Sunday, April 29, 2012

Still Alive and Spinning!

If you're a regular of this site (and there's quite a few of you out there) and you've been wondering if I've accidentally spun myself right off of the planet, don't worry, I'm still here.

I won't say that I've been distracted because the things that have been keeping me from updating this post were family commitments so to be fair, Spinning is a distraction that I indulge as frequently as I can, but sometimes have to sacrifice because of other commitments.  But hopefully, I'm back on track to getting back to my routine.

Without going into too much detail of what's been going on in my personal life let me summarize it this way...Don't shrug off the little details in your health as not important, they may be the very thing that could save your life, or those important to you.  In my case, it was my daughter who from all outward appearances was healthy, but she had a potential time bomb ticking that we only caught because of a seemingly insignificant fainting spell that occurred during a high school dance.

So we're going to kick this puppy into high gear this week with an Interval ride that will have your heart cycling up and down like a yo-yo.  As in instructor, it's always a good practice to check in with new participants to make sure that they're prepared for the stress Interval rides will put on their body and their cardio-level.

Okay, I have to admit this is not a picture of my legs.  My Spinning tattoo (yes I have one), is a lot better looking, as I've added my own little bit of character to it.  But this picture does represent a level of commitment to oneself and hopefully to good instruction.

 Interval 32 Download (click here)

Gotta have the tunes to make it all work

Download the Class Builder app for your iPod or iPhone
 Class Builder™ - Cycling Fusion

Thursday, April 12, 2012

Cardio Roller Coaster

Wow!  Can you imagine how your heart would be racing as you took your bicycle for a spin on a roller coaster track.  Training wheels or not, that would be a heck of a ride.

So we're not going to do that today, but we are going to cause our heart rate to climb and then fall and then climb again.  That's the entire objective of interval rides anyway, to exercise the heart.  The quicker you recover the better.  The faster you reach the objective heart rate the better because you'll be performing at optimum levels.  Take advantage of each recovery because each new push takes you to a higher intensity.

Download Interval 30

How about the music?

Download the Class Builder app for your iPod or iPhone
 Class Builder™ - Cycling Fusion

Thursday, April 5, 2012

Cheapskate Interval

Since I have nearly as many followers from outside of the United States as I do inside, and sometimes things don't translate well...A cheapskate is a thrifty person, someone that doesn't want to waste or spend a lot of money.

Nearly every week I introduce new songs and I try to reuse some that were in previous rides, so that you're not constantly buying music.  Well this week, I'm reusing songs that have been all my recent rides, and not because I'm cheap, but because I really liked the flow of the songs.

This ride is chock full of intervals and jumps.  Be sure if you're coaching this to offer alternate suggestions to those not able to keep up and to keep those from being discouraged.

Ride on!

Download this INTERVAL 029 profile

Still need to get some of the tune?

Download the entire playlist here with PING