Tag Archives: speedwork

Just another manic Monday

Welp, it’s Monday and it is a bit crazy over here. The little and I have been fighting a cold for about 10 days now, so this morning we went to the doctor for him and this afternoon we are going for me. The little has a sinus infection (poor baby boy), so we’ve got to pick up his antibiotics. Maybe we will get matching scripts…

It’s been a while since I’ve posted one of my playlists and since the little is napping, I’m able to get a post in. Yeah for multitasking!!! This playlist was mostly made up of recent downloads. Seems like the end of summer has brought some great new spin tunes to the radio these days.

This playlist is 47 minutes and is more of a speed workout with a couple of hills thrown in for good measure. As always, there are a couple songs that won’t play in Spotify. Sorry! I already talked about my love for the Rolling with the Tiger mashup. It’s amazing. If you haven’t taken a listen yet, get on it!

Here is the ride profile (along with some commentary):

  1. warmup (I’ve been waiting a while to use this song, I kind of forgot about it until the other day)
  2. playing with resistance in speed in all 3 positions. Each minute add speed and resistanceĀ and change positions- start seated, go up to second, end out in third. (Love this song. Had an old spin instructor that I’ve stole it from.)
  3. tabatas- 20 on/10 off (repeat 4x) (A So You Think You Can Dance inspired find!)
  4. recover and then get back on a flat road- Right/Left drill (This song is my new find. I haven’t listened to much of Wunder Wunder’s other stuff, but I plan on it.)
  5. around the world jumps on a small hill (an oldie, but a goodie)
  6. add resistance and take it up to 3rd. Alternate between seated & third. It will feel steeper when seated, try to maintain pace in both positions. (click the link above to fall in love with this one!)
  7. flat road- after recovering, play with resistance and speed. Add speed and resistance, then add speed or resistance and sprint on fastest part of chorus. (I want to hate Maroon 5, but I just can’t. #sorryimnotsorry)
  8. Add enough resistance to take it up to 2nd at a moderate pace. On chorus add resistance and push harder. (I seriously have this song on repeat. Cannot get enough.)
  9. small hill in the saddle. add in a few 8 count jumps. (Ummm, I know that the 14 yr olds are probably loving this song and don’t even realize it’s a remake. Word up.)
  10. back to a flat road and play with speed and resistance (found this song by watching So You Think You Can Dance). I actually have found quite a few good spin songs because of that show. There is another Club de Belugas song that they featured that I use as well.
  11. tabatas- 20 on/10 off (repeat 4x). (I love this remix. It’s faster and not quite 4 minutes. I can’t find it anymore on YouTube to share with you šŸ˜¦ )
  12. cooldown & stretch
  13. continue stretching (Love this Summertime Sadness cover. The singer-songwriters get me every time!)

I hope you are all having an awesome Monday. Got any new music that you are loving?

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Filed under Class Profiles, Let's talk about spinning, Music

Speedwork

I feel the need, the need for speed!

topgun

Ah, Top Gun. When Tom Cruise wasn’t jump-on-the-couch crazy. Although, he probably was…deep down. You can hide jump-on-the-couch crazy for a while, but sooner or later, it’s gonna find a way out. Luckily, most of us don’t expose our crazy on Oprah. Also, where has Katie Holmes gone???? Anyone? Bueller?

Back to the bike….

Since my last class was very hill heavy, I figured it was time to work on some intervals and speed. Let me tell you, I am not a sprint fan. I always prefer hills over speedwork, BUT….in order to get stronger and faster, you’ve got to work on that speed too.

I was trolling around some cycling blogs and I found a pretty cool drill from Spinning Freak. Basically, you pretend you are in a pace line and you work your way from the back to the front.Ā 20 seconds at your base pace (you’re at the back of the line), then you increase your speed and resistance (make your way to the middle) for another 20 seconds, and then you increase your speed and resistance one final 20 secondsĀ (you’re in the front and blocking wind for the others). For the final 20 seconds, I varied whether this was standing or in the saddle. I really enjoyed this drill! I definitely plan on using it again.

I ended up making the ride around these pace line drills. It was a great class, challenging and super sweaty! I usually don’t drip sweat during class and both times that I taught this ride, I had a good drip going.

Here is the ride profile:

  1. Warmup: Forget you by Ceelo
  2. Medium climb, switching between 3rd position & seated: Drumming Song by Florence + The Machine
  3. 40 seconds recovery, pace line drill 20/20/20 all in saddle repeated 3x: Going Out of My Head by Fat Boy Slim
  4. Around the world jumps: Is This Love Mashup- Bob Marley vs Soft Cell
  5. Pace line drill 20/20/20– last 20 up in 3rd, repeat 2x: Madonna, LMFAO, Britney Mashup
  6. R/L drill- on a medium flat road, switch between just using right leg and left leg. 20 seconds isolating each leg, then use both again for 10 seconds/repeat: Love Runs Out by OneRepublic
  7. Medium hill in 3rd, sit and surge: Don’t Cha by Pussycat Dolls
  8. Pace line drill 20/20/20 repeated 4x. First two in saddle, Last two coming up to 3rd for last 20 seconds: Chasing Summers by Tiesto
  9. Jumps moving from 2nd position to 3rd: Come Get it Bae by Pharrell
  10. Sprints- 20 on/20 off: Space Jam by Quad City DJs
  11. Cooldown/Stretch: What’s In It For by Avi Buffalo

BAM! There you have it.

Not only did I really like the flow of this class, I really loved the music too. A good mix! When Space Jam came on there were some “Oh yeah’s!” and “Woo’s”. Space Jam = Classic! I’ve never seen the movie, but any song on Jock Jams is A-OK by me.

Also, Come Get it Bae by Pharrell is my new jam! Can Pharrell do any wrong? Yes, he can. Happy. GAH. After hearing that song 15 million times, I can’t take it. It’s my kryptonite.

Anyhoo, I hope you all have an awesome Monday!

 

 

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Filed under Class Profiles, Let's talk about spinning