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."


          


Monday, September 1, 2014

App Review: Schwinn Indoor Cycling Class Tamer

It's no secret that I've been a long time fan of Cycling Fusion's ClassBuilder™ app.  So much so that I went out and bought a new iPod just so I could get the latest upgrade since it required iOS 7.

But if you're just starting out and you don't know how well you're going to like having all your profiles at your finger tips, the $20 for the app may be a show stopper.  Trust me you'll love it, but if you'd rather not Schwinn offers a pretty good substitute at a price that's hard to beat...FREE!

Officially the app is titled "Schwinn Indoor Cycling Class Tamer Music Player for Group Exercise Professionals", Whew! That's a mouthful, but we'll just call it Class Tamer.

Saturday, August 30, 2014

Boom...The Game has Changed (Spinning® Profile & Playlist)



So Taylor Swift wakes up one morning and decides, "I think I wanna be a pop star."  Boom...The game has changed.  Well I don't know if it will work for her, but whatever...I'm still going to put on my spandex tri-shorts and cycling jersey and Spin®.

Lot's of new music in this weeks Strength ride, I hope you enjoy but Spotify users will be a little limited because several of the songs aren't there yet.  But before we got to the music, I wanted to take a moment to explain my interpretation of SWITCHBACKS since I reference them so often during SEZ rides.

Sunday, August 24, 2014

Spinbusters

Even if you've never actually watched the show Mythbusters you probably know the premise of the show.  Someone states something as factual and these guys go to extreme efforts to either prove or disprove it.

With that in mind...



Thursday, July 31, 2014

Deja Vu 2.0 (Spinning Playlist & Profile)

So back in January of this year I did an 80's flashback ride at the request of some of my participants.  We'll here were are 6 months later and they requested I repeat that ride.  That bad thing was I had an iPod issue somewhere between then and now, so I had to recreate the ride.  So I did that with some minor little tweaks and since I'm now using better instructions instead of so much short hand, I thought I'd post it again.  So not only is this a Deja Vu from the 80's, or even January, since it's new and improved I've listed as 2.0 (two point oh).