Whew! Finally…got a post in before the week was over.
Music inspiration has been coming from some various blogs (<–links to Chris Spins and Spinning Freak) and Spotify. If you teach spin, follow Julz Arney on Spotify, she’s got some great music!
This profile was all about hills and intervals and it was a good one! I heard some “oof’s” and “ugh’s” and “woo’s”and heavy breathing from participants, so you know it was a good workout. I did use a couple of Robin Skouteris’ mashups, which I posted about last week. Of course, those songs aren’t on Spotify, but be sure to check them out…if you’re in to that kind of thing.
Here is what we did:
- Pumpin Blood- Warmup: nice and easy
- Love Runs Out- Power surges in the saddle. 3 total surges
- Tongue Tied: rolling hills- added resistance to go up to 3rd, took off resistance & added speed to go downhill in the saddle
- Run Away Baby- Power surges- run in second, sit & surge. 3 total surges
- Breaking a Sweat: Sprints. Start at :30, 30 on 30 off, 5 total
- 25 Miles: Start of 10min hill. Started off easy (seated) and added tiny turns every 30 seconds till reach a medium hill (stand)
- Rock This: staying on a medium hill (standing) with jumps
- Run this Town: last stretch of hill, going from medium to heavy (standing). Transition to seated for the last 45 seconds.
- Train in Vain: recover/flat road
- Wings: Power surges. Start up in 3rd, add resistance and go a bit faster, add a bit more resistance and sit & surge
- Girls Just Wanna Dance: Sprints. 30 on 40 off. Work hard to earn that extra 10 seconds of recovery, start at 1:00
- Some Kind of Wonderful: start cooling down
- You Shook Me All Night Long: stretch
Hope you all have a great weekend! Let me know if you try out this ride!
I can’t believe that I haven’t posted about this yet! Sometimes your life just needs an awesome soundtrack. Last Thursday I was so excited to debut my All Things Jackson: Janet vs Michael playlist. I mean, Janet…Michael…it was gonna be epic.
The Jackson’s mean business and a lot of their songs have such a strong beat that the ride ended up being pretty darn hilly. Strength rides; I love ’em.
I taught this class twice in one day. My hamstrings, quads, and glutes were pretty toasted after the second class. I think people really liked the ride. They were all about the theme. I even got a couple “woo’s!” after I announced the theme. I mean, who doesn’t like some Jackson?!?! One person told me that the class was good training for riding the hills on the actual roads. All in all, this ride was a winner!
So….it was really hard to choose which songs to use. There are a lot of great songs that I just couldn’t fit in. I only have 45 minutes. So which ones did I choose? Take a look! P.S. This playlist says 50min, but it’s just because I added some extra music for when people were packing up.
Two songs that I found that I want to point out because they got my spinning mojo going:
1. Rhythm on the Dance Floor Mash-up– Janet & Michael combined!
2. ABC Remix- I’m down with OPP and ABC!
I know! You didn’t realize that Rhythm Nation and ABC could get better! You’re welcome! Seriously, this playlist just makes me so happy.
So yeah, this ride was a lot of hills and power surges. The only sprints were Bad and Beat It. What doesn’t kill you makes you stronger, right?!?!
I always tell my students that the hardest part of class is getting there. Once they are there, clipped in, and ready to go…the rest is easy. I’m not sure if anyone believes this, especially once I tell them that the class is entirely made up of hills. Yep, true story.
I taught this class on Monday and Thursday (At two different gyms. Don’t worry, I’m not one of those teachers that has the same songs on repeat.) Unfortunately, I can’t take credit for the greatness of this class. I was in a bit of a class profile slump, so I took to the interwebs to find some inspiration. Inspiration was found at Bad Ass Fitness. This ride was so brilliant! I followed her simple theme, but changed the music up to make it my own.
- Head through the 80s, 90s, and today with three hills in each decade.
- First hill- a gradual climb, working between a 5 and a 7.
- Second hill we took it up to a 7-8 and stayed on a moderate hill with surges.
- Third hill was a killer, long, steep and steady.
- Back in Time – Pitbull (warmup)
- Sussudio – Phil Collins: shifted between 1st, 2nd, 3rd pos
- It’s a long way to the top – ACDC: surges in 3rd on chorus, add resistance, add speed
- Eye of the tiger- Survivor: In saddle first 2 min, up for 1, back down in saddle
- Ice Ice Baby- Vanilla Ice: added a few jumps
- Tubthumping- Chambawamba: surges on chorus, some in saddle, some in 3rd
- Free your mind- En Vogue: started hill in 3rd, took it down to the saddle
- It’s Time- Imagine Dragons: 1st, 2nd, 3rd position
- Roar- Katy Perry: surges in 3rd, add resistance & speed
- Stay- Rihanna: small turns every 15sec till standing and reaching max resistance. Final Push!
- Of Monsters and Men- Little Talks (Chris Cab cover): cooldown & start stretching
- Love Interruption- Jack White: stretching
The class really seemed to enjoy this ride and I really liked it too. It’s simple, but tough. It definitely worked up quite the sweat! I feel like my class making mojo is back a bit and I’ve got a loop profile all set and ready to go for Saturday.