Leave it on the Bike

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  

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. ...

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...

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. Retard...

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 ...

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 t...

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 ...