Saturday, October 26, 2013

Afterburner (Spinning Profile and Playlist)

I've used this profile before but it went so well the first time, I wanted to see if lighting would strike a 2nd time.  I am pleased to say I had the same results, I woke up this morning a bit sore.  We all joke about things like, 
"Pain is weakness leaving the body", or  "No pain, No gain", 
but the truth is that bit of soreness after a work out simply means that you've stressed your system which forces the body to adapt.  And that's what we want, to consistently force the body to adapt and change for the better.  

So this morning I'm feeling a bit of a burn in my quads, the day after I pushed my class through this profile, that is why this is called Afterburner.

Friday, October 18, 2013

Roller Coaster Race Day (Spinning Profile and Playlist)

Question: What do you get when you combine a roller coaster & a bike?  

Answer:  You get yourself a butt kicking, sweat inducing race day ride.

Normally I reserve Race Day until my last class of the month, but I made an exception this month for two reasons:
  1. It's October, and I'm gonna have to do a Halloween Ride
  2. I have a long term participant that has been taking my class for as long as I can remember, moving and she requested it.  
So this is the result of their song input and my sadistic side.  A word of caution, as always I tell my participants to "Know Your Limits!"  That is especially true during RDEZ rides especially one that incorporates SPRINTS (Xh) on a Hill during the race.

The parameters are the same as any RDEZ ride.  Minimum cadence is 80RPM so even the Climbs or Standing Climbs are at that pace; and the heart rate will be 80% MHR or greater.

I also used Flashing for Money which was not available from iTunes.  Check it out on YouTube.
Don' t know how to get from YouTube to your iTunes?  I use VidtoMP3 to get mashups.

Saturday, October 5, 2013

Play Hard...Very Hard (Spinning Profile and Playlist)

I am absolutely fascinated by cyclists in a pace line; the precision, harmony, and teamwork.  That's why I like to put them in my profiles so much.  I also find that it's a more realistic interval movement than jumps.

Don't get me wrong, I still believe jumps are a legitimate movement for Spinning® simulating something from mountain biking, but also Spinning is not riding, it's group exercise.  I just like the flow of pace lines.

I do pace lines 2 different ways, the first is all in the saddle with 3 different resistances, albeit the resistance changes are not as dramatic.  This would be a pace line on a flat straight away with no gusts of wind.

The 2nd is more of an incline or maybe with wind.  Heavy resistance up to the far position on the bars, then take the edge off, and next to the drafting position. repeat.  If I want to make the heart rate climb, I make the interval time < 20 seconds.  My instruction shorthand for this would look a bit like this:

SC - SF - C :20
R - SF - F :20

So what's the difference between these two instructions?  The cadence.  If the pace line is meant to be done at  greater 80RPM then you Run with Resistance (R) and draft in a Flat (F); slower is a Standing Climb (SC) then draft with a seated Climb (C).
Lot's of opportunity to overload your system during the Sprints on a Hill (Xh) and then the Tabata at the end of the ride.  Caution your participants to know their limits.  I put these back to back for my Friday night class because it's full of regulars and I wanted to emphasize the procedure for a proper sprint so that they could integrate that into their Tabata Intervals.

Download INTERVAL 74