Monday, December 30, 2013

It's Complicated? (Spinning Profile and Playlist)

I know there there are instructors out there that use the iTunes Store exclusively because they're using an iPod.  But you don't have to be limited to iTunes simply because you use some type of Apple device.  Don't get me wrong, I encourage you to use the iTunes store, especially when getting the music for my playlists using the links I provide (after all the little bit of commission I get from those links helps fund this site).  But there's a wealth of other music sources to consider as well.

In this article I want to address YouTube.  YouTube is the 2nd largest search engine out there.  When you want to know how to do some new task, more often than not, people are searching YouTube videos for

Saturday, December 28, 2013

Luck has nothing to do with Results (Spinning Profile and Playlist)

When I'm not Spinning® my real world job (the one that pays the bills and funds my Spinning addiction) is doing Hi-Tech Sales to a variety of manufacturers.  

I made the leap from engineering to sales nearly 2 decades ago, with very few regrets.  There are many wonderful "perks" to sales like setting my own schedule among other things.  But the huge downside is that there are times when your ego takes a huge beat-down.  Customers chose your competitor over you for whatever reason, or they won't even entertain the thought of something or someone new.  It's times like these that I rely on habitual practice I call, "Minimum Daily Objectives" or MDO for short.  These are the tasks that I HAVE to perform until I can find my next round of inspiration.

The same is true for fitness.  You hit a plateau, maybe you get bored with your routine, maybe you get distracted from your routine.  Elite athletes aside, you have to have some minimum activities (be it daily or weekly) if you want to stay healthy and physically fit.  

We can all find reasons for NOT going to the gym; skipping a workout, etc...but the truth is how many times have you ever regretted the workout that you actually did?  I bet they're few and far between, if any.


...how many times have you ever regretted the workout that you actually did?

I was thinking of this a lot recently as I've spent time over the holidays shopping and seeing the number of obese people in the stores, and prepping for the new year and the inevitable influx of new members to the gym.  Sociologists tell us that it generally takes 3-8 weeks to establish a habit.  Daily activities are probably closer to the 3 week time frame, while activities like the gym that your do maybe 3-4 times a week probably take a bit longer to become habitual.  

Unfortunately that means many will give up on their fitness goals before it becomes a habit if they don't attain early results.  As a fitness professional, it's our job to help motivate them in the class and to come back even if they're not seeing results YET!


It's about performing the minimum objectives toward the goal until they become automatic.

Years ago, I would have never thought it was possible that you can become addicted to fitness and working out; but now I have a hard time understanding why everyone isn't.  Let your enthusiasm show and it will become contagious to your participants.


Download INTERVAL 81








Thursday, December 26, 2013

reCYCLE (Spinning Profile and Playlist)

I introduced my 100 HIIT Profile earlier this month and its been very popular with my classes for the last couple of weeks, probably mostly because it was just something different in the class, but even so.

So what I did was to use the exact same profile and simply substitute a different playlist so the music was different, even if the profile wasn't.

                       






Tuesday, December 17, 2013

The 100 HIIT Profile (Spinning Profile and Playlist)

Imagine that you're on your bike when a storm blows in suddenly and you see this monster.  First you're brain seems to short-circuit as you stare at it. You're unable to process the spectacle, the power, or the forces at work here.

Only seconds pass before your instincts take control, propelling you to MOVE.

The adrenaline surges through your system and you push your body beyond what you've done before, sustained it for longer than you thought you could.  You can feel your heart hammering in your chest, and the muscles in your legs burn as they propel you to safety.  How long can you maintain this level?

Truth be told the you'll soon be affects of the adrenaline and you'll have depleted your body of cretin, so now it's pure strength of will to maintain these levels beyond the 20 second mark.

So my 100 HIIT profile is building on intervals at lactic threshold and then a recovery interval each for 1 minute. We repeat this twice during the ride so we end up with a circuit of:

  • 5 positions
  • 10 intervals (5 high intensity intervals / 5 recovery) 
  • 2 times during the ride

5 x 10 x 2 = 100 HIIT

Each interval peak interval during the HIIT should be performed at the highest level possible while still remaining aerobic.  This also provides the population without a heart rate monitor a reference point, if they lose their breath they need to back down and regain control.

Also expect that the second time through the HIIT that heart rates will climb faster and/or recovery may not bring you down to the expected level.  If more time is needed for recovery do that instead of starting the next intensity level; once you achieve the recovery level it's okay to complete the interval with the remaining class.








Wednesday, December 4, 2013

Pinnacle (Spinning Profile and Playlist)

I was looking to do something a bit different with my profile so I dropped the Tabata for this ride right in the middle.  Just before that we have a brief resting period and then a recovery period right afterward.

I thought the picture on the left kind of looked like the heart rate profile so it was fitting.

Several new songs, and a different profile shape should bring a little interest to the class with this ride.

Let me know what you think.