Wednesday, October 24, 2012

Really? 5 Mountains?... Really?

Ask yourself, why did you go to the gym today?  

Truth is that you could come up with a whole mess of reasons not to go to the gym, but you KNOW how good you feel AFTER.
Why wouldn't you go?

So go hard or go home, there are 5 mountains today ladies and gentlemen, and when you're not on a mountain, you're doing interval breakaways.

Mountain #5 is my favorite because it combines interval movements in and out of the saddle on a very steep hill.  To do this one properly, from a Standing Climb (SC) you crank the resistance until you hit 65-70RPM.  Stay there for 30 seconds and drop to a Seated Climb (C).  This should almost immediately drop you to 60RPM without having to touch the resistance.  Push through it!  Right about 30 seconds, with your heart rate climbing and your quads burning, you come back up to Standing Climb to recover.  Repeat that for the duration of the song.  There are multiple versions of the song T.H.E. (The Hardest Ever) by Will.I.Am so be careful if you decide to use the extended club remix deluxe godzilla monster edition [I'm just being silly here, I don't know what all is available]

Download INTERVAL 49

Download your music right here from iTunes

In other news...
I ran the Tough Mudder in Kentuky last weekend, and let me tell you, this event lived up to it's namesake.

For those unfamiliar with the TM, it's one of those "mud runs" that you hear crazy people do just for fun.  The only thing is that the TM isn't just 5K it's some serious miles.  Mine consisted of 11miles with 26 obstacles, and that's if you didn't count the 2 toughest obstacles which weren't man made, the cold temperatures and the hilly terrain of Northern Kentucky. 

The Tough Mudder benefits the Wounded Warrior Project, so it's for a good cause.  And if you ever want to see what you're really made of, give one of these a go.  I ran it with 16 other team members, both old and new friends.  A necessary component to push you when you just want to quit, and we didn't lose anyone.  I'm already thinking ahead for my next one - Go Hard or Go Home!


  1. Where do you teach in Columbus? I am a big fan and fellow Spinning Instructor. I would love to take one of your classes when I am in town sometime!

  2. Cassandra, I teach at LA Fitness (formerly Urban Active) in Hilliard, Ohio. If you happen to be in the area on a Monday or Thursday evening (my normal days) please stop by. Visit LA Fitness' website ahead of time and get a free guest pass. I don't know if you're on Facebook as well, but there's generally more content published there under SpinningFreak. Have a great day!