Sunday, January 25, 2015

Keep It Movin' (Spinning­­® Profile & Playlists)

You're either Moving or your Not.  We all get in those funks where you don't want to do
anything, you've lost your motivation, you've become bored, whatever.  What's worse is then you justify yourself, 'You deserve a break', 'You'll work twice as hard tomorrow', 'Yesterday's workout was enough'.  Again I say, Whatever.
You never regret the workout you did.

Friday, December 26, 2014

Unplugged (Spinning Profile & Playlist)

Another cycling coach friend of mine had a class awhile back at her studio where she played the more edgy music that she wouldn't normally.

I find myself, for reasons unknown to me, with my classes being cancelled today and next Friday.  Apparently under the guise of holiday time, whatever.  I've been home about a week and have cabin fever already.

Wednesday, December 24, 2014

Bah...Humbug. (Spinning Profile & Playlist)

No. Not Really.

It's just so expected that you're going to do a Holiday's Playlist.  You along with the other 5 cycling instructors.  So this year I decided to NOT put together a Christmas ride.

This year my gift to my class was simply a butt kickin' ride.

Sunday, December 7, 2014

No One to Blame... (Spinning­™ Profile & Playlist)

In my new role with my company I've been with for the last 16 years, I've been doing a lot of reading and thinking about goal setting.  In fact, quota setting was ALL I did for the first 2 weeks on the job.  Christmas is right around the corner and soon we'll start to see all the NYR's (New Year Resolutioners) at the gym but this isn't about a resolution. You see, a resolution is simply a decision to do something, it in itself doesn't have the teeth to bring achieve your goal.

And there you have it...Goal.  Many will say the biggest mistake in setting goals, is in not actually setting them.  And while that is certainly a critical step, it's only the strategy portion of your resolution, it doesn't help you with your execution.  The goal only tells you when you arrived at your destination, it doesn't tell you how to get there.

Saturday, October 4, 2014

Whirlwind (Spinning Profile & Playlist)

My life has been a whirlwind of activity as of late between my final training push for my last triathlon for the season and taking on of a new job.  Something had to suffer and so far that has been from my personal time, specifically Spinning related activities.  Don't get me wrong, I'm still coaching twice a week, but I've been recycling a lot of old playlists/profiles.  It's a good thing I have a large collection to draw from.

It's not the profile that takes so much time its finding the music.  But I needed a break from the whirlwind which is my job this week, and bless my wife she let me do it so here's my latest profile.  I used this one last night and it went over like crazy.  The looks on every one's faces spanned from wide smiles to raw determination while doing the climb.  What a fun trip!

I introduced a new timing during this profile for my class just to change things up.  If you've used my profiles and not just my playlists in the past, you notice that I often have a "core" warm up.  This is really just a a continuation of the warm up at the beginning with some interval position changes between the saddle and either a run or standing climb position.  I use this time at the beginning of class really to instruct proper technique and form for the transitions.  So they know how the bike is supposed to feel during a climb.  Are they leaning on the handle bars, are they coming out of the saddle by using their quads or pulling on the handle bars.  Stuff like that.


So during the core warm up, I generally run a set of intervals from seated climb to standing flat to standing climb/run  (all around the 80rpm level).  I say around this level because I don't mess with resistance loading during this part of the ride so depending on how much they load their seated flat they may be running when they stand up.  Usually when I do this I spend equal time in each position just transitioning from one to the next, but today you'll notice my instruction has a 121 in the notes.  That's to tell me that in 1 of the positions I spend twice as long there and then the position moves.  For example on the first rotation I would do a seated flat for 5 seconds, then standing flat for 10, and moving to standing climb for 5 seconds.  The second time through this rotation seated flat 5 seconds, standing flat for 5 seconds and standing climb for 10, and on to the next rotation.  


If you can't keep track of which position is the double, who cares?  Do them all for the same duration. The important thing is that you made it to the gym and you're doing something.

                    

"A river never cuts through a rock because of its power,
but because of its ceaseless persistence."