one big mess. I slow to take my gel and feel a wave overtake me and I know I am going to pass out. I have never felt anything like it before. I begin to panic, making the feeling worse. I stop and tell Tim something is “really wrong,” and that I am “going down.” I am losing it fast. I see myself sprawled out in the middle of First Avenue. He puts his arm around me, solid and strong, and tells me he is not going to let that happen. He tells me to walk and guides me through deep breaths. He tells me he is not going to let me psych myself out. It is not like a wall, it is more like a wave. It is not my legs, it is my blood sugar. It is totally unexpected and scary. So, all my hopes of breaking 4 hours and 30 minutes and all of the cool things about running First Avenue dissipate as quickly as my carb reserves, and I walk. I eat a bag of jelly beans and I walk. I walk for what feels like forever, with First Avenue and the multi-colored sea of runners’ heads in front of me stretching out to the horizon. It is going to be a long finish.

The jelly beans do their job. I get through the panic and begin to feel good enough to run again. Tim wants to walk every 5 minutes, but the walking has begun to tighten up my legs. He is not understanding this and I am practically begging him to let me just run. Somehow, I make it through Harlem and the Bronx and over one last bridge and back into Manhattan, on the East Side of the park. Miles begin to blur, the pain up the back of my legs begins to intensify and I scan the crowd for any inspirational quotes to get me through. I find, “Your feet hurt because you are kicking so much ass.” and “Pain is temporary, pride is forever.” I tell myself to enjoy these last hours, that this whole experience is flying by and it will be over all too soon.

Mile 23 is here. Why it is imbedded in my memory, I have no idea, but it is so vivid. I have a photo of this mile marker, but I don’t need it. Runners are suffering, crowds are screaming (really screaming) encouragement, we are turning into the park soon and I am crying. My legs are on fire and my mind begins to drift. I think of my kids. Through fundraising for Team Reeve, I think of the stories I heard about those with spinal cord injuries, those who used to be runners and how they can no longer use their legs. I think of Tim running beside me and how much we have both been through, together and independently during the past year. I think of how difficult the end of August and September were, on both my spirit and body. I think of what an old friend posted on my Facebook page, something about just putting one foot in front of the other. For all of this, I am so grateful and it is the gratitude that makes the pain seem not so bad. The tears evaporate and the strength comes from a place I cannot explain.

We are in the park and it is hilly and the crowds are crazy. I feel like they are expending more energy cheering us on than I am with my labored stride. Tim is talking me through the final miles, the hills, the turns, the dips and plateaus. We come out of the park onto Central Park West, familiar territory from our expo visit. I finally see my parents, but cannot stop. I give them a thumbs up, and push on for the finish. I am crying again, but I am feeling no pain. Turning back into the park for the last stretch is indescribable. Tim tells me that if I want him to cross the line with me, I have to slow down. No problem. I am breathing only to avoid sobbing. My feet are moving on their own-I am out of my body. I cross under the 26-mile banner, feeling elated, high, strong, happy and accomplished. Then out of nowhere, I hear Tim on my left, shouting, “This is it! This is your day! Enjoy it! Take it all in! You will never have a first again! This is all for you!” As long as I live, I will never forget this moment and his voice, louder than I have heard it all day. All I can think is “I am FINISHING the New York City Marathon.” I am sobbing as I grab his hand, we lift our arms and cross over the line.

4:44:28. I am hugging Tim, feeling his arms around me, sobbing into his chest. I think we must look like the marathoners’ version of that couple in the famous Woodstock shot. I feel like the rest of the world has vanished. The woman who gives me the medal sees me crying and gently rubs my arm. While the story does not end here, this is the moment where the lessons become evident and the accomplishment is the most palpable.

What did I learn? I learned to lean. I learned to let someone lead me and to listen. I learned to enjoy the journey. Would I like a faster time? Of course. However, If someone told me that I could have the better numbers on the paper, but I would have to trade my experience for that, I would laugh and say “no thanks.” Never. I would never trade the goofing around, the picture taking, the joy of running with someone I love and who loves me enough to have taken on this journey with me, who can sometimes be oh-so difficult. Most of all, I would not trade the test. I do feel like I am tested a lot in my life and this was no exception. I learned that I can get my emotions under control when I need to and that I have deep, deep reserves of strength.

So, the new sneakers and the winter running gear have been ordered and some have arrived. The next race is in the close distance and a really huge challenge looms in the future. Even better than saying, “I am a runner,” I can now say “I am a Marathoner.” And, yes, the pain is long gone and the pride WILL last forever.

"You have done what few will ever do -- you have done what you thought you could never do -- and it is the most glorious, unforgettable awakening ever. You are, a Marathoner, and you will wear this distinction not on the lapel of your clothing, but in your heart, for the rest of your life." ~Dean Karnazes

Race Day!

2009-08-20T16:04:00.013-04:00

I just noticed the first leaves turning yellow and falling to the ground and, as I log in to write this post, I can't believe that I have neglected this as much as I have. I have started 3 posts that went unfinished and have had all good intentions, but it just hasn't happened. It has been an unbelievably busy summer and I have been living out of suitcases more than I'd like to admit. Used to the convenience of the school bus to take the kids door to door, I have had to readjust to driving, scheduling and making sure everyone is supposed to be where they are supposed to be, including myself! However, even with all this craziness, even with the school supplies spread out around me on the floor, and I wonder how time can possibly move so fast, I look back on a full and fufilling summer. A cruise, a camping trip and a mini "Eat, Pray, Love" vacation (kid-free) for me are the memories that anchor this year. In between them are strung water parks, swimming pools, sandy feet, American Idols, bonfires, sunflowers, wine tasting, dancing, many runs, a foot injury, the culmination of 2 years of my own school program, personal growth, manifestations beyond my wildest dreams, smiles and laughter and tears and, oh yeah, that Spinning thing.

Yes, while my schedule dwindled a bit this summer, due to the doors closing at a small, personalized studio, I still taught as much as possible. It is still the rare day that I get on the bike and do not want to be there. I am contnually inspired by the students who come to ride and the ones who make the choice to climb out of their comfort zones. I see it in their expressions and body language when it is happening. I feel it when someone is in the zone and is pushing harder than they thought they could. I am honored to be witness to the process and the emotions that sometimes follow.

It is with all this in mind, that I teach the "Race Day" ride. I teach it with intensity and heart rate, I teach it with hills, but I teach it without much position guidance. I want students to find their flow. I want them to be present and ride it how they want to ride it. I want them to find their limits and then push through them. I coach them to push right through the finish line, not just cross over it. As always, if someone in the room does not want to ride at the upper range of their heart rate, then they will be exactly where they need to be.

This summer has certaintly felt like a race at times and it's not even over. However, I also think I have stopped and enjoyed and given gratutude for the amazing moments that have happened, and there are many. My wish for those who Spin with me is to do the same.

Race Day! music (I purposely choose longer songs for this ride):

1. Don't Stop 'Till You Get Enough/Michael Jackson (warm-up)

2. Disco Lies (Spencer and Hill Remix)/Moby

3. Beautiful Day (Quincey and Sonance Mix)/U2

4. You Can't Always Get What You Want (Re-Mixed and Re-Edited by SoulWax)/Rolling Stones

5. All My Friends/LCD Soundsystem

6. I've Got a Feeling I'm Just Fine/Mash-Up of The Black Eyed Peas and Mary J.

7. Human (Ferry Corsten Club Remix)/The Killers

8. Break On Through (To The Other Side)[Remix]/BT vs. The Doors

9. Sometimes You Can't Make it on Your Own/U2 (cool down)

10. Do You Remember/Jack Johnson

Race Day! Profile (coached with heart rate):

5 minute warm-up

2 minute flat

2 minute climb

1 minute standing flat

3 minute climb

5 minute flat

6 minute climb

5 minute flat

3 minute climb

1 minute standing flat

1 minute flat

2 minute climb

2 minute flat

last 12 minutes: alternating between 1 minute climbs and 1 minute flats, ending on a all-out push through the line.

Race Day (pt. 2)...The Full Circle Moment

2009-05-10T22:26:00.015-04:00

It's late, I'm tired and I know this will not be finished tonight, but the thoughts of today's race are still blowing around in my mind, much like the wind we saw on Long Island today.

In addition to my half-marathon training, I decided to take on my first multi-sport race, a sprint distance duathlon that I have been wanting to do for years. It's a 2 mile run, followed by a 10.5 mile bike, followed by another 2 mile run. I was at this race 8 years ago, as a spectator. I remember looking at the women racing, thinking that I should be out there too, but I was taking care of babies and then busy getting divorced and then taking care of young children. A few years ago, it became an important goal of mine, as well as a mental hurdle. I hung the race description in my room and planned to get there. A few months ago, I still did not think it would be this spring. However, by adding in the run training to all the spinning I teach, it became a possibility.

As with the half-marathon, I was nervous, but this was a different situation. I looked up past results and knew, if I was strong that day, I could possibly get an age group placing. I did not tell this to anyone (except one good friend). I held the vision in my mind and I saw myself on the "podium." Sometimes, I really let my imagination run wild, and envisioned myself on the OVERALL podium, not just with a strong age-group finish. Tim would be there, but as a support only, relinquishing any coaching duties he had after the half-marathon was over. This was all me.

I had been doing "brick sessions" (going from biking to running or vice versa) out of necessity during half-marathon training because it was the only way I could fit in runs. However, these were mostly indoors. I'd go from the treadmill to the Spin room to the treadmill. My major goal for the duathlon was to put up a good bike split. I am a Spinning instructor, after all. I'd make sure I was taking my own advice and use good resistance during classes. Due to my busy schedule and the horrible weather we've been having in New York, I'd only completed one ride outside before race day, but it was strong and I was confident I was ready.

On the drive there, I asked Tim, who has completed numerous triathlons and 4 Ironman distance races, for his advice on my first multi-sport experience. Should I go easy on run #1, how about transition, etc?? He said three things: "Have fun. Be a kid. Hear me in your head telling you to slow down." Ugh. We followed with a discussion on being competitive and if it is healthy. I wanted to do well during this race, I was feeling really competitive, and I felt like I had something to prove. It was challenging for me to release this aspect of my thinking.

Arriving at a multi-sport race is an experience in itself. The bodies and the gear of the "top" competitors are often ridiculous. I can almost smell the testosterone in the air as people size one another up in transition....their bikes, their wheels, their toys, their gear. I tried to stay detached as I racked my bike and figured out my set-up for transition. And then, I took a deep breath. I was really doing this. After YEARS of spectating and supporting races and watching the nonsense unfold from outside the tape of the transition area, I was setting myself up inside of the tape. I knew no one who was doing the race. This was all mine.

Tim and I took a walk to calm me down. My achilles was still sore from the half-marathon the week before and from a few brick sessions during the week. I did not want to run on it before I needed to. Soon, we were told to line up, got some race briefings, and they sounded the horn. I set off at a good pace and felt really comfortable running. I knew I was running fast, but it was only 2 miles. When I hit the 1 mile marker, I looked down at my watch and had to look 2 more times. All I could think was, "Oh God, I ran that first mile waaaay to fast." I heard Tim in my head, "psssst...SLOW down." So, I did, a little. I came into transition, did my fumbling best for a first timer, and hit the bike.

This race is notoriously windy. The course is flat, but the wind presents a challenge. The forecast for the day was sunny (a welcomed break from all the rain we'd had) but WINDY. In fact, it was so windy that Tim advised me to rack my bike with my handlebars instead of my seat, because it looked like some of the bikes were going to blow off the racks. During the first section of the bike, I was flying. The wind was at my back and I opened it up. I was passing many other riders who probably thought I was going to blow up, but I needed to get in some speed before I hit the inevitable wall of wind. I knew there was a turnaround and that it was coming. Yet, all I could think about was how great it felt to be out on a stretch of road, no cars, just cruising along. I did feel like a kid and it was so much fun. Even before the turnaround, the wind shifted and was coming from the front right. Brutal. There was very little reprieve after the turnaround, and then it came from the left. A couple of gusts caught me and pushed my bike sideways. For the last section of the loop, it was head-on, dead-on, like hitting a brick wall. At times, I slowed over 10 MPH from my quickest pace. There were 3 loops...2 more times to go through it, and now that I had done 1, I knew the majority of it was spent fighting the wind.

I decided not to fight. I just kept breathing, kept myself as aero as possible and pushed through it, using it to my advantage when I had it. I heard my own voice from hundreds of Spinning classes, giving encouragement, and just dug deep through the rough sections. I continued to pass people and, I knew that, if I was riding with the guy whose back wheel was worth more money than my whole bike, I was having a good day. I kept people like that in sight, knowing I had put up a pretty good time and was thrilled with what I had done.

I was so psyched to be out of the wind on the last turn that I overshot the entrance back into transition. I somehow got focused on the signs for the bike mount and did not see signs or anyone flagging me into the dismount. I was confused, looking for it, and started asking where it was. Someone from the sidelines told me I missed it and a race official told me to get off and walk my bike back to the correct entrance. I let out a litany of curses, knowing I was wasting valuable time, trying to get back to where I should have been. While it was not clearly marked, it was also a rookie mistake, as I should have known exactly where I was to enter.

I crossed the timing pads flustered, with my hands shaking, racked my bike and got ready for the run. Tim followed me over and said three things over my left shoulder: "You are the third woman overall, have a strong run, and blue helmet who just came in is number 4." WHAT??? I was in total shock. ME? Third woman overall? I'll admit, I laughed and said, "Holy shit." Isn't this what I asked for? Going from just wanting to do a race, to racing for a top 3 finish is a whole different mindset. Since I am not as strong a runner, I knew I'd have to dig deep to hold the other women off. From the first step, my legs were wobbly and weak. I felt all the work my quads had done in the prior 30 minutes to push through the wind. As I hit the pavement, I started to catch a male runner ahead of me. He told me to go by, that he was cramping. He made some small talk as I passed and told me I was going to medal. I was struggling and blurted, "This is my first multi-sport race and I'm in third and she's behind me and she's fast and I think I went out to fast..and, and, and." He told me to just run, to use my arms, to drop my right shoulder and my chin and just run. He started feeling better and kept encouraging me as he stayed with me for a few strides and then moved ahead. I looked back. He told me not to look back. A few men passed me and then I saw a girl coming, fast. I knew I could not hold her off as I felt my pace slowing. It was a long mile and 1/2. I felt my shoes slipping and sinking into the mud on the trail. I felt my breath hard and heavy. I was tense. I told myself to breathe, over and over again. She caught and passed me and I resigned that, even if I was not overall, I had secured an age group placement and that was awesome for me. I ran hard the last half mile, knowing I was close, finished strong and felt unbelievable. Just when I had given up on my overall placement, I learned that the girl who had run past me was part of a relay. I knew I had been passed by no other women. If Tim's count was correct, third place was mine. We waited until they posted the overall results. As we scrolled the list, I knew it was true. I had placed third. I was that kid again, giving Tim a high-five and a hug and it felt so amazing. I did not stop smiling for a while.

It was Mother's Day, and my kids had not been at the race. It was a great moment to share with them how good I did, and to see them excited for me. I was high for the rest of the day. When the split times were posted, I learned that I tied for the second best female bike split and, if I had not messed up my entrance to transition, I would have been the fastest woman out there.

I do not train on a team and I do not ride an expensive road bike with all the bells and whistles. I work hard at what I have the time to do, taking full advantage of that time. I more than set a goal. I set the goal, and did both the physical and mental work. In my mind, I let myself see and feel what it would be like to place in a race. I put the energy out there before I even got to the start line. Did I manifest my result? Yes. I truly believe it. Just as I manifested all the road blocks before the last race, I created my results in this one. I let myself have the fun of going in my mind where I would otherwise be "embarrassed" to go. Remember, no one knows what you are thinking, you can dream as big as you want. However, you also have to believe it and do the work around it and feel the emotions of what it would be like to get where you want to go, wherever it is....

If you've read, thanks for taking this detour with me. There will be more races in my future, including a full marathon in the fall. For now, I'm going to clip back in to the Spin bike and have more profiles and playlists on the way. Happy Riding!

Race Day..."What A Long Strange Trip it's Been."

2009-05-03T18:52:00.014-04:00

The highest hurdle for this half-marathon run was getting to the start line. I knew that, once I started, I would finish the race. If I had to go much slower, walk, whatever, I would finish the race. Starting was another story. My nerves were not about my finishing time. Considering how my training had been stalled and I was coming off a stomach flu, I had given up on that long ago. I was concerned about how bad I might feel.

I'll admit, I was emotional race morning. I was thinking back over the past 6 months of my life. I was thinking back to the new year and my resolution to be happy. I was thinking that, 3 months ago, trying to run this distance was not even on my radar. I was thinking about squeezing in training between kids, work, school and countless other obligations. I was thinking about how I hadn't run in forever. My stomach was still not right after being sick. It was raining. I was thinking about how I almost sabotaged myself and then vowed that I would get there. I was thinking way too much. Driving there, I started feeling angry, at myself, at my coach and running partner for the day, and at all the crap that had gone on for the past few weeks. He told me, later, that when I parked the car and let it run for the next 5 minutes in silence, he did not know if I was going to get out to start.

At the start line, there was much nervous energy. I looked at Tim and said, "My longest run was 10 miles and it was on a TREADMILL!" I honestly don't remember his response, but it calmed me. I told myself that this was just another run and that, if I could teach back-to-back Spinning classes, I could handle this. As the horn sounded, I put one foot in front of the other and ran. It was a slow start, trying to find space among so many people. I was glad for the slow pace, as it gave me a chance to assess how I was feeling. Feeling the little aches and pains, as I warmed up, let my body know we were doing this. Overall, I felt great. In fact, I was surprised at how great.

Pace had been my biggest issue during training. I am not a fast runner to begin with, so to slow down even more can be very demoralizing for me. I want to be faster...I have always wanted to be faster. However, we really did not know how my body was going to hold up over time, so I needed to take it really easy at the beginning, which I did. I realized during the first miles that this was enabling me to really enjoy what I was doing. I wasn't expending too much energy, I was just out for a nice relaxed run. I soon became aware of holding on to the emotional tension that had so built up over the past few weeks, and started to release it. I began to joke with Tim about the scenery we were passing, playing tour guide and commentating on our surroundings: "And here, on our right, we have the beautiful concrete structure of the Nassau Coliseum," "We are now crossing over the amazing Meadowbrook Parkway," "And, up ahead, we have two lovely factory smokestacks spewing out into our atmosphere..." Now, Long Island has many beautiful areas, but this race course is not one of them, not in any way. This shifted things for me simply because it gave me an excuse to start laughing. At the same time, I overheard a conversation near me about someone who was running with a serious illness and, with that, I received the gift of perspective that often arrives just when we need it. I said a silent prayer of gratitude, started smiling and did not stop for the rest of the time. Once we take away all of the noise, it's all very simple. At this point, by mile 3, I knew I was feeling good, I got into a groove and soon the miles just started falling away.

Problem with my groove was that I wanted to run faster. Tim was on my left and, for probably 5 miles (he'd probably say more), spent his time reining me in. Over and over and over, he'd have to tell me to slow down, pull back. Sometimes he'd make an annoying noise (somewhere between a whistle and a "pssst") that I'd hear behind my left shoulder and, only then, I knew I'd pulled too far ahead. I started to complain. I started to get irritated. He told me that if I wanted to open it up a little more at mile 10, I could. I did not want to wait that long. I was feeling good. He told me that he was expending too much energy trying to hold me back and I snapped, "Just let me run MY race." I think he told me he was going to let me learn my lesson. That was the only moment of frustration I felt, and this, I knew, was highlighting one of my biggest issues. I am fiercely independent. In general, I don't like to rely on anyone for help or support. I have a hard time asking for it and a hard time accepting it. I don't want to "need" anyone. I worked hard on this during training runs because I knew I had to listen and learn and change things in order to run distance. However, on race day, I did not want to listen to anyone. It took a little while and a little self-talk, but I got myself in check. I felt supported and, while he did not know how my body felt, he is the experienced one. Once again, I surrendered. I know I still pulled ahead at times, but I trusted just a little bit more.

I don't remember much of the course or where we ran, but I do remember crossing over the 10K point and commenting that I was now running longer in a race than I ever had. At mile 8, I remember feeling some doubts about how my body was feeling, but it passed very quickly. Besides, the last thing I wanted to hear from behind my left shoulder was, "I told you so." At mile 9, I was high. I was grateful for the rain and the lack of wind. Somewhere during this time, I made a comment about what I was learning and Tim asked me what my lessons were. In that moment, I said "emotional control, and learning to hold back." Now I know there are many more.

At mile 10, we did pick up the pace and I started to feel it. But, I wanted to push a bit so we did. Tim asked me how much harder it felt and I said about 20% harder. He asked me if working that much harder was worth taking the minute or so off of my finishing time. I was thinking, "Yes, dammit! You know how competitive I am...I don't care if it's SECONDS!" But, I said, "Ok, let me just see how I feel in a few minutes." At mile 11, I began to feel the emotions. I was not only going to finish this race, but I was going to finish it strong and feeling really good. I wasn't going to do it as fast as I would like, but I was going to do it faster than I thought I was at the beginning of the day.

We turned into the park for the last mile and I did not care how far ahead I ran. He had given me the green light and I picked it up. However, being in the park was tough because it is a narrow paved path and we were running with a large group of mid-pack runners. We were passing them one by one and it was difficult to weave in and out safely. This frustrated me, but I kept moving. By the last 1/4 mile, Tim passed me fast and started encouraging me to pick it up even more and keep up with him. I was screaming in my head that, for all this time he kept telling me to slow down and NOW I'm having to chase him. I told him my legs didn't have it (which he did not accept) and I was just praying to see the line. I kept up as fast as I could and then I finally felt the line under my feet. My breathing was fast and heavy, my legs were shot, I grabbed my medal and silver blanket, walked to the side, and let the tears come just a little bit. What a release.

Having been around athletic people for much of my life, even running 13.1 miles did not seem like much of an accomplishment to me. I know that sounds insane to some, but that's truly how I felt. Out on that course, something changed my mind. At one point, I thought, "this is a long f-ing time to be running!!" And it is, and I never felt bad, which was the greatest part.

So, I could sit here and end with all the flowery stuff I have been writing-about journeys and lessons learned, and thought processes, and blah blah blah. But, if I did not acknowledge my competitive side and say that finishing time doesn't matter at all, I'd be a fraud. I am an athlete, that is part of who I AM. Yes, I wish I was faster and I did have a moment of let-down after the race. I know I can run it better, but that's what the next one is for, that's what experience is for, and that is what will keep me running instead of stopping once a goal is reached, as I have always done in the past.

At my Spinning class the next day, those who knew I had done the run asked about it and how I did, and I shared some of what I wrote today. Someone asked what the hardest part was and I joked, "listening to Tim slow me down the whole time" (and mile 8). I talked about how I did not even know if I was going to do it. We talked about my time and, in yet another questionable moment, after everything I had done, I said the following out loud: "Well, you know I'm not really a runner." And then, from off one of the bikes in the middle of the room, someone simply replied, "Well you are now."

For both fun and perspective, I asked Tim to be a guest blogger on this post, sharing his thoughts on the race:

"The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy...It is not age; it is not diet. It is the will to succeed." - Jacqueline Gareau, 1980 Boston Marathon champ

Jen’s ½ Marathon Race Report – from a different, and unique perspective.

Jen had spent enough time watching from the sidelines to have a better understanding of what it takes to run a ½ marathon (13.1 miles) than most other first timers do. “Put me in coach, I’m ready to play” were the words she had spoken softly for the past few years. This year, Jen decided to “shout” those words, and she was heard. Be careful what you wish for, because Jen was summoned to get in the game and go play.

There is no “one size fits all” training program, and Jennifer’s program needed to be adapted to fit her lifestyle and ever competing struggle of attempting to balance work, play, and school, all while being a single mother of 2 highly energetic boys. Jen continued to undergo weeks of stress, sickness, and a few bumps/roadblocks during her training program, but managed to make it to the starting line due to her personal commitment and resiliency to whatever life threw at her.

I could sit here and access all of the things that we did right with her training, as well as all of the things we did wrong and could improve upon. I could provide details of the race, analyzing each mile, while being overly critical of what we would do differently next time to improve our results. However, I’d prefer to highlight Jen’s dream and her accomplishment. After having sat on the sidelines long enough, Jen had the courage to shout “Put me in coach, I’m ready to play”. Having the courage to sign up for a race is easy, but committing to do the training while overcoming all of the hurdles and obstacles along the way is easier said than done. This dream was something that Jen was willing to work for, investing hours of time, energy, as well as a lot of sweat to making this dream happen. Jen admittedly took responsibility and choose not to let anything defeat her, which is why she not only started the race, but finished it, and in crossing the finish line, was no longer that person watching from the sidelines.

On Becoming a Runner (pt. 2)

2009-05-02T15:03:00.012-04:00

My original intention for this post was to pick up where I left off and write about run training. What happens when a Spinning instructor takes off the clips and starts training for a half-marathon? I planned to write about using cross-training machines (hate them, but they work) and jumping on treadmills before and after teaching classes. I planned to write about how I felt crossing over into mileage I'd never done, how I felt about about slowing down (me?) and changing my stride to help with endurance. I planned to write about running 10 miles on a treadmill, my first trail runs, and being a student.

While all of this will play a role, I realized, as I received my race number and packet this morning, that this post is not at all about these things. This post is more about the mind than the body and how our thought processes can get us to our goals or render them impossible.

I casually mentioned to a new boyfriend, and runner, that I was always interested in doing some longer distance and multi-sport races. At this time, I was not running at all. Soon after, I received the following in an email, with a training schedule soon to follow: "There is no pressure to do a race, however, I'd love to be the one to make a difference in your life and introduce you to the world of running (pain-free). " I don't know...maybe it was all the endorphins from being in a new relationship or maybe it was the thought of actually getting off my own plateau and pushing myself a bit, but I decided to sign on. However, here was what I actually said: "Oh sure, but I have signed up for things before and something ALWAYS happens to prevent me from doing them, but I'll try." Oops.

I KNOW better than that. I know, not just from teachers' theorizing, but from actual personal experience, that we get what we put out there. Whether you've watched or read "The Secret," whether you've read Dr. Wayne Dyer or Mike Dooley even before Oprah jumped on board, it's all the same thing. To quote some of those aforementioned: "Thoughts become things," "What you focus on grows," "See yourself at the finish line," "Manifest, manifest, manifest," Oh, I know it, I teach it, I believe in it. Yes, I knew it long before "The Secret" came out, long before everyone had a "vision board" in their house. I knew I could make "things happen," even as a child. These are not new concepts. I even have the description from one of the races I have always wanted to do hanging in my room. Then, why would I ever put that "out there." Why would I ever think I would not accomplish something before I even began? Even as I write this, I am still not completely sure...but fear comes to mind...fear of failure, fear of disappointment, mistrust in the process. It's too much analysis for this little blog (and completely unnecessary here or otherwise), but I'll tell you over the mic in the Spin room to SEE yourself at the finish line, to FEEL what you will feel when you get there, and I know with 100% certainty that you will get there. One of my favorite sayings is, "We teach what we need to learn," and this was clearly a case of this.

I did not see it, though, until I started to melt down during training. I wear many hats while juggling the many balls in my life. I am a divorced mom, I work, I am in school and many other things. I am no different than all the others who are in similar circumstances and I am grateful every day that things are as good as they are for me. But, there are moments I become overwhelmed and I began to have them. I began to question if I really had the time to add in training on top of everything else. I remember saying more than once, "I canNOT do it all...it's too much for me." I was viewing it as HARD. Oops #2. But I still did not see it. I didn't get it until things started happening. I was on a pretty good roll (in between all of the self doubts) getting in some good runs, feeling strong and doing mileage I'd never done before. I'd slowed down considerably, adjusted the way I run, and it was working. I was not training as much as I'd like, but I was getting in what I could around all my other obligations. I was having fun. Then, I realized, it was 2 weeks out from the half-marathon I had planned to run and 3 weeks out from the duathlon I was also planning to do, and I had neither put the races on my calendar nor signed up for them. Did I still not believe I could actually do it? I signed up for both that night.

It was Easter vacation and my kids were home from school. My training plans needed to be readjusted. I could no longer jump out the door to get in a run. I was either teaching or being mom. That was really it, but I was also feeling some pain in my left achilles, both after running and Spinning. We decided that a few days off wouldn't hurt and took the break as a good thing. I did a 10 mile run on a treadmill (cold hard rain in NY and I took the lesser of two evils) over 3 weeks before the race and it, I did not know it then, would be my last long(er) run. I had not run more than 8 miles outside at all. Right when they were supposed to be back in school, we started a round of stomach viruses in our house that would last the next 2 weeks. I was not spared. I was sick for at least 3 days and exhausted from being up all night with sick children. I subbed out 8 classes during this time. We were not all healthy until 2 days before the race.

During this time, I finally got it. All I kept hearing was my own voice, "Something ALWAYS happens to prevent me from doing what I want to do." I knew this needed to shift. So I started telling myself that I wasn't going to let anything stop me from reaching this goal. I needed to do this, for so many reasons, and I would.

U2 has a song on the new album called, "Moment of Surrender" (which is a great climb, by the way). While I don't recall the moment, I knew I had to surrender. I had to stop viewing everything as so hard, because, in the scope of things, it really wasn't. I had to surrender any hopes of putting up the time I wanted. My only goal became to get to the start line, because I knew I'd finish once I got there...

On Becoming a Runner (pt. 1)

2009-04-22T15:46:00.009-04:00

I can clearly and completely remember the first time I went running for exercise. I was in college, in the early 90’s. I had always been athletic, even pretty fast as a kid, but had, in my gloomy adolescence, shunned all athletic activities. The famous “freshman fifteen” were threatening my body and I was determined to fight them off. My then boyfriend was an athlete who introduced me to the weight room and I signed up for aerobics classes. I watched my diet and not only fought off the fifteen, but went home at semester break almost fifteen pounds lighter than when I started. I soon tired of the classes and was looking for something new. This was before fitness centers and open gyms were on small campuses, and I wouldn’t have even known where to find a treadmill. Just off school grounds, there was a reservoir with a concrete loop around it that was popular for walking and running. The same boyfriend took me out there, new sneakers and all, and gave me some tips. I thought I was in pretty good shape after bouncing around the gym but, upon my first lap, I was completely disheartened. Running hurt, it sucked, my ego was badly bruised and I stopped. I fought with the boyfriend, who lacked the patience for my meltdown, and vowed to never do it again.

But I did...by myself. Slowing it down, learning to breathe. It wasn’t far, it wasn’t fast, but I could do it. I started to sneak glances at Runner’s World magazine, while never feeling like I really joined the club. In my mind, my 3 miles here and there at my 9 minute-mile pace surely did not qualify me as a “runner.” But, over the next few years, I got a little faster, I ran a few 5Ks (I loved racing), a few 5-milers and a few 10Ks. I married the college boyfriend, who took up marathons and triathlons and soon my small races really seemed like nothing, and the sideline years began.

I was the supportive wife, driving around, dropping water bottles around town for him to grab on his long runs. I would cross a few boroughs during the NYC marathon (as support) and I would entertain our kids during the long breaks during his first half-Ironman. I was always at the starting line, the transition areas and the finish line, usually flanked by the kids, usually cheering and usually wishing I was doing the race.

Moving forward a few more years, through a divorce and all that comes with it, I became a certified Spinning instructor and love doing it. I started running again, logging just enough miles to complete 2 Turkey Trot 5-milers, and then I started to feel it. I was teaching a lot of classes and would have horrible heel pain after even running a mile and just figured it was too much for my body.

Because I was enjoying teaching classes, I really didn’t feel too bad about not running. I would often tell myself (and others), “I’m just not a natural runner,” or “My body is just not built for distance running,” or “I’m much more comfortable on the bike.” But deep down, I really missed the challenge. Running was a challenge for me. It didn’t come easy, but that’s what made it so great. I re-visited some "bucket-list" notes I had made years ago and saw the marathons and triathlons listed there. Even though I am great at encouraging others to move beyond plateaus and comfort zones, I couldn't imagine how I could add anything else in to my busy life...

Playlist from the 9:30 ride on 4/22/09

2009-04-22T14:30:00.002-04:00

Boring title, I know. As I sit here, re-connecting to my much neglected little blog, I lack the creative juices to come up with something more interesting. A student asked me to post the music from today's class, so here it is.

Recently, I have been doing some new profiles, mixing some fantastic new mash-ups into old rides and just being very relaxed about it all. I have also taken on some challenges of my own, taking my own advice from my posts around the new year...."What do you want to bring in this year? The race you've always wanted to do?" Truth be told, when I write like that or even speak over the mic in the Spin room, I am talking to myself just as much as I am talking to you. So, yes, I've taken on the out-of-my comfort zone running races, and boy has it been a journey, trying to navigate teaching, being a divorced mom (and all that comes with it), having healthy relationships, and doing my "own" training.

I can't speak for all instructors, but I know I do this because I genuinely love to do it. Sure, we all hit our ruts, we get tired. However, there are (rare) mornings, especially after being up with a sick child all night (see my last few days) that I just don't want to teach. Although, I can honestly say, it is even more rare that, when the pedals start moving and the music kicks in, I don't want to be doing it. I love the energy. I love the experienced riders in the room who use the ride as a framework for their own goals and I love the newbies who wonder what the heck they are doing there, but will know in about 55 minutes when they cross the line.

All that said, by teaching so much, I sometimes feel like I don't have the workout that is just for me. This is not a new pattern or theme in my life. So, when the support came my way, I decided to train for a half-marathon (on route to the big one) and a duathlon (run/bike/run). Both are attainable goals for my life right now, but they take time. I'm going write a few posts about what has gone on, really moving out of my comfort zone and taking off my "Spinning" shoes. The regular playlists and occasional profiles will return, which reminds me, here is that music. Enjoy. Great ride today!

1. Do your thing/Basement Jaxx

2. Dangerous Power (Cicada Full Vocal Mix)/Gabriel & Dresden

3. The Way I Are/Timbaland

4. U + Ur Hand (BeatCult Remix)/P!nk

5. Mercy/Duffy

6. Take Me Out/Franz Ferdinand

7. Disco Lies (Spencer and Hill Remix)/Moby

8. Blinded by the Light (Radio Mix)/Royal Melody

9. Black Horse and the Cherry Tree/KT Tunstall

10. Future Lovers/Madonna

11. Unwritten (Johnny Vicious Club Mix)/Natasha Bedingfield

12. She's Only Happy in the Sun/Ben Harper (cool down)

13. After Tonight/Justin Nozuka

"Beauty and the Beast"

2009-02-09T17:33:00.011-05:00

I have been thinking a lot about space lately; not "outer" space, but our spaces through which we walk every day. The spaces we consider "ours": our personal space, our work space, our home space, our sacred space. More accurately, I have lately had a heightened awareness around the points in time our individual spaces intersect. These may be the times we invite someone new into our space, or these may be the times we feel someone is infringing on our space. And, then, I am forced to question, is it really "my" space, or is it just an illusion of ownership? Whether invited in or not, when our spaces intersect, it can leave us feeling a bit vulnerable. Not surprisingly, during this time, I was handed the following passage by Joseph Campbell in "The Power of Myth," in which he speaks of having a sacred place:

"This is an absolute necessity for anybody today. You must have a room, or a certain hour or so a day, where you don't know what was in the newspapers that morning, you don't know who your friends are, you don't know what you owe anybody, you don't know what anybody owes to you. This is a place where you can simply experience and bring forth what you are and what you might be...At first you may find that nothing happens there. But if you have a sacred place and use it, something eventually will happen...But our life has become so economic and practical in its orientation that, as you get older, the claims of the moment upon you are so great, you hardly know where the hell you are, or what it is you intended. You are always doing something that is required of you. Where is your bliss station? You have to try to find it."

So, what does this all have to do with Spinning? A few things. Sometimes I get the awareness that this is the only hour during a day that a student has to him/herself. Sometimes, like in a recent crowded Tuesday night class, I can feel the release that has happened in the room. I have no idea why, but that night, the emotions were so heavy, hanging in the air, that I commented on it and encouraged everyone to leave them behind in the room. I was not the only one who felt it...others commented. Maybe it's simply the first time in a while that someone has relaxed their shoulders and just let it flow. Maybe it's the sweat, the detox, the sensation of letting it all roll off the back of the bike. I think the experience is individual each time we get on the bike. It's not always this deep, but it can be.

The other reason I've been thinking this way is that I recently taught my first "tandem" ride with another instructor. We were teaching back to back classes and he asked me how I'd like to teach the 2 hours together, alternating taking the lead. We put two bikes up on the platform (talk about space) and switched off, taking the mic every 10-15 minutes. He put the playlist together, choosing songs that highlighted our strengths and allowed us to have some fun playing off each other. We called it "Beauty and the Beast."

When I think back, I think I should have been more intimidated than I was. He's a great instructor with a great reputation, and years of experience on me. But, I was confident enough that we would work well together, and we did. It was an empowering sharing of space, and I notice improvements in the way I ride after that day. Above all, it was so much fun, and went so fast. We had a handful of riders that rode both hours, and have already planned the next one.

I've been a bit lacking in creating completely new playlists and profiles lately, but I'll have some coming soon....In the meantime, I invite you to create your sacred spaces, however they look.

Songs I've added in lately and have loved (both borrowed and brand new):

O...Saya/AR Rahman & M.I.A. (from Slumdog)....warm up

Peace, Love and Happiness/G. Love and Special Sauce....warm up

Going Out of My Head/Fatboy Slim

This is Your Life/The Killers

Poker Face/Lady GaGa

Don't Call Me Baby (Bimbo Jones Club Mix)/Kreesha Turner

Right Round/Flo Rida

No Stress (Club Mix)/Laurent Wolf

Gives You Hell/The All-American Rejects

Where are We Runnin/Lenny Kravitz

Yellow/Coldplay

Break on Through (To The Other Side)/BT vs. The Doors

Stand Back (Ralphi's Beefy-Retro Mix)/Stevie Knicks

Lovers in Japan/Coldplay

Happy Riding!

Jen

the "I Can't Wait Until March" playlist

2009-01-09T14:03:00.006-05:00

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 whole way up, resistance building every minute, until you become worried about the rest of the ride. Don't worry, get into the melody, let your legs take over, and PUSH for the top.

3. Vertigo (How to Dismantle an Atomic Bomb)

Hit the SF, breakaway with the chorus, 3X.

4. Mysterious Ways (Solar Plexus Magic Hour Remix)

This version used to be on iTunes' "The Complete U2." I don't think it's there anymore. It's over 8 minutes long and, after a brief SF, we are doing JOH (jumps on the hill). I am starting with 30 second lifts and reducing them each minute until we get to 5-second counts (15 sec. each, 10 sec. each, 5 sec. each). Then, I'm increasing them all the way back up. You are focusing on power and cadence and probably cursing me under your breath.

5. Angel of Harlem (Rattle and Hum)

6. Walk On (All That You Can't Leave Behind)

7. I Still Haven't Found What I'm Looking For (Joshua Tree)

8. Elevation (All That You Can't)

We're going to take 5 "rolling" hills, here: 30 sec. SF, 30 sec. SC, 1.5 minute STC (HP3), 30 sec. SC (do NOT drop that gear when you come to the seat..leave it up, get out of the comfort zone and break through it...it's only 30 seconds), finish up with a 30 sec. breakaway in a STC (HP3), come back down and do it again.

9. Beautiful Day (All That You Can't)

SF to STF (standing flats) at the chorus.

10. All I Want is You (go HOME...Live from Slane Castle, Ireland)

Final BIG STC. Get in HP3, butt over the seat, shoulders away from your ears and settle in for the top. Just like in the beginning, we are cranking the gear each minute.

11. Where the Streets Have No Name (go HOME..Live)

Hit the saddle for a final push to the line. Open it up...see your favorite flat road and let it FLY...depending on my mood and the energy in the room, we're gonna' build intensity as we go along, might just come up out of the saddle for the last couple of minutes...we'll see.

12. Stuck in a Moment (Acoustic Version)

13. Running to Stand Still (Joshua Tree)

Cool down and stretch.

PS...if you are going to borrow all or some of this playlist, make sure you keep #10 and #11 in that order...the transition between them on this album is SO worth it.

Countdown2009

2008-12-24T12:04:00.007-05:00

So, here we are, my friends, at the end of another year. We've passed the Winter Solstice, the darkest time, the time when the days are shortest. It's the time for going into the cave, the time for introspection, the time to stop DOING and start BEING. It's the time for re-assessing and deciding what seeds we want to plant for the coming year. Think about it. What do you want to manifest this year? What do you want to accomplish? Better health? Increased fitness? Completing that race you always wanted to try? Taking that really tough class? Teaching that really tough class? Moving above and beyond your comfort zone? Maybe it's simplifying, maybe it's just BEing present with yourself, for once. Maybe it's moving to the front of the room...

This is often a difficult time of year for people, as it can be challenging to take away the distractions and really go inward. However, as we cross over the Solstice, the light begins to return, little by little, each day until it peaks in the long days of summer. This reminds us that there is hope, that, in the dark times, light always returns. It is the way of the universe.

So, today I wish you happy holidays and amazing things in the coming year. To my fellow bloggers, I am so glad I stepped out this year and have connected on this new level. My students have benefitted from your rides. To those who ride with me...I thank you with all my heart. I wish you all clarity of mind, peace in your hearts, good health and many, many kick-ass Spin classes!

I sometimes get asked if I do "holiday" music rides. Uh, NO. But, I have always loved countdowns, so I went for a challenge this year. Could I take iTunes top selling songs and ride to them? Well, it's going to be hilly, but, for the most part, I think I can do it (almost). There were a few that just couldn't work and I use some of them in cool-down. The bigger challenge was with the ones I just don't LIKE.

After a quick warm-up, we're climbing. Each hill has 4 sections (SC, RWR, STC and a breakaway on the STC). I'm kind of riding them in a pyramid so, in the first hill, each section is 15 sec. As the hills go on, the sections get longer (30 sec., 1 minute, 1.5 minutes, 2 minutes, 2.5 minutes) but the breakaway stays at 30 sec. On the longest hill, each section is 2.5 minutes. Then, we start to shorten them on each hill as we "come down" the other side (2 minutes, 1.5 minutes, 1 minute, 30 sec., 15 sec.). When I normally teach this one, I don't give any flats in between hills. We usually just come down to the next SC. But, this time, we're riding 30 sec. flats in between each. I'm doing some in the saddle and some standing. The final hill for the #1 song is totally a STC, no sections. For this music, there should end up being 12 hills and, if you are dorky like me, that's 1 for each month in the year! LOL

Here they are. Happy 2009!

In Love and Light,

Jen

iTunes #20 Shake it/Metro Station (warm-up)

#28 Paralyzer/Finger Eleven

#22 Hot N Cold/Katy Perry

#16 See You Again/Miley Cyrus

#14 So What/P!nk

#12 Forever/Chris Brown

#11 4 Minutes/Madonna & Justin

#10 Don't Stop the Music/Rihanna

#9 Love Song/Sara Bareilles

#8 Pocket Full of Sunshine/Natasha B.

#5 Disturbia/Rihanna

#4 I Kissed a Girl/Katy Perry

#3 Low (feat. T-Pain)/Flo Rida

#2 Viva la Vida/Coldplay

#1 Bleeding Love/Leona Lewis (hill #12)

Auld Lang Syne/Barenaked Ladies (cool-down)

No Air/Jordan Sparks & Chris Brown

I'm Yours/Jason Mraz

Take Your Run

2008-12-06T15:43:00.003-05:00

This is one of my all time favorites so, in looking back over the archives, it's hard to believe I haven't posted it. Maybe it's because I vary the music on it so much. It's one of the easiest rides to change up...to throw in something new at the last minute. We ride 2 good-sized hills, on which I vary positions and movements depending on the tempo of the music. In between those 2 climbs is a set of 6 flat-road intervals: 1 minute seated flat (recovery), 1 minute seated flat at a quicker cadence, 30 seconds of jumps/lifts to a standing flat for 5 second counts (you'll get in 3 in 30 seconds) and a 30 second standing flat to finish it up. Do it right and your quads will be on fire. This is the playlist for this week, and some of the Thanksgiving music was so good, it made its way in. But, especially for the flat road intervals, you could throw in any quick, "let it fly" songs. Yeah.

1. Sunrise (Here I Am) [Instrumental]/Ratty (warm-up)

2. Snow (Hey Oh)/Red Hot Chili Peppers (Hill #1 begins)

3. Do it!/Von Iva

4. Let Me Blow Ya Mind/Eve & Gwen Stefani (top of hill#1)

5. Semi-Charmed Life/Third Eye Blind (Flat-road intervals begin....6 to go)

6. Disco Lies (Spencer and Hill Remix)/Moby

7. You're So Damn Hot/Ok Go

8. Wizards in Winter (Instrumental)/Trans-Siberian Orchestra

9. Take Me to the Clouds Above (Dub Mix)/LMC vs. U2 (Flat Road intervals end here and hill #2 begins...finish line is at the top)

10. I Don't Wanna Be in Love (Dance Floor Anthem)/Good Charlotte

11. Hot N Cold/Katy Perry (are we sick of it yet???)

12. Black Balloon/The Goo Goo Dolls

13. Sorry/Buckcherry (Cool-down)

14. Free Fallin' Live/John Mayer

"Just for today, I will give thanks for my many blessings."

2008-11-21T18:38:00.008-05:00

The title of this post is one of the five Reiki principles, speaking to the concept of gratitude. It might be a bit early, but as we come into this week of Thanksgiving, I know life is going to be more hectic than usual, and I wanted to make sure I used this space to share some thoughts on gratitude. And, equally important :), to post the music for my 90-minute "Burn (off) the Turkey" rides I'll be teaching this week..so a sneak peak to those who are riding with us.

I have never been a fan of Thanksgiving. It's a combination of things I won't even try to explain, as I recently did to a friend who came away from the conversation thinking of me as insane (even more so than usual). I even remember a time during my moody teenage years where I boycotted dinner in protest of the overindulgence. While I've clearly come out of those extremes, it is still not on my list of favorite days.

However, I am a big fan of gratitude and, as I've gotten older, prefer to hold this as the focus for my day. I think it should be a focus every day, but that comes with it's own challenges. When it comes to Spinning, I struggle through some classes just like everyone else, but I am always amazed at how easy it is to change perspective, by just being thankful that I can even do the class, for the strength in my legs and, often, that it's almost over!

So, as we ride towards another holiday...a big huge amount of thanks to all of you who have supported me in my classes, who come day after day, who have even followed me around, and who have become my friends...especially to Vicky and Irene (told you your names would end up in here) who get me through more classes than they know. I feel very blessed to be healthy and strong enough to teach something I love doing.

Okay, that's enough of that. Don't worry, we won't be holding hands and going around the room sharing what we are grateful for (at least not in the Spin room...lol). What we will be doing on Thanksgiving morning (and the day after) is settling in for a 90-minute kick-butt ride with me. It can be a tough task to put together 90 minutes of music, especially when I have been in a bit of a music rut. But, I pulled some of my favorites from rides old and new and added in some brand new ones, thanks in part to my fellow Spin bloggers, especially Cynthia at www.spinningmusic.wordpress.com, great new stuff! It's a basic road ride (Interval EZ) and I throw it all in...with some seated flat breaks to help us pace through it. Hope you'll join me.

1. Certainty (Mark Otten Dub) [feat. Cathy Burton]/Julian Vincent (warm-up)

2. Give a Little Bit/The Goo Goo Dolls

3. Disco Lies (Spencer and Hill Remix)/Moby

4. From Paris to Berlin/Infernal

5. You're So Damn Hot/Ok Go

6. Universal Mind Control (UMC)/Common

7. This is How a Heart Breaks/Rob Thomas

8. Good Vibrations/Loleatta Holloway & Marky Mark

9. Hustler (A-Trak Remix)/Simian Mobile Disco

10. When You Were Young/The Killers

11. Mr. Hurricane/Beast

12. Just Dance (RedOne Remix)

13. Let It Rock/Kevin Rudolf & Lil Wayne

14. Ride Wit Me/Nelly

15. I'm Outta Love/Anastacia

16. The Middle/Jimmy Eat World

17. Hey Ya!/OutKast

18. Black Betty/Ram Jam

19. Flathead/The Fratellis

20. Black Balloon/The Goo Goo Dolls

21. Holiday (Faded Ending)/Green Day

22. Come on Get Higher/Matt Nathanson (cool-down)

23. Love, Peace and Freedom/Sita Ram/David Newman (cool-down/stretches)

FallFast

2008-11-14T17:03:00.006-05:00

Last week, I was feeling a bit nostalgic and in the mood for a fast road ride, so I dug into 2006 for this one (only updated warm-up and cool-down). I had to dig even farther back for the pictures, but that was an accident. I was scanning in some old kids' photos and came across these from 2002. I can't remember the name of the race, but it was on the streets of lower Manhattan, 9/11 was still very fresh in our consciousness (less that a year had passed and there was evidence everywhere), Lance had just won #4 and there was amazing energy there that day. "Sigh." But..back to the ride...cadence is quick and we only settle in for 1 heavy climb. It's the kind of ride where you just hang on and, then, let go........

1. Certainty (Mark Otten Dub) [feat. Cathy Burton]/Julian Vincent

2. Smiley Faces/Gnarls Barkley

3. Pump It/Black Eyed Peas

4. Faster Kill Pussycat (Club Mix)/Oakenfold feat. Brittany Murphy

5. Suddenly I See/KT Tunstall

6. Funky Kingston/Toots and the Maytals

7. Rafters/Moby

8. (More Bounce in) California/Soul Kid #1

9. White Flag (Al B. Rich Radio Mix)/Dido

10. Lose Control (Featuring Ciara & Fat Man Scoop)/Missy Elliot

11. Gone Daddy Gone/Gnarls Barkley

12. Kiss (Extended Version)/Prince

13. Come On Get Higher/Matt Nathanson (cool-down)

14. Many the Miles (Live)/Sara Bareilles

15. The Trapeze Swinger/Iron & Wine

Today, we climb.

2008-11-10T20:58:00.002-05:00

After a warm-up and a 5 minute flat, it's a climb until the last 5 minutes. The road peaks twice and, in between, it's varied climbing positions and some jumps on a hill. We "celebrate" at the top with a little "Elevation," and down the other side to the line...

1. Bodyrock/Moby (warm-up)

2. Ready To Go (U.S. Mix)/Republica (SF)

3. Read My Mind/The Killers (climb begins)

4. Over My Head (Cable Car)/The Fray

5. They/Jem

6. Blood is Pumping 2005/Voodoo & Serano

7. Mr. Brightside (Jacques Lu Cont's Thin White Duke Mix)/The Killers

8. Superstylin' (GA Radio Edit)/Groove Armada

9. Drops of Jupiter/Train

10. Breathe (2 AM)/Anna Nalick

11. Elevation/U2

12. Phatt Bass/Warp Brothers Vs. Aquagen (SF to finish)

13. A&E (Maps Remix)/Goldfrapp (cool-down)

14. Down to Earth/Peter Gabriel

Interval Training

2008-11-06T12:59:00.005-05:00

I posted this ride once before with different music, but I think it's worth posting again for a few reasons. I teach it with a regular group every month or so, just to mix it up, and it's SO simple but effective. It's a good opportunity for students to take more control, learn about pace, and really get in touch with their heart rates and bodies. It's also a good ride to know if you can't get to class and are on a bike by yourself. Throw on some good music and go for it.

Here's how it works: I start out with a regular warm-up and then ride about 5 minutes on a seated flat, increasing resistance by small amounts every minute or so, but trying to maintain cadence, staying on the SF. Heart rate should be up to 75-80% at the end of this push and we're ready to start the intervals.

For the first 6 intervals, I give a choice of a seated climb or a standing flat. Students make the choice of where they want to work. I always alternate positions for each interval, and most follow me. But, if someone wants to mix it up or concentrate on one position, they do. So, we choose the position. For the first minute in that position, we get comfortable and raise HR a bit (80-85%). The second minute in that position is an all-out push, raising HR to 90-92%. After this minute, we come down to a seated flat and recover (no lower than 75%) for one minute. Then, we do it again (and again....).

After the first 6 like this, we do 6 more, but the choice is either a climb in hand position 3 OR a run WITH resistance. Either way it's a hill. Same HR drill.

Interval 13 is the last, and a double....I tell students to choose one of the 4 positions we have done over the ride, that they can hold for 4 minutes. It's 2 minutes at the "comfortable" pace and 2 minutes pushing.

I love to finish on a fast seated flat, throw in a few cadence increases and visualize putting all the intervals behind us, flush out the legs and race for the line.

When I first started teaching this one, I did less intervals over the hour and gave a full 2 minute recovery between each. I also realize that some students do not wear HR monitors, so I also offer the 1-10 scale to help them gauge how hard they are working. The recovery flat is so important, as we want HR to come down a bit and work back up. That's the whole point.

This week, I pulled music from all my other rides and added a few. I keep it pretty high tempo. Enjoy the ride.

INTERVALS

1. Breathless (Original Mix)/SBP [Spinning: No Time. No Space. Vol. 13](warm-up)

2. Touch of My Hand (Bill Hamel Club Mix)/Britney Spears (seated flat)

3. Since U Been Gone (Jason Devins Dub)/Kelly Clarkson (intervals start)

4. Good Vibrations/Loleatta Holloway and Marky Mark

5. Are You Gonna Be My Girl/Jet

6. Watch the Tapes/LCD Soundsystem

7. Holiday (faded ending)/Green Day

8. Never Let You Go/Third Eye Blind

9. Listen to the Music (DJ Malibu Mix)/The Doobie Brothers

10. Read My Mind/The Killers

11. Let it Rock/Kevin Rudolf and Lil Wayne

12. A Little Less Conversation (XL-VIS Radio Edit-Rud-dee Remix)/King Junior (flat push to line)

13. How to Save a Life/The Fray

14. After Tonight/Justin Nozuka

Halloween Ride

2008-10-24T19:50:00.003-04:00

I'm usually not too big on themed rides, but I have to do it every year...have some fun with it. Don't hate me too much and don't be afraid, you'll still work hard.

1. Theme (From "Halloween")/John Carpenter (warm-up)

2. Monster Mash/Bobby "Boris" Pickett

3. Black Magic Woman/Santana

4. Werewolves of London/Warren Zevon

5. I Want Candy/Bow Wow Wow

6. Spooky/The Classics IV

7. Bad Moon Rising/Creedence Clearwater Revival

8. Superstition/Stevie Wonder

9. Super Freak/Rick James

10. Disturbia/Rihanna

11. People Are Strange/The Doors

12. Zombie/The Cranberries

13. Pet Sematary (Single Version)/The Ramones

14. Thriller/Michael Jackson

15. Wild World/Cat Stevens (cool-down)

16. Great Pumpkin Waltz (The Peanuts)/Vince Guaraldi Trio

17. Happy Halloween Music

Out On the Road

2008-10-22T16:38:00.000-04:00

Sharing 2 playlists today. Enjoy the ride.

"SpinSixHills"

We did this one on Monday, 10/20 and Tuesday, 10/21. Someone commented on the music, so here it is, taking a slight detour in and around the 90's. We're out on the road and pushing over 6 varied hills (alternating with varied flats). In the beginning, the hills are short and the flats are long. But, as the ride goes on, the hills get longer and the flats shorter. Finish line is at the top of #6.

1. Zocalo (Featuring Gabriel & Dresden)/Armin van Buuren & Gabriel & Dresden (warm-up)

2. Desert Rose (Melodic Club Mix Radio Edit)/Cheb Mami & Sting

3. Crazy/Alanis Morissette

4. Wonderful Night (Trash Remix)/Fatboy Slim

5. Tell Me Baby/Red Hot Chili Peppers

6. Best of You/Foo Fighters

7. Devils and Angels/Toby Lightman

8. Laid/James

9. Song 2/Blur

10. Good/Better Than Ezra

11. A Little Bit More/Jamie Lidell

12. Bohemian Ballet/Deep Forest

13. Hide and Seek/Imogen Heap (cool-down)

14. Waiting on the World to Change/John Mayer

"Just a Road Ride"

Just that, a nice long road, lots of hills, some jumps, nothing crazy. Good, old fashioned ride. From 10/22.

1. Where the Streets Have No Name/U2

2. Shut Up and Drive/Rihanna

3. Sweet Dreams (Hot Remix)/Eurythmics

4. Drum Connection/Paraiba

5. As the Rush Comes (Radio Edit)/Motorcycle

6. Dig In/Lenny Kravitz

7. Gimme More/Britney Spears

8. E-Pro/Beck

9. 9 PM (Till I Come) [Club Mix]/ATB

10. The Scientist/Coldplay

11. Fur Elise/Various

12. Beverly Hills/Weezer

13. All the Small Things/Blink-182

14. The Way I Am/Ingrid Michaelson (cool-down)

15. It Happens Every Day/Dar Williams

16. Angel's Prayer/Ty Burhoe

Off the Bike, Inc.

2008-10-01T15:07:00.000-04:00

When I first started this blog, I posted about the name "Leave it on the Bike," about how indoor cycling classes offer us the opportunity to let go of what stresses us. The enclosed room (often dark), the rhythmic music, the (hopefully) relaxed flow of our bodies and breath, the circles created by the pedal stroke all contribute to that "let go," "leave it" sensation. You don't need it. This is why I am addicted to this ride, and I love it when a student "gets it." If you've never thought of it this way, if you're just in the room for the workout or one of the many other benefits, that's ok, too. It happens anyway.

We've all heard the phrases, "Practice what you preach," and "We teach what we need to learn." Lately, I have been continually challenged in this area, dealing with bigger and smaller losses and stresses that seem to have piled up over the weeks. It has been more difficult for me to pull up the much needed energy to teach a class and to really take my own advice to "leave IT on the bike."

I often feel like one of the students in the room. I really visualize myself on the ride with everyone else. And, more often than not, it's that student with the great energy somewhere in the room that pulls ME through the ride. I sometimes get flustered during the moments I realize that, OMG I am actually TEACHING here. Lately, however, I've had to embrace the student aspect of myself as I am reminded of why I do what I do.

I also incorporated and established my business this month. Off the Bike, Inc. is a fitness and wellness company, empowering clients to create balance in body, mind and spirit. I can't wait to see how I am challenged there! Keep riding......

High Energy

2008-09-19T16:01:00.000-04:00

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

Fall Form

2008-09-09T19:29:00.000-04:00

So, the seasons are about to change, and it's a time of transition and introspection. I've probably said this before, but autumn is absolutely my favorite time of year. The intensity of summer is calming, the air and light and leaves are changing, and I am energized. I always find myself taking leaps forward in the fall...maybe it's because I feel the pressure before the darkness of winter sets in, or maybe it's just that I am aligned in some universal way. No matter, this year is no exception. I am following good energy and, even in rough times, keep reminding myself of that. I wish the same for all of you in my classes and all who are on a journey, whether it's to better physical or mental wellness, or just to find some inner strength that you didn't know you had.

So, I've been teaching this one often lately. It's all about form, and it's a great one to use to check in on yourself, to assess your fitness level after the summer. We do every position we do in a spin class, focusing on form as we ride the road. Even those of us who have been riding for a while can use the simple reminders to prevent injuries and insure that we can keep doing this for as long as we wish.

Speaking of which, as a total aside, Lance returning for the 2009 Tour? :-)

1. T&F Moltosugo Remix/Milk & Sugar (warm-up)

2. Follow Me/ Uncle Kracker

3. Right Here, Right Now/Fatboy Slim

4. Joy Don't Stop/Joy Kitikonti

5. Wonderful (Dave Aude's Nu Romantic Mixshow...)/Annie Lennox

6. The Things You Say (Original Mix)/Cicada

7. Little Red Corvette (Dance Mix)/Prince

8. Chasing Cars/Snow Patrol

9. Sunshine/Billy Miles

10. Love You More (Radio Edit)/Armin van Buuren or Fuego/Bond

11. Walk On/U2 (cool-down)

12. Om Namah Shivaya/Deva Primal

Up and (break)Away

2008-08-31T18:35:00.000-04:00

This is a "Jen" adaptation of a strength ride profile that I received from Mad Dogg Athletics (http://www.spinning.com/). 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 today...no 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 save that for another day. However, I'd love to hear from you (guys, too)...what does being a "strong" woman mean to/for you? Comment if you like.

Until then, here's the music...it's really varied today, and I thank my fellow instructors and their blogs listed to the left for some of the songs. We climb from minute 7:30 on, but the hills are full of breakaways (my term for increasing cadence on a hill climb for a set period of time), switchbacks and jumps on the hills. Enjoy...celebrate at the top...you earned it.

1. Que Baila/Little Exuma (warm up)
2. Bounce With Me/Kreesha Turner
3. Get Busy/Sean Paul (climbing begins)
4. Juicy/Better Than Ezra
5. Battleflag (clean version)/Pigeonhead
6. Viva la Vida/Coldplay
7. Hot N Cold/Katy Perry
8. So What (Main Version)/P!nk (she does it again)
9. Bonito/Jarabe de Palo (only flat)
10. Lucid Dreams/Franz Ferdinand
11. Breakaway (Chris Fraser Radio)/Dj Bill Bennet
12. Stoned in Love (Radio Edit)/Chicane
13. What You Waiting For?/Gwen Stefani
14. All These Things That I've Done/The Killers
15. Hard Sun (Main)/Eddie Vedder (cool-down)
16. After Tonight/Justin Nozuka

Winterloops

2008-08-23T10:30:00.000-04:00

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 that...no-frills, 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.)
3. Around the World, Harder Better Faster Stronger/Daft Punk (Start loop 1. 1-minute SF/1-minute STF (3x))
4. Enjoy the Silence (Reinterpreted)/Depeche Mode (Hit the hill, build resistance each minute. Your butt should be ready to lift out of the saddle by the time we hit the jumps.)
5. Criminal/Fiona Apple (Should already be in those jumps...power and speed up to HP3, hold for 20 sec, hit a SC for 20 sec and do it 2 more times. Ouch. Finish with a 3-minute Standing Climb/HP3, building resistance each minute. Push last 30 sec. for the top.)
6. American Idiot/Green Day (After catching your breath on a recovery SF, time to hit loop 2 and those 3 standing flats. As the music picks up, so do you. You now know the drill, no excuses, best effort.)
7. How Far We've Come/Matchbox Twenty
8. Pump It Up/Elvis Costello (Will hit the hill somewhere in here.)
9. Seven Nation Army/The White Stripes (LOVE this one for a climb...strong beat...don't be afraid of the gear...finish loop 2 nice and strong.)
10. Rosalita (Come Out Tonight)/Bruce Springsteen (Bruce will get us through the entire flat on this loop..last 3 standing flats..yes.)
11. Smooth/Santana & Rob Thomas (Last hill, last loop, the finish is at the top..make it as sexy as you want.)
11. Who Knew (The Bimbo Jones Radio Edit)/P!nk (Here it is...the last STC...build that resistance and hold the cadence right to the line at the top.)
12. Shadow of the Day/Linkin Park (cool-down)
13. Here with Me/Dido

Recovery 101

2008-08-20T17:57:00.000-04:00

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 (http://www.spinning.com/) 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 be low. Maintaining daily optimal health through a nutritious diet will do more to speed your recovery from workouts than any other factor.

2. Sleep Habits: Sleep is when your body does its best repairing and rebuilding. If you skimp on sleep, you will delay recovery.

3. During Exercise Nutrition Habits: Fueling and hydrating properly during exercise will put you in the best possible shape at the end of a session so you need less total recovery time. For easy workouts that last less than an hour, water will suffice. For workouts lasting longer than one hour, you should consume a sports drink that contains carbohydrates, electrolytes and possibly protein.

4. Post-Exercise Nutrition Habits: Post-exercise nutrition is vital to help your body rehydrate, replenish electrolytes, replace carbohydrates, provide protein and supply antioxidants. By refueling within 30 minutes of the end of exercise, you can quickly replenish muscle glycogen. If you miss this window, it can take up to 48 hours to fully replenish your muscle glycogen fuel stores.

5. Remove Heat Stresses: Sometimes it’s easy to forget about the simplest things, so whenever possible, drink fluids to cool your core temperature, wear moisture-wicking fabrics that don’t trap heat, and apply cool compresses to your skin to release heat.

6.Time Management: Running all over town or doing a month’s worth of errands in a day does not constitute as a recovery day. Manage your time well so you’re better able to plan nutritious meals, get a full night’s sleep and recover for your next workout.

7. Stress Management: Do what you can to reduce ongoing stress in your life. Not only has chronic stress been shown to cause illness, injury and burnout—it’s also not good for recovery and overall athletic performance.

8. Pre-Exercise Nutrition: Ensure your carbohydrate tank is full and you are fully hydrated before beginning a workout. If you work out first thing in the morning, consume some low glycemic index carbohydrates with water to replenish fuel stores.

9. Yoga: Stretching, relaxation and meditation have been shown to speed recovery.

10. Massage: Massages increase circulation, flush away waste products and bring fresh nutrients—all while promoting relaxation."

-2008, Mad Dogg Athletics (www.Spinning.com)

Love, Love, Love

2008-08-16T10:19:00.000-04:00

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. Crazy in Love/Beyonce
7. I feel Love/Donna Summer
8. Kiss Me/Sixpence None The Richer
9. L.O.V.E./Ashlee Simpson
10. Love Revolution/Lenny Kravitz
11. Gin-Go-Lo-Ba (Drums of Passion)/Babatunde
12. Can't Get You Out of My Head/Kylie Minogue
13. Love/G. Love (fast flat to finish)
14. New Soul/Yael Naim (cool-down)
15. The Way I Am/Ingrid Michaelson
16. Come Away With Me/Norah Jones

Sweaty is Sexy

2008-08-14T19:26:00.000-04:00

"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 releasing, like all of the negativity and stress is, literally, pouring out. One of my favorite moments during a class is when, after some time climbing, we hit a fast seated flat for an extended period of time, and the sweat really flows. Very early on in the evolution of Spinning, there was a Schwinn ad campaign that talked about feeling that first trickle of sweat running down your back. I get it...that image has stayed with me all these years.

I am supposed to take part in a Native American-based sweat lodge experience this weekend, which I have always wanted to do. Plans may have to be postponed, but I am looking forward to the experience, whenever it happens. I find that staying still and sweating, like in a sauna, requires a different kind of energy. When exercising, it feels secondary. But, when I am still, it feels like surrender...the act of letting go and letting the body do it's job.

Today's class is one of my all-time favorites. We ride 4 loops...each loop has the same elements to it, but the tempo is really quick the whole way through. Happy sexy sweaty Spinning!

4 Loopspin

1. Do Your Thing/Basement Jaxx (warm-up)
2. Dangerous Power (Cicada Full Vocal Mix)/Gabriel & Dresden
3. The Way I Are/Timbaland
4. U + Ur Hand (BeatCult Remix)/P!nk
5. Sanctuary (Radio Edit)/Origene or Mercy/Duffy
6. Take Me Out/Franz Ferdinand
7. The Rockafeller Skank/Fatboy Slim
8. Blinded By the Light (Radio Mix)/Royal Melody
9. Black Horse and the Cherry Tree (Radio Version)/KT Tunstall
10. Future Lovers/Madonna
11. Unwritten (Johnny Vicious Club Mix)/Natasha Bedingfield
12. After Tonight/Justin Nozuka (cool-down)
13. Landslide (Acoustic)/Fleetwood Mac
14. Longing/Ty Burhoe

Rock N Roll Road

2008-08-05T15:42:00.000-04:00

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

2008-08-01T10:37:00.000-04:00

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.

But today, I've been thinking more about the smaller changes. Anyone who takes Spinning classes knows there is often a HUGE big deal made over using a specific bike or being seated in a certain place in the room. Students will get flustered, even angry, if someone takes "their" bike or "their" place. They will sign up for a class days in advance, if allowed, just to get their spot. Look, I'm as much a creature of habit as anyone. And, I understand that if you find the place that is just the perfect temperature or the perfect distance away from the speakers, it's hard to give it up. But, I wonder why this sometimes borders on obsession, and why a whole workout can be ruined if someone is "forced" to make a change. I guess, as a species, we are territorial and hard-wired for continuity and consistency...it makes us feel safe. It makes us feel comfortable. It keeps us balanced. All good, but what does getting stuck in this prevent us from experiencing? If we could just stay a little more open, amazing things may enter. Just for kicks, if I can, I sometimes rearrange the bikes in a room so the set-up is completely different. It really throws people off at first, but, they eventually settle in and often find it to be a good shift.

So, coming into a new space today was a bit challenging, even for me. There were distractions, issues with music and sound and lights. The bikes were different. There was no mirror, which is typical in Spinning rooms, but our old space had one, so the students were accustomed to it. Well, without it, maybe the perspective will turn more inward rather than outward at the image...hmmmm...imagine that?!? So, the only familiarities were the faces in the room...people who have been working out and sweating together for years. We knew who would make noise, who would shout encouragement and who would give me dirty looks after that hill. We were there to workout, but I also knew we were there to support each other.

As I was clearing out the space before I left, I was talking with Petra (once a student, now a fellow instructor) and she made a comment about there being such a sense of community in our workouts at this particular gym. Another student, Vicki, said she also missed the mirror because it helped her connect to others in the room during the ride. I have often been teased that group fitness is so annoying because it becomes too "cliquey," but it's really just that we support one another, that we feed off the energy in the room and that it gets us through the days we really don't want to be there..myself included. You might not be friends with the people around you...hell, you might not even like them, but you are sharing an experience and, whether you realize it or not, this connects you in some way.

Soon, the new space will become familiar, we'll work out the kinks and feel more balanced and "at home." Until then, let's just let it roll of our shoulders, ride hard and leave all the nonsense we don't need in our lives...there on the bikes.

Today, we rode Kick My Ass Hills, Hip-Hop Style. Not all hip hop and rap, but I threw in a good stretch. It has a good beat for slow steady climbs. This is a simple strength ride...after the first 5 minutes, we did not come down to a flat until the last 3 minutes....ouch. Screaming quads, tired hamstrings, tight butts, what's better than that? The hills get progressively longer, slower and steeper and then quicken up again. And, for those who hate to slow down and climb, yet another opportunity to settle in and expand.

1. Aerodynamic Beats/Daft Punk (warm-up)
2. Song 2/Blur
3. Take Me to the Cloud Above (Dub Mix)/ LMC vs. U2
4. Is It Any Wonder? (Tall Paul Remix)/Keane
5. American Boy (feat. Kanye West)/Estelle
6. Buzzin'/Shwayze
7. Callin' Out/Lyrics Born
8. Stronger/ Kanye West
9. What You Waiting For?/Gwen Stefani
10. Don't Stop the Music/Rihanna
11. Hey Ya!/Outcast
12. Faster Kill Pussycat (Club Mix)/Oakenfold feat. Brittany Murphy
13. Where'd You Go (Non-PA Version)/Fort Minor feat. Holly (cool-down)
14. Aad Guray/Deva Primal

I Love My Body.

2008-07-28T22:15:00.000-04:00

I just had 3 days off from teaching Spinning classes and, although it was clearly what my body needed, I feel a little off balance. I am really looking forward to today's ride. Yesterday, I took advantage of the time off and went to this cool spa in College Point, NY (see http://www.NYspacastle.com/). It's an cultural infusion of Korean Saunas and a European spa. This was my fourth visit, and it always makes me think outside of my cultural box. As I was reclining in a huge padded chair, getting an amazing "hand and foot massage," I was revisiting some of my experiences. While the place is catching on, and there is clearly a cultural mix happening, most of the patrons are Korean. The main level, which houses the gorgeous saunas, is coed, with each of us dressed in a little "uniform" that must be worn. The downstairs, women's locker room, has its own hot tubs and water massage beds...with no bathing suits allowed...completely naked. The only women who are clothed are the Korean women dressed in black bras and underwear giving body scrubs to other naked women. There are more women, sitting on small wooden benches, scrubbing their own skin in front of sinks, rinsing themselves with tepid water from small wooden buckets. The showers are not enclosed. I think you get the picture...for the average small-town white girl (hello) this can be a bit daunting. It is a bit of sensory overload...where do you look? Do you look? Do I want someone looking at me?

If you allow it, here's where the liberation happens. Go ahead and get naked (don't even try to cover up with the washcloth-sized towel they give you...there's no place to put it anyway), slip into the hot therapeutic water, and look. It might be a bit of an exaggeration to say that something magical happens, but it feels that way. All the different body types seem to blend into "the female form." Bodies are seen as they ARE...without the push-up bra, without the airbrushing, without the lycra. Waxed and not, full-figured and very thin, young and old, scars from c-sections and other surgeries...it's all there. The confidence with which these women hold their bodies is inspiring and contagious and, all of a sudden, yours might not seem that bad, your back might even straighten and you might hold yourself up a little higher. I want to write that "noBODY is perfect," but in all actuality, everyBODY is perfect. What would happen if we just accepted our bodies the way they are or, even, (gasp) loved them. Would the glaring imperfections begin to melt away? Would the back aches and nagging pains be alleviated? Would our bodies reward us by becoming more functional and strong? After all, "what we focus on... grows."

I know that this soapbox is an old one, footprinted by many a feminist over the years. But, being a fitness instructor puts me in an interesting place of observation. It upsets me greatly when I hear the beautiful woman who can kick butt in Spin class openly hating her body. And, for some reason, this is even more upsetting when she is older than a "certain age." I can't help thinking that it must be such a waste of energy, to still not have found some body acceptance into one's 30s and 40s. I give a little leeway to the 20-somethings, who are still trying to "find themselves." And, I'm not even going to touch the eating disorder epidemic. But, I was one of those 20-somethings. I remember hating...no, HATING things about my body. Now, 2 children and 10+ years later, boy would I love to fit in those jeans!! And I know I'm not alone.

I'm not saying that I never fall into the trap of disliking things about my body, but I have come to a place of gentle acceptance. I focus on the good things and remind myself how strong I am (a little heavier, but in better shape than I was 10 years ago). I want to enjoy good food, have a glass of wine and eat ice cream with the kids when I want it.

I'm also not saying that you should not care for your body or strive for the shape that you want. I'm saying the opposite...love your body, take care of it, exercise it, keep it healthy, and indulge in pleasurable things. We all want to look good, I just invite you to examine your definition of "good." My real wish is that you don't let the numbers on the scale ruin your day. Do yourself a favor and the next time you finish a workout, whether it's Spinning or something else, close your eyes, take a deep breath, thank yourself for what you just did, thank your body for being strong enough to push through it, and congratulate your self for an ass-kicking job well done.

This class is a ride down memory lane for some of us and a little retro for others. When I told the class we were riding to 80's and 90's Music, one guy rolled his eyes at me. I assured him it was mostly "good stuff." I love this road...nice big varied climbs followed by fun flats. Happy Spinning!

1. Book of Days/Enya (warm-up)

2. Bittersweet Symphony/The Verve

3. Like a Prayer/Madonna

4. Groove Is In The Heart/Deee-Lite

5. Better Man/Pearl Jam (best hill, EVER)

6. Head Over Heels/The Go-Go's

7. Blue Monday/New Order

8. Just Like Heaven/The Cure

9. Buddy Holly/Weezer

10. What's Up?/4 Non Blondes

11. Freedom/George Michael

12. Fade Into You/Mazzy Star (cool-down)

13. Shepherd Moons/Enya

RollercoasterRide

2008-07-21T11:06:00.000-04:00

This was Saturday's (7/19) class...we climbed rolling hills the whole time, with a few sets of jumps thrown in. Repetitive? Yes. Easy? Never. Just like life, sometimes. The lesson for me is to learn to roll with it...not to look ahead or analyze what just happened, but focus on the climb of the moment...up and over, knowing the flat will feel awesome. Regroup, and do it again. A big shout-out to http://www.spinningmixes.wordpress.com/ for the bulk of the music that I used in this class. To check it out, you can click on the link, lower left.

1. Energy/The Apples in Stereo (warm-up)
2. Rainy Monday/Shiny Toy Guns
3. Everybody Got Their Something/Nikka Costa
4. Watch the Tapes/LCD Soundsystem
5. September-The Joker/Fatboy Slim (Babel Soundtrack)
6. Do It!/Von Iva
7. Check Yes Juliet/We the Kings
8. Love Revolution/Lenny Kravitz
9. Somebody Told Me/The Killers
10. All My Friends/LCD Soundsystem
11. Black Betty/Ram Jam
12. Round & Round/Bodyrockers
13. I Won't Back Down/Tom Petty (cool-down)
14. Little Wonders/Rob Thomas
15. Naked as We Came/Iron & Wine
16. Invocation/Ty Burhoe

In Gratitude

2008-07-18T12:41:00.000-04:00

Just posting a note of thanks to all of the riders at PUMP for your voiced appreciation of my classes and for hanging tight during the changes. I am always inspired and energized by the fact that you all give your 100% each time you take my class. This does not escape me, and I'm honored to share the space with you. Here's today's class...a few years old, but a classic road, ending in a huge climb! Lots of Love.

1. A-Gusta/Safri Duo (warm-up)
2. That Old Pair of Jeans (Edit)/Fatboy Slim
3. Hung Up/Madonna
4. Crazy/Gnarles Barkley
5. Starry Eyed Surprise/Paul Oakenfold
6. I Like the Way (Radio Edit)/Bodyrockers
7. Samb-Adagio/Safri Duo
8. Waterfall/Atlantic Ocean
9. Mr. Brightside (Jacques Lu Cont's Thin White)/The Killers
10. Push/Madonna
11. Collide/Howie Day
12. One/U2
13. Cannonball (Radio Remix) Damien Rice (cool-down)
14. Chariot/Gavin DeGraw

HilloopSpring...the Bonus Ride

2008-07-16T14:35:00.000-04:00

I call it the "Bonus Ride" because, when we're on the second flat, it seems like the road is about to end...in pace, music and time...but we hit one more standing climb for the last song. This ride is essentially 2 loops: each with one 15 minute climb (varied positions) and a crazy fast flat (SFs, jumps and runs) . Then, we turn around and do it again, taking it over the top with that last bonus hill.

1. Sunchyme/Dario G (warm-up/first climb)
2. Hollaback Girl (Dance Hollaback Remix)/Gwen Stefani
3. Ooh La La/Goldfrapp
4. Heart and Soul/ T'Pau
5. Holiday (Faded Ending)/Green Day
6. Fuego/Bond
7. Hey Ya!/Outcast
8. We Are All Made of Stars/Moby
9. Connected/Stereo MC's
10. Never Let You Go/Third Eye Blind
11. Sing, Sing, Sing (RSL Remix)/Anita O'Day
12. Wizards in Winter (Istrumental)/Trans-Siberian Orchestra
13. When You Were Young/The Killers (final climb)
14. 6 Underground/Sneaker Pimps (cool down)
15. A&E (SingleVersion)/Goldfrapp

Enjoy.

Summer'08 Ride

2008-07-14T20:00:00.000-04:00

Taught this one this morning and it's hot. We were out on the "road": fast flats, rolling hills, an 8 minute climb and 15 minutes of flat road intervals to finish. If any instructors have found me and want a complete profile, email and I'll be glad to share. Happy Spinning. Stay cool. Relax your shoulders. Breathe.

1. Terra Firma/Delerium & Aude: Warm-Up
2. Let U Go (Airplay Mix)/ATB
3. Beautiful Day/U2
4. Somebody Told Me/The Killers
5. Misery Business (Acoustic Version)/Paramore
6. Shut Up and Let Me Go/ The Ting Tings
7. I'm Outta Love/Anastacia
8. Just Like That (Jason Nevins Club Mix)/Amber
9. Give it 2 Me (Paul Oakenfold Edit)/Madonna
10. Shake It/Metro Station
11. Flathead/The Fratellis
12. T&F Moltosugo Remix (Let the Sun Shine In)/Milk & Sugar
13. I'm Yours/Jason Mraz: Cool Down
14. Adrift/Jack Johnson

Leave it on the Bike

2008-07-13T22:07:00.000-04:00

So, I've been teaching Spinning classes for a few years now, and often have these moments during the ride, after or before that make me think, question and want to share. I'm hoping to create this space for this purpose. Yes, some days it will be ego-driven, others will be cute, but it is my intention that most will be purposeful, even inspiring. Sure, I have seen people transform their bodies with hard work both in and out of the room, but it's the emotional connection that keeps me intrigued. What keeps them coming back? Is it simply endorphines, is it the meditative factor of the ride...of, literally, spinning wheels and going nowhere, is it the kick-ass music? I'm sure it's a blend of all of this and more, things I hope to explore in future posts. Oh and then I question...am I just making this all too deep and serious? Maybe. But, I have some pretty cool conversations and have met some amazing people. And, if you'e just visiting for the music, enjoy.

"Leave it on the bike." A good friend and I often say this to each other as we're dealing with something tough in our lives. I can close my eyes, create the circles with my feet, relax my shoulders and really feel all the crap melt away. Inhale and exhale, and it's gone, trailing off somewhere behind me....