tag:blogger.com,1999:blog-68120457094932902942024-03-12T22:35:00.789-04:00Spinning Freak™Profiles, Playlists & Coaching Unknownnoreply@blogger.comBlogger143125tag:blogger.com,1999:blog-6812045709493290294.post-5379667205033899442019-07-05T12:41:00.000-04:002019-07-05T12:41:11.953-04:00The Day the Music Died<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">On February 3rd, 1959 American rock and roll musicians Buddy Holly, Ritchie Valens, and "The Big Bopper" were all killed in a plane crash. The event was later referred to as "The Day the Music Died" after it was immortalized in the 1971 song "American Pie". A staple of bar singers around America.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">First and foremost, I was NOT around during that era, despite what my children might think of my age. Having said that, I have often thought 2010's as "The Decade that Music Died", at least from a beat that drives me to workout. Sure there are exceptions, but it's been a long while since I've found enough new music that I liked at one time that I could pull together an entire playlist of new stuff. I keep falling back to older AC/DC and staples of the 80's sprinkled with some Black Eyed Peas or a Lady Gaga song.<br />
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Jump on iTunes and look for Top Rock Songs today and Bohemian Rhapsody is in the #1 spot. Okay, maybe that's not fair since it was part of a recent movie, but #4 is Journey's "Don't Stop Believin'", keep browsing and you'll find Metallica, AC/DC, Lynyrd Skynyrd, The Eagles and even Toto.<br />
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Don't get me wrong, there's a lot of good music still being made, but nothing that makes me want to really drive up a mountain, thighs burning, calves straining. I used to find new stuff on Spotify, but even that has let me down for the last year.<br />
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So last week I set off on the hunt for new music and I found several new sources. Let's see if this helps drive you.</span><br />
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<a href="https://www.dropbox.com/s/fleiz73ivxs1wqp/IEZ%20201.pdf?dl=0" target="_blank"><img border="0" data-original-height="64" data-original-width="349" height="57" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJBfKJQx3apQLTbmla-RN7W1l3SKQicdXJ-J9rrydeuIkSZ_XsC-wjB6goEwVCvkA8kHPrKK3J56Hyvu9LsAq3CQlkupdNi2sQpuhrzhOV1zXsvBaKPFPphaF0icuCJO3nb-UkKkATfs5f/s320/Download+Profile+1.png" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieCV2azMwRXR_VRMn0CoW2mgZXoXcgD2LiXoG-8axSCxZQMfsAOo0v5Fjo4qfLlinoPX9mora_w8vQ0V40WMrHR34KTkbfKoWvKrLRzA3XMCYOOkXJ4ymQJqHQgXXdI3qoiV5gjacf5A3o/s1600/Black-Eyed-Peas-2011-billboard-1548.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="421" data-original-width="636" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieCV2azMwRXR_VRMn0CoW2mgZXoXcgD2LiXoG-8axSCxZQMfsAOo0v5Fjo4qfLlinoPX9mora_w8vQ0V40WMrHR34KTkbfKoWvKrLRzA3XMCYOOkXJ4ymQJqHQgXXdI3qoiV5gjacf5A3o/s320/Black-Eyed-Peas-2011-billboard-1548.jpg" width="320" /></a><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><b>Side Note:</b><i> I read last night that if you were born between 1981 - 1995 you are a millennial; born after 2000 - makes you a Generation Z, and born between those two groups 1996 - 1999 you're an honorary member of the Black Eyed Peas. </i></span><br />
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</span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6812045709493290294.post-32360988977338765522018-01-20T19:26:00.000-05:002018-01-20T19:26:11.502-05:00How to make a Spinning Profile (some assembly required)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8d9St6TY7NX4RBN8wEoTyNPkUxRktp2-qCOYAP-PavhtSIAXrumyE3z2qAmfwiKrubSi66YG0jLMZNiJFQ4CxslopdMzo42vYNp9ruTtZ3wXnO_T1Z2EX-JOC_7YvuxlTfHD1LAUZ3Aru/s1600/bike-assembly.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="312" data-original-width="327" height="190" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8d9St6TY7NX4RBN8wEoTyNPkUxRktp2-qCOYAP-PavhtSIAXrumyE3z2qAmfwiKrubSi66YG0jLMZNiJFQ4CxslopdMzo42vYNp9ruTtZ3wXnO_T1Z2EX-JOC_7YvuxlTfHD1LAUZ3Aru/s200/bike-assembly.png" width="200" /></a></div>
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<span style="color: white; font-family: Verdana, sans-serif; font-size: large;"><b style="background-color: black;">SOME ASSEMBLY REQUIRED</b></span></div>
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I was watching one of a dozen or so Facebook groups related to indoor cycling and the discussion came up about how long does it take everyone to make a profile. They even went so far as to put up a nice poll to see what took everyone the most time, the profile, the playlist, or song selection. <br />
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The person starting the post commented that he took 2-3 hours per profile and he was doing a new profile every week. To that I say, "Two point for Gryffindorf". I love the dedication to his art.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivPpLEEAtoByjujYAIB4JfErurVsovQRYN_aTMjjb5v6MPczRyCGF9hA7k-qoVruQZ0pazh_XTSxY9MCmRUpU9EYq-_UjyCTPyqITJSzxH6Zvf6wlN3qS0GmzAdwfN_ZCWbyeo-_1J3MAX/s1600/two-points-for-gryffindorf.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="600" data-original-width="423" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivPpLEEAtoByjujYAIB4JfErurVsovQRYN_aTMjjb5v6MPczRyCGF9hA7k-qoVruQZ0pazh_XTSxY9MCmRUpU9EYq-_UjyCTPyqITJSzxH6Zvf6wlN3qS0GmzAdwfN_ZCWbyeo-_1J3MAX/s200/two-points-for-gryffindorf.jpg" width="140" /></a><br />
I added a couple of comments to the post and resigned myself to writing an extended post about this. To those 'Pros' to the Spinning® world, you may want to simply skip to the bottom and see if this weeks post has any new music you may like, for everyone else...<br />
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</b></span></span> <span style="color: white; font-size: large;"><span style="font-family: "verdana" , sans-serif;"><b style="background-color: black;">FOR STARTERS</b></span> </span>when I first started coaching Spinning classes I too put together a new profile/playlist every week and it took me a solid 2 hours because I wanted it just perfect. I had each transition, every nuance of the ride mapped out. The music was perfectly choreographed, I often remixed music to get rid of dead spaces and sometimes to change the cadence of the music.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_A8-XozmJrKfUWOS2mhs4hGhW0HjoCBCkxFEJ7WvzafmkpX-hqthQXT3OmmRgomPZ8B05EMfHvOR1W9CQ5dBdsBfTOskOXFlp9GjSsz5stVG1V4h5MtvhV3Wf9a3sk30s_k22Ratgc-hm/s1600/spinning-reference-key.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1102" data-original-width="735" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_A8-XozmJrKfUWOS2mhs4hGhW0HjoCBCkxFEJ7WvzafmkpX-hqthQXT3OmmRgomPZ8B05EMfHvOR1W9CQ5dBdsBfTOskOXFlp9GjSsz5stVG1V4h5MtvhV3Wf9a3sk30s_k22Ratgc-hm/s320/spinning-reference-key.jpg" width="212" /></a></div>
I also struggled with using the Spinning® symbols, while I could see they were a shorthand, it seemed like they didn't have enough resolution for the choreography I wanted. I was also hand writing my profiles which lead to a terrible situation as my water bottle once leaked while all my profiles were in the same gym bag. Oh the horror!<br />
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My solution was to find a font for my computer that would allow me to put these, with their symbols all on my computer so I had an electronic backup. All the fonts I found SUCKED. Sure they gave me the symbols but then I had to keep changing fonts to type regular words into my profile as I liked to write the names of the songs, and even some cuing notes. That lead me to develop my own <a href="http://www.evernote.com/l/ACbt6BOOC8tAeY0nSSLQxhw5iMJmfTFEGuQ/" target="_blank"><b>True-Type Spinning font</b></a> (unsanctioned of course), that that font allowed me to just change the top half of the number keys to show the symbols while maintaining an Ariel font for everything else.<br />
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I even created my own hybrid to the symbols where I would write in superscript the time a movement would start in the song and then subscript when that movement was over... Yes, yes. Good, good!<br />
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I then discovered Class Builder from Cycling Fusion, and while it meant I had to abandon my beloved symbols, it allowed me to do some radically different things from my peers at my gym, and the participants loved it. First it allowed me to actually change the screen cues based on the time in the music. I could have virtually all my profiles and play lists on a device, and I was able to project a heart rate profile of the ride so members knew what to expect. I then started sharing my profiles here including the file that you could import right into your own device and be ready to ride.<br />
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But alas...all good things must come to an end and Apple changed some security parameters that would allow me to share my profiles the way I had been. Then a new manager took over my gym and she stole my television so I could no longer project my profiles, and then with iOS 11 Class Builder doesn't work. I have yet to try their iClass Builder, maybe soon!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggxDK76s8Ol72i0vtfu6CefLoy5gEvWOaArfAYMF-YwFqAVFBuIY6w4Mv8DVAEbXJFyJVTjEi_70YBwSp0y5YSCpaKJP7CrUyd2IQTzLx_TYwQqP10IWFl35BhRCr4kSsKbGi1E2HVJPOl/s1600/download+%25285%2529.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="275" data-original-width="183" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggxDK76s8Ol72i0vtfu6CefLoy5gEvWOaArfAYMF-YwFqAVFBuIY6w4Mv8DVAEbXJFyJVTjEi_70YBwSp0y5YSCpaKJP7CrUyd2IQTzLx_TYwQqP10IWFl35BhRCr4kSsKbGi1E2HVJPOl/s200/download+%25285%2529.jpg" width="133" /></a></div>
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<span style="font-family: "verdana" , sans-serif;"><b>How Long Does It Take To Make A Profile?</b></span><br />
My typical profile takes my 30-60 minutes to pull together.<br />
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<b><u>Here's my approach.</u></b><br />
I keep Shazam on my phone so anytime I hear new music I capture it so I can go back and download it later. Some songs you just know deep in your soul what you're going to do with it, "That's a hill climb." "Wouldn't that be a great Sprint."<br />
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<b style="background-color: black;"><span style="color: orange;">HINT:</span></b> When I download the music I put it into a play list called Strength, Interval, RaceDay, or Endurance. Now I know what music I have that feels right for what type of ride.<br />
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<u><b>What about the profile?</b></u><br />
I coach like I ride my real bike, which goes to say I don't try to put in a bunch of weird choreography. I don't make stuff up just to keep the class "fresh". That's what the music is for. I know that when I approach a mountain that there are often rolling hills leading up to it. Do I imagine a plateau at the top or bottom. I decide how many mountains I'm going to do and start from there. Do we go straight up the mountain, or are their switchbacks as we climb (these are all cue points for me). And then just for fun, do we piece in a Sprint or a Tabata interval? Once I have the visual of the profile in my head (3 mountains with switchbacks and a Sprint at the end), then I pick out the music.<br />
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<b><u>Music Selection:</u></b> I drop all the music I want onto a play list and see what time it takes. At my gym, the class is 55 minutes, so if my list comes close I know I'm pretty good. Sometimes I need to swap out a song. I think the flat at the top might need to be shorter or longer...so I go to my music play list for that type of ride, sort the music based on duration and I have 50 songs that I can swap with that will get me to the right time.<br />
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Music variety is important but don't get too hung up on it. I have some songs like Bruno Mars' Uptown Funk that literally has 237 plays (as of the date on this blog). Spinning® Master Instructor Raquel Rezara Schmidt passed along some wisdom to me that has always stayed with me...We'll get tired of our music before our classes do because they're taking other classes too.<br />
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Said another way, you're hearing your play lists a lot more than your participants, and the same is true of your profiles. If you have 8-10 good profiles and play lists you could probably get away with using those same 8 for six months and your participants won't think a thing of it.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitfJ5L8fG-Ua7iMwvuiVCrQDm0x1tJiOPEHcTfHFy1vZw00G1SUWyciayPazZMhiQ-Tfp4yrmHRYL3HtGzOZo5fa0YYETxBKNHLHty8MJmpDtuOlJM8ewJQ8DDhw-sUc5hp7M5EVSmTaRK/s1600/images.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="148" data-original-width="341" height="138" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitfJ5L8fG-Ua7iMwvuiVCrQDm0x1tJiOPEHcTfHFy1vZw00G1SUWyciayPazZMhiQ-Tfp4yrmHRYL3HtGzOZo5fa0YYETxBKNHLHty8MJmpDtuOlJM8ewJQ8DDhw-sUc5hp7M5EVSmTaRK/s320/images.png" width="320" /></a></div>
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<b><u>Where do I find music?</u></b><br />
I have a couple of Go-To sources<br />
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<ul>
<li>iTunes : I always check out what's in their Top 100 Pop genre songs.</li>
<li>Spotify : I get to triple dip here. First I hit and go to Charts. I always visit the Viral 50 both US and Global. Second I hit Genres &amp; Moods and visit Workout. I always review the Cardio play list and the Beast Mode play list. And then finally, I follow other instructors to see what they're playing. A couple of my favorite are Chrispins and Dana Urban.<br />
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<span style="background-color: black; color: orange;"><b>Quick Tip:</b></span> Chrispins runs a very nice blog site, you should <a href="https://chrispins1.wordpress.com/" target="_blank">check it out here</a>.<br />
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<li>I have a host of websites of other indoor cyclists I visit, include Chrispins, but also Steve's site called "<a href="https://fortherideinside.com/" target="_blank">For the Ride Inside</a>"</li>
<li>Occassional I use YouTube, but that's mostly for Remixes</li>
<li>and then there's Facebook. Search on Workout Music and you'll find more music than you could ever play. Join a couple of indoor cycling groups, they're always sharing.</li>
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Some last minute advice.<br />
Don't stress the details too much. Have a plan in mind for what the ride should look like and what positions/cadence/resistance you're going to go, but don't be afraid to deviate from the plan. Sometimes when I'm coaching I find that the group has more or less energy than expected - adapt. Sometimes I think, 'This is going to be a kick ass mountain with lots of switchbacks' and then I realize that we've already loaded enough, better dial it back some.<br />
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Go with the feeling of the room, or where the music takes you. Switchbacks is one of my signature moves at my club and depending on the music I may just throw a long one or a short one in that was unexpected just because it feels right. What I'm saying is that you don't have to have all the details worked out to make it a great Spinning class, there's a lot to be said for being flexible in your approach. We do this thing so that we can take our love of exercise to others and to make it fun for them, but you should also have fun with it.<br />
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Keep Spinning!</div>
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~ <i><b><span style="font-size: large;">SpinningFreak</span></b></i>™</div>
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<a href="https://www.dropbox.com/s/43i6x26tijdvtth/IEZ%20116.pdf?dl=0" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="245" data-original-width="635" height="123" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2pWA3yiiUubjPGDGSWaPSpGbzQyPGRQbiScRI1lEUT3R6X_zfHgi6M-dQ5TmBZCd9-9oKZil1tplRVk7rxm37CYGKB7hCKOjXguvA6f17KOTYV82BAvGQHnXdl3Hwed1Y_sQKIYmtuyQ1/s320/hr+chart.jpg" width="320" /></a>I came up with this profile when I was feeling particularly sadistic. Someone in class commented that they were saving something for Tabata at the end, so naturally I put it in towards the beginning and book cased the ride with Sprints on a Hill at the end of the ride.<br />
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<iframe frameborder="0" src="https://widgets.itunes.apple.com/widget.html?c=us&brc=FFFFFF&blc=FFFFFF&trc=FFFFFF&tlc=FFFFFF&d=Hit it Hard & Fast. Finish Strong!&t=Interval 116&m=song&e=song&w=300&h=370&ids=1210538366,1040294829,906888056,526922556,256773717,1213795423,1229315050,1234838379,932694553,963223159,1236272436,1102580853,354713095,893260665,1286895712&wt=playlist&partnerId=&affiliate_id=&at=10lbf5&ct=" style="border-style: initial; border-width: 0px; height: 370px; overflow: hidden; width: 300px;"></iframe> <iframe allowtransparency="true" frameborder="0" height="370" src="https://open.spotify.com/embed/user/1225740797/playlist/5EuDjiRTKjLnEhEfGxM1QB" width="300"></iframe></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6812045709493290294.post-58118350544447127622018-01-07T18:27:00.000-05:002018-01-07T18:30:33.416-05:00Gated Reverb (Spinning Profile & Playlist)<span style="font-family: inherit;">Your parents did it. Your grandparents probably did it, and you'll probably do it.<br />
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Nearly every generation thinks the music of their youth was the pinnacle of music, and eventually you're driving to work one morning and while you're skipping through the channels on your car radio you find a new "oldies" station and they're playing 80's music. Wait. What happened here? When did the 80's become "oldies"? That's what I grew up on and I'm not old.<br />
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Denial aside, I could never lay my finger upon what it was about the 80's sound that I liked so much. I assumed it was just because those were my youth years, but then I came across this video one day.</span><br />
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</span> <span style="font-family: inherit;"><span style="text-align: left;">In this video they explained a happy little accident that created "Gated Reverb" and then explain it's role within 80's music and how it's changed over the years. All that to say, it was pretty enlightening and gave birth to my playlist IEZ 114 Gated Reverb. Not everything in this list qualifies as gated reverb, but certainly the majority.</span></span><br />
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Those that watched Monty Python will understand that blatant attempt at a segue in the conversation. For those that don't quite get it, ask a friend.<br />
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I've taken up yoga for the new year, shooting for twice a week when I don't get a last minute emergency spin sub request. I've been pretty injury free for the last year which I attribute to a dear friend of mine who has using me as a test dummy for Muscle Activation Technique as she works on her skills. That being said, I do have some slight hip issues which seem to be the result of having the hamstrings of a man half my size, but twice as tight. I'm hoping yoga will get me some of my flexibility that I had in my youth when I was into the martial arts. Here's a pretty good article on yoga for cyclists; the pigeon pose nearly kills me.</span><br />
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</span> <span style="font-family: "trebuchet ms" , sans-serif; font-size: x-large;"><b><a href="https://www.bicycling.com/training/fitness/essential-yoga-for-cyclists/slide/3" rel="nofollow" target="_blank">Essential Yoga for Cyclists</a></b></span><br />
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<a href="https://www.bicycling.com/training/fitness/essential-yoga-for-cyclists/slide/3" rel="nofollow" target="_blank"><img border="0" data-original-height="319" data-original-width="566" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK3LISxfv63wWoKGWHItjrUN1FHAk0eRKycne4ZpVACOddeDqgxoY7_L7ROzo7PVg589NFHPdQNHa8AbKExLBNGYAyq5r7Z3mtKXUq9kRllpLWXn7TzAFrDfVXL_5skvw6glZtWqSAqVcO/s320/pigeon-728.jpg" width="320" /></a></div>
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</span> In good health, SpinningFreak™</div>
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Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-6812045709493290294.post-85814813363440009252017-12-31T11:38:00.004-05:002017-12-31T11:38:55.956-05:00I'm Still Standing (Spinning Profile and Playlist)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDKKfWMEyTvbUzkS6LcTQmM8QZbji1Pi71a1u367udUA5UwZm1_TCMJlGek2AyQUHZ1PzShByU0zeehfOx0dY_w3iTaQIYd_m83rNSUlWfcfdj_XDkACAy3PqmFChXIpg82i2IhwN7JH1v/s1600/MontBlancRegion_BuenaVistaImages_Getty1-56a16aee3df78cf7726a89cf.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1101" data-original-width="1600" height="220" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDKKfWMEyTvbUzkS6LcTQmM8QZbji1Pi71a1u367udUA5UwZm1_TCMJlGek2AyQUHZ1PzShByU0zeehfOx0dY_w3iTaQIYd_m83rNSUlWfcfdj_XDkACAy3PqmFChXIpg82i2IhwN7JH1v/s320/MontBlancRegion_BuenaVistaImages_Getty1-56a16aee3df78cf7726a89cf.jpg" width="320" /></a></div>
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Wow has it been a VERY long time since I blogged. This blog originally was a way to share my play lists and Spinning coaching style to the world. Then a few years back I got involved in triathlons as a reaction to watching my brother's failing health. And then I took on a new role within my company which dominated my time and I started journaling (paper and pencil).<br />
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So today, on this last day of 2017 I am changing up Spinning Freak™ once again. I'm sure that this will cause an exodus of some subscribers/followers, but since this is ultimately meant to be a tool for me for outward expression, so be it. I'm also sure that at some point in time I'll say something to come back and haunt me and prevent me from ever running for public office, again, so be it.<br />
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<span style="font-size: x-large;">You can never reach the next mountain </span>unless you can see the path to get there.<br />
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A couple of years back during an Olympic distance triathlon, I had what I would characterize as a panic attack during the swim portion. Those unfamiliar with triathlons, it's a single challenge consisting of a swim, bike ride, and a run; always in that order. While the distances can vary somewhat, and Olympic distance swim is generally around 3/4 of a mile.<br />
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Mind you I had done that distance before, in fact it was my second Olympic race of the season, but during the adrenaline filled excitement of the actual event, anything can happen. And so it was I made the first turn of a two lap open water swim and I started panicking. I was going to drown, my wife would be left to raise my children, would she be able to support them? What had I done? What was wrong? I was never going to make it to the next turn.<br />
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I ended up switching to side stroke for that length of the swim, and decided to drop to a sprint distance (single lap). Btw, it takes a very long time to side stroke .3 -.4 miles. I finished my race in what would have been an okay time for my sprint distance, but was ultimately DQ'd for the decision. Oh well, I do these for myself anyway.<br />
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I then looked for ways to get out of my next event and Ironman 70.3 race which would again double all my event distances. Mind you, I could just not go, but what a horrible waste of money, and it just pisses me off to waste money and even more so to back down from a challenge.<br />
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I jumped back into my training in the local lap pool, and during one afternoon I realized my issue. When I was swimming during the event I had been looking at the swim buoy for the next turn which was a great distance from where I was. With each pause to site my path, it appeared that I wasn't any closer than the last time I sighted. My perspective was on the entire challenge, not the path to success.<br />
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I then took up several visualization tools to help me, "How do you eat an elephant? One bite at a time."; "How do you boil a frog? By turning up the heat slowly, instead of all at once.", and my personal favorite stolen from Pixar's - Finding Nemo, "Just keep swimming."<br />
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I changed my perspective from looking at the turning buoy to just the next buoy which was only a 100 meters away, not 700-800 meters. These micro-goals let me achieve the greater goal without being overwhelmed.<br />
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Enough reflection...<br />
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I'll be back blogging this year and over the next several posts you'll see a change in the look of my blog, and if you are only here for the music play lists, great, they'll still be here listed at the bottom of each post. If my babbling helps you realize that everyone has issues in achievement great, and if it drives you away, <span style="font-size: large;">so be it</span><span style="font-size: large;">.</span><br />
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Final note before the playlist...I finished the Ironman 70.3, and have done 1 more since then and signed up for my next one in July 2018; but more on that in another blog.<br />
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<iframe frameborder="0" src="https://widgets.itunes.apple.com/widget.html?c=us&brc=FFFFFF&blc=FFFFFF&trc=FFFFFF&tlc=FFFFFF&d=Interval Energy Zone Ride w/ Tabata & Sprints&t=I'm Still Standing&m=song&e=song&w=300&h=370&ids=1175523545,1060675467,906887885,575998655,902143916,171708539,976755292,192691055,655185090,214145445,364197148,256773619,1266716155&wt=playlist&partnerId=&affiliate_id=&at=10lbf5&ct=" style="border: 0px; height: 370px; overflow-x: hidden; overflow-y: hidden; width: 300px;"></iframe> <iframe allowtransparency="true" frameborder="0" height="370" src="https://open.spotify.com/embed/user/1225740797/playlist/4cO83AMJN8wnnj450YDmKS" width="300"></iframe><br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6812045709493290294.post-25471409558350845482017-05-28T19:21:00.000-04:002017-05-28T19:21:34.883-04:00Maximum Effort (Spinning® Profile & Cycling Mix)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiftThpuObJ0AiIvMvXFNP2Y8lWj6fcjzC8X7wo3dbsI28VQIdsnRVLhjIfG1OuenSAbEO1Ays-zHHte_XwpJS1daOyJIFUkz1vhDirIbYqS9aKu6hqKkrJNEhyVfidRmBA6i-Kupt6KTrP/s1600/maximum+effort.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXQm_5zcJgbucHsOMrPhJOKd5faF7ATlxBRb4mOdmI4dyzScJnardv2qaXjWgLgE5muMjE6rDlrKkEX32P3zas4bBddf3KIIwoof9OhiBaJ-q4c_dT_rlxzdErDHSg-jqiG_-DWQ33Oj2b/s1600/Stage+20.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="323" data-original-width="600" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXQm_5zcJgbucHsOMrPhJOKd5faF7ATlxBRb4mOdmI4dyzScJnardv2qaXjWgLgE5muMjE6rDlrKkEX32P3zas4bBddf3KIIwoof9OhiBaJ-q4c_dT_rlxzdErDHSg-jqiG_-DWQ33Oj2b/s400/Stage+20.png" width="400" /></a><img border="0" data-original-height="200" data-original-width="220" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiftThpuObJ0AiIvMvXFNP2Y8lWj6fcjzC8X7wo3dbsI28VQIdsnRVLhjIfG1OuenSAbEO1Ays-zHHte_XwpJS1daOyJIFUkz1vhDirIbYqS9aKu6hqKkrJNEhyVfidRmBA6i-Kupt6KTrP/s200/maximum+effort.jpg" width="200" /></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Stage 20 of the 2016 Tour de France was probably the most interesting terrain profile on the race, in my opinion. So obviously I had to enshrine it in a race day ride profile for my studio.</span><br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6812045709493290294.post-22468825056889302422017-01-16T21:21:00.002-05:002017-01-16T21:23:07.940-05:00Logik™ Cycling ReviewWhen I travel I often stop by local facilities to check out the Spinning® talent. You can learn something from everyone, sometimes it's a new cue, a twist on a profile, and sometimes it's what not to do.<br />
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<a href="http://logikpower.com/" rel="nofollow" style="clear: right; display: inline !important; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbGv4r1h8EvEC4DerdQeSgs6oYeqHtuvLnREwTZ6Ik7KADAGH-3KK6i3M1LBKvoFqMZKP-brqkKaH_tKLFIsv3wQmZdNuoxXY_lJPkz6LsfqW1Pmt2bKBz1vMuHX-41OaVE6VtxY4rjO13/s1600/logo-logik.png" /></a>On a recent trip to Dayton, Ohio, I was invited by a former colleague to try out Logik™. What my buddy had told me in advance was simply that it was a new facility and that everyone gets a heart rate monitor to see how well you follow the designed profile. What I experienced was so much more than a simple heart rate emphasized class.<br />
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<i><b>Disclaimer:</b> I am interested in all things "geek" so I was excited about a different experience than a normal sweatfest that I find when I usually travel.</i></blockquote>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsmm0vdxG9x_iulZ-lwVfJ8Ro6-2xuPYSamsfUj0jc-Y7QxSaMf7aE-oMXeiGc2by_Ahc16KNlcQTSRRjdisLxDqtFH3b3OUcM4S9UM7Dqs-jZxtzh582yNuFyx_Qfy1LD5DAKfMWEkBey/s1600/logik-cycle-banner-1_copy_gallery.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="187" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsmm0vdxG9x_iulZ-lwVfJ8Ro6-2xuPYSamsfUj0jc-Y7QxSaMf7aE-oMXeiGc2by_Ahc16KNlcQTSRRjdisLxDqtFH3b3OUcM4S9UM7Dqs-jZxtzh582yNuFyx_Qfy1LD5DAKfMWEkBey/s640/logik-cycle-banner-1_copy_gallery.jpg" width="640" /></a></div>
<u><span style="font-size: large;"><i><b><br /></b></i></span></u>
<u><span style="font-size: large;"><i><b>The Tour</b></i></span></u><br />
Even though I would categorize Logik as boutique-style facility I was expecting the same type of gym front end with a desk to welcome guests, sign a waiver, etc... At my buddies guidance I had registered the evening before so they had all my waivers and personal information in advance, and even prior to my visit, at the direction of my buddy I received an email telling me what bike I was assigned and that I should arrive 15 minutes before class for instruction and setup.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrZVRBE5oJqsED75CXGeF9yUmNKRIucDdL7gqgRLfTCv1f6rNAR6mH1421XtF0BdTSu3-NRFBe5rfkdW6Ukk54yXKJGYPzSnqk0UJdMIlp1tK-RL3YPc6xXPABlFaNI-anlHB1yPy5tetg/s1600/hr+chart.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrZVRBE5oJqsED75CXGeF9yUmNKRIucDdL7gqgRLfTCv1f6rNAR6mH1421XtF0BdTSu3-NRFBe5rfkdW6Ukk54yXKJGYPzSnqk0UJdMIlp1tK-RL3YPc6xXPABlFaNI-anlHB1yPy5tetg/s320/hr+chart.jpg" width="320" /></a></div>
When I first walked in to their 12,000 sq/ft facility I knew I was in for something different. While that typical welcome desk was present, my attention was immediately fixated on the ceiling. This place was an actual bike shop, and not just the typical shops that I visit that emphasize general consumer bikes, this was a place that catered to athletes. Most shops have hybrids and road bikes, while logik had more than a few TT (time trial) triathlon bikes. Once I managed to pull my gaze away from the bikes, I was able to visit a touch screen kiosk to check in and I was issued my heart rate monitor. And here's where I made my mistake, use their equipment and leave your monitor equipment at home; but more on that later.<br />
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I then changed clothes in preparation for the ride and then my friend gave me a brief tour of the facility. In addition to cycling they have a small but adequate weight training area, a TRX area, a kickboxing area, an open area that they use for some various classes such as a core class, and a separate yoga studio. Everything was as you expected, clean, new and well kept. <br />
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At this time I wasn't able to view the actual cycling studio because a "drop-in" session was in progress. This was not an instructor lead ride, so I have no clue what the feel of the room was or what was on the monitors. Instead I was introduced to the evenings cycling coach, Dave Cox.<br />
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With a few minutes left before our pre-class time, I visited the on-site cycling shop where they were working on a bike rebuild and a couple of different tune-ups. The number of bikes they had queued up to work on leads me to believe they must do really good work, which my buddy confirmed was the case.<br />
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<b style="font-size: x-large;"><i><u>The Studio</u></i></b><br />
When you walk into the studio the back consists of what I would call "Mission Control". Several computers where they are monitoring your your biometrics, controlling the music, video projection, etc... <br />
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<a href="http://wdtn.com/2014/07/16/cycle-logik/" rel="nofollow" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIZEQziT7m_mczZXxZPJvJViFGhWXj3XGLYRDnTCp7vUpjHEJl2JdIM0mDfhDwBH-2QXVjMZmHnEuLThFQ9qaEtwqMDIbURWCAQ1UW4q5EIUSzpxq8O8omsdKIrO7a47kNZ5ryvqIcM_ja/s320/cycle-logik.jpg" width="320" /></a>Then there's the bikes; They use Schwinn magnetic resistance bikes. The facility's owner, Jamie Raddin actually came over and set me up on the bike. At first I was concerned in how he adjusted me as it was certainly a different technique than what I use for my classes, but I deferred to his experience. He then explained how and why he fit me as such and I will say that once I started spinning, I have to agree that on that bike I was definitely in a better position than I would have been using my normal method. The handle bars were such that I most likely would have hit my knees, which is exactly what he said he was trying to avoid. That's a crack on Schwinn and not on Logik. It wasn't an issue for me as I'm used to being prone on a bike, but a new comer might find it uncomfortable.<br />
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Class started with several "last calls" for riders and 2 projection screens listed all the participants and their heart rate as a % of MHR. Jamie tells me that they have their own calculation for what this is for new participants, but I simply gave them my numbers and we were off.<br />
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<u style="font-size: x-large; font-style: italic; font-weight: bold;">The Class</u><br />
Class started as you would expect with a nice long warm up. The center projection showed a pseudo-profile of the ride. I say pseudo because instead it was more like taking the heart rate response chart that you've seen on my profiles and then looking at them from the top down. You don't really see that your heart rate is going up, instead you see the different zones that your going to be in as colors on a single bar. This was simply a different way to present this information and not necessarily bad. This definitely stresses staying within your heart rate zones. My only concern with this is that it doesn't allow for differentiation in Zone 4, above and below threshold.<br />
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I was warned that there was a potential interference between my normal Garmin heart rate monitor and their Wahoo TickR's all using ANT+ communications. I assumed that if this would happen that if I simply unplugged my monitor everything would be fine. No! The interference is with the Garmin watch itself and it resulted in my projected numbers on the screen being firmly planted at 65-70%MHR no matter what I did. At first I thought I maybe gave them the wrong MHR, but when I couldn't budge the numbers I knew there was something else wrong. When I swapped the chest strap for an armband and it didn't resolve I just gave up and watched my Garmin.<br />
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In an effort to fix the communication problem that my watch had posed, the attendant in "Mission Control" locked up their system momentarily. Our instructor, Dan Cox, didn't miss a beat. They projected a 1st person video of a ride through the Bavarian Alps and he kept riding his profile. When they recovered, everyone (except yours truly) was back to the heart rate tracking game. Below is a magnified view of the information they project in the room. You can provide them any name you like to maintain anonymity.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmyp6mpiYjoRvFpbRjSNUb_71NWhm1jkeKRNzy8YAnbSx50Jas0cXvepMOkZy5OpyYN3xO2KyA5zuCtboe6Lqefjhu0Ixqda1gDi7ys3UYRFd86iCEV8OSdHITw0du2nLKBrXI28v4-4wq/s1600/HR-cardio-data_940x507.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmyp6mpiYjoRvFpbRjSNUb_71NWhm1jkeKRNzy8YAnbSx50Jas0cXvepMOkZy5OpyYN3xO2KyA5zuCtboe6Lqefjhu0Ixqda1gDi7ys3UYRFd86iCEV8OSdHITw0du2nLKBrXI28v4-4wq/s400/HR-cardio-data_940x507.jpg" width="400" /></a></div>
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After class, I commended Dan on his cuing and profile recovery. Any instructor doing this long enough is going to have problems, it's how we spin with them that defines the experience. Someone then came around and gave each of us a cool, wet towel (that's part of boutique experience) and we were left to our own. I learned that a 2-1/2 page summary of the workout is immediately emailed to each participant. The detail in this report was incredible, and I only wished mine had worked so I could share it with you. Based on the information in the report you can customize your workouts to meet your specific goals, such as endurance, weight loss, etc... And finally, I learned that they dynamically adjust your heart rate zones based upon your trending on multiple workouts; a completely unique characteristic of their algorithms. I put it akin to having your handicap in golf adjusting and fine tuning the more rounds you play. The advantage here is that you're not periodically doing threshold testing to optimize your zones. Nobody wants to do that!<br />
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In Summary, I think Logik is on to something. I'll be interested to see if they can franchise their technology to a larger audience and I look forward to seeing more from them.<br />
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Unknownnoreply@blogger.com01547 Lyons Rd, Dayton, OH 45458, USA39.6267019 -84.198302714.1046674 -125.5068967 65.1487364 -42.8897087tag:blogger.com,1999:blog-6812045709493290294.post-9819075108467789812016-11-20T15:28:00.000-05:002016-11-20T15:28:09.072-05:00Strike a match (Spinning Profile & Playlist)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0WGknu8VijQGtoqvKiJIps_N-rZR4VYLyJELHsMxZX-UjN7mD1ctrGOcbPRFPNTaSs_8LJ_wuyD9K1V1YcGosc0bYSzyXuNvDvwT-zItuqgaQcyZ-_b5wA3qc7GHusSO2Xg6TEcTp6dWw/s1600/Firebird.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0WGknu8VijQGtoqvKiJIps_N-rZR4VYLyJELHsMxZX-UjN7mD1ctrGOcbPRFPNTaSs_8LJ_wuyD9K1V1YcGosc0bYSzyXuNvDvwT-zItuqgaQcyZ-_b5wA3qc7GHusSO2Xg6TEcTp6dWw/s320/Firebird.jpg" width="320" /></a></div>
I had such a great time using my Election Day ride, I felt it was a shame to not use the profile for another 4 years.<br />
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Here's essentially the same profile with new music and 1 extra hill climb. <br />
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It wasn't at all intentional that I had music selected that made reference to fire until I went to put this post up; "Highway to Hell", "Accelerant", "Lucky Strike", and "Fireproof".<br />
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On an entirely personal note, I have signed up to do my second Ironman70.3 event with the goal of knocking 65 minutes off my time. While that sounds like a lot, it really isn't when I did as poor as I did. I went into the event apprehensive about the swim, which I finished in 65 minutes, and then my hip flexor injury kicked up at mile 8 on the run slowing me to a snails pace. My goal is to get under 7 hours. It's good to have stated, and printed goals...they help to hold you accountable.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWJ9VPe-GUIziqYadaywYWSFEs3hKSzyHqdVMy_wwjYJ7bpFlHuFmkh2XtswcNnGGdqVpRfDPwLZp2jdYQNlKS5_rqDTodLOViuhajiXK5VgZOzy6nCFdmkFl-kzwC01rYXNCLEtOsr7jD/s1600/goals.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWJ9VPe-GUIziqYadaywYWSFEs3hKSzyHqdVMy_wwjYJ7bpFlHuFmkh2XtswcNnGGdqVpRfDPwLZp2jdYQNlKS5_rqDTodLOViuhajiXK5VgZOzy6nCFdmkFl-kzwC01rYXNCLEtOsr7jD/s400/goals.jpg" width="400" /></a></div>
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<iframe frameborder="0" src="https://widgets.itunes.apple.com/widget.html?c=us&brc=FFFFFF&blc=FFFFFF&trc=FFFFFF&tlc=FFFFFF&d=Interval Energy Zone w/ 3 Hills&t=Strike a Match&m=song&e=song&w=300&h=370&ids=318741513,580697908,109719,353037,574044008,725803641,318393465,1006660589,932652301,276649797,542468983,528437613,1105985039,1060675467,354579298&wt=playlist&partnerId=&affiliate_id=&at=10lbf5&ct=" style="border: 0px; height: 370px; overflow-x: hidden; overflow-y: hidden; width: 300px;"></iframe> <iframe allowtransparency="true" frameborder="0" height="370" src="https://embed.spotify.com/?uri=spotify%3Auser%3A1225740797%3Aplaylist%3A3ROjaDMaBc7G9lmVeuhd0e" width="300"></iframe></div>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6812045709493290294.post-54677560431677520142016-11-06T17:18:00.000-05:002016-11-06T17:18:38.364-05:00Election Day Crazy<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjgHTg2XCP0Nw7H2PGSnspAxRscHVSujca6SiMahHm6BK6PYGLRCOjJmKoPl7TCY1hsQXgMunYPAM8WvcKhS2-I5UxzQr-IlU8k7mI5F9wUXCxara6Hlg5szpVGFtwI221askDtC3_cSrY/s1600/crazy.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjgHTg2XCP0Nw7H2PGSnspAxRscHVSujca6SiMahHm6BK6PYGLRCOjJmKoPl7TCY1hsQXgMunYPAM8WvcKhS2-I5UxzQr-IlU8k7mI5F9wUXCxara6Hlg5szpVGFtwI221askDtC3_cSrY/s320/crazy.jpg" width="320" /></a></div>
This election cycle can't be over soon enough for me; and this is from a guy that LOVES politics.<br />
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My issue with this particular election cycle is the polarization of people that under normal circumstances can hold intelligent, well thought out conversations, that suddenly feel it's okay to shout down opposing views and opinions.<br />
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My solution...ENDORPHINS!<br />
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I teach on Tuesday's which means I'm there right as the polls are ready to close on Tuesday night. So here's my homage to the craziness.<br />
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Side Note: I wanted to put Pink Floyd's - Another Brick In The Wall in this play list since there was a lot of discussion about that during this cycle, but I just couldn't find the right way to put it into the profile so here's the video anyway.<br />
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Enjoy and remember that Wednesday morning, we're all still people and we should be civil towards each other; and those that are just plain suck. <br />
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God Bless,<br />
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<span style="font-family: "georgia" , "times new roman" , serif;">SpinningFreak</span>™<br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6812045709493290294.post-39313305726913595012016-09-27T18:45:00.000-04:002016-09-27T18:45:04.526-04:00Tour de France - Stage 20 Megève / Morzine-Avoriaz (Spinning Profile & Playlist)<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Every year I pick a segment on the TDF to profile a new Race Day Energy Zone ride; and this year I picked Stage 20 just because I like the diversity of the terrain. <br />
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Living in Ohio, I bike<a href="https://www.blogger.com/"><span id="goog_1141283265"></span> enough<span id="goog_1141283266"></span></a> flat stretches so I have to use the simulated mountains on my Spinning® bike to remind me of home in Appalachia.<br />
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A couple of reminders about RDEZ rides:</span><br />
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<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Minimum cadence is 80 rpm</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Heart rate zone 4 & 5 for the entire "race"</span></li>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">What this means is that you have to be careful to not load your mountains as steep as you would during a strength ride because your cadence is going to be up to 33% faster. Out in the real world this translates to changing to smaller gears for climbing. <br />
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Today's profile has 2 warm up songs with the first just to get the legs warmed up, and the 2nd one to get the core warmed up, go over the positions and proper loading techniques since chances are pretty high they're not used to loading for this type of ride.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Song #3 was the <a href="https://youtu.be/ROnP-b7HbPg?t=23s" rel="nofollow" target="_blank">opening music from Knight Rider</a> so you'll either need to find a way to <a href="http://www.vidtomp3.com/" rel="nofollow" target="_blank">download music from YouTube</a> or substitute another song.<br />
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Some of my cues in this profile will say (Power Turns). Remember this ride isn't just about doing a specific position, it's about a guided journey, visualization. Just like the hill climbs with switchbacks you'll also have switchbacks coming down the hill. Now you wouldn't really do this if you were in the alps (mostly for fear </span><span style="font-family: "arial" , "helvetica" , sans-serif;">of driving on the planet), </span><span style="font-family: "arial" , "helvetica" , sans-serif;">but I want you</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">to imagine as you're going down hill that the turns are steeply banked and you can power into the turns; adding resistance and keep pedaling at that high cadence. Once you're out of the turn, decrease your resistance and continue. </span><br />
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</span> <span style="font-family: "arial" , "helvetica" , sans-serif;">You can add as many or as few of these downhill switchbacks as you feel the mountain gives you.<br />
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Preclass I played an edited version of this YouTube preview of Stage 20 so that my class participants could "see" what we were about to undertake to aid them in their visualization.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Remember Race Day is about the energy in the room as much as it is about the profile, so anything you can do to elevate the excitement will make the class more interesting. <br />
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~ Spinning Freak™</span><br />
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This link will actually take you to two different profiles lists; the profiles are the same but they have slightly different music depending on your preference. Enjoy!<br />
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Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-6812045709493290294.post-56979145973276391282016-09-21T21:42:00.000-04:002016-09-21T21:42:12.851-04:00Welcome to Wonderland (Spinning® Profile & Playlist)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKj5qKa5RE7nsK1I7-I0us9BPHKCdodMj6fbIJJXE1OAE-cD7M1ZXTBviLn5aIaPI0wRkGLBSz_CRCLT3ZF2sBiE8yHX8Biw86Og1STbGkWwU059TjTBFc4yqPtCeqRFTMFQusB-PPtVXk/s1600/wonderland2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="187" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKj5qKa5RE7nsK1I7-I0us9BPHKCdodMj6fbIJJXE1OAE-cD7M1ZXTBviLn5aIaPI0wRkGLBSz_CRCLT3ZF2sBiE8yHX8Biw86Og1STbGkWwU059TjTBFc4yqPtCeqRFTMFQusB-PPtVXk/s400/wonderland2.jpg" width="400" /></a></div>
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Wonderland is a play on words for me...that's what I call it when you step on a scale and the first number is a 1. In truth, weight is just a number and not an accurate measure of fitness or health. If you're 6' - 3" you're probably close if not over that 200 number or even if you're a pole. That is NOT the case for me, at my 5' - 9.5"stature; not that I was in bad shape, but I'm certainly not what I was when I was martial arts fighting. I always said that if I had worked out like this in my 20's instead of my 40's, I would have been ripped. Alas, my late 20's exercise program was limited to watching figure skating with my wife on the couch and NFL on Sunday (if <a href="http://www.steelers.com/schedule-and-events/season-schedule.html" rel="nofollow" target="_blank">Pittsburgh</a> was playing.)<br />
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Last fall I decided to step up my triathlon endeavors and registered for my first<a href="http://www.ironman.com/events/triathlon-races.aspx?d=ironman+70.3#axzz4Kw2Rx9hZ" rel="nofollow" target="_blank"> Ironman 70.3</a> - For those unfamiliar, it's also called a Half Ironman; and No you cannot call yourself an Ironman unless you do the full 140.6 version of this race, in my opinion. That would be akin to running 8 different 5K races and calling saying you've run a marathon; but I digress.<br />
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Starting in January 2016, I concentrated on my eating habits (you can't out work your eating), upped my workouts to 5-7 workouts a week, and 9 months later I had dropped the 20 pounds to put me in Wonderland. All that to say, it's hard work, but if you set yourself a goal AND make a plan to<br />
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achieve the goal then it can be done.<br />
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Oh, and I did finish my first Ironman 70.3 this year, and I look forward to doing several more. My next major goal is a full Ironman by age 50 (age, just like weight, is just a number).</div>
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<span style="font-size: large;"><b>Welcome to Wonderland Profile</b></span> is a STRENGTH ENERGY ZONE ride. Remember not to lose your breath, or you're working out in the wrong energy zone.</div>
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Unless you've participated in my class you may be confused by a couple of the instructions so let me explain them, and maybe these will bring something new to your participants without making up some crap like you see in some of these boutique studios.</div>
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<i><u><b>Incline Gets Steeper and Steeper (switchbacks)</b></u></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNjSlypk2738GiHneECAOAk2d9rjR4nrV9aJbduWgWHsl2V4QyItfhzFPrvjpzjaFKiSDptrMNKkWsdC3v_RdfdHjxkzhj3NNMeKtkeUj74ec57Dxlr-UttwdcbNfXALIWIJPa9H6pPQvx/s1600/481141-Switchback-road-up-Mesa-Vouno-0.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNjSlypk2738GiHneECAOAk2d9rjR4nrV9aJbduWgWHsl2V4QyItfhzFPrvjpzjaFKiSDptrMNKkWsdC3v_RdfdHjxkzhj3NNMeKtkeUj74ec57Dxlr-UttwdcbNfXALIWIJPa9H6pPQvx/s320/481141-Switchback-road-up-Mesa-Vouno-0.jpg" width="320" /></a>This is like switchbacks that I've coached for quite some time, but instead to always coming back to the base line hill resistance, you return with slightly more than you started with. Think of it like this, <span style="text-align: right;">you're going up a 5% hill, you come to turn that makes it really steep while you make the turn, when the road straightens out you're now on a 7% hill, etc...</span></div>
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I cue this by telling my participants think of increasing twice for the switchback and then decreasing once for the straight away. Up 2 - Down 1. Do this repeatedly and your hill turns into a mountain.</div>
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<b><i><u>Rolling Hills</u></i></b></div>
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If you've ever gotten to ride on "rollers" on the road, you know that some of the shorter and steeper ones you actually stand and run up the hill. Same goes in the Spinning studio. Go with how the music feels. Do you want the hill longer and more gradual (1 min) or shorter and steeper (30seconds)?</div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6812045709493290294.post-38180869346707850342016-07-11T19:48:00.000-04:002016-07-11T20:01:49.924-04:00You Ain't Seen Nothing Yet (Spinning Profile & Playlist)<div class="separator" style="clear: both; text-align: center;">
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Take my classes long enough and you'll eventually hear me say, "Run like you stole something." The implication being that someone is hunting you down and you better run (pedal) faster. I sometimes drop that line when you're spent and we still have sprints at the end of the ride - like this profile.<br />
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My latest playlist and profile is chuck full of a wide variety of songs so regardless of your audience there has to be something in there for just about everyone; unless of course you're like the folks in the Blue Brother's movie that believed there were only two types of music.<br />
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A couple of things about the cues for this profile:<br />
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<b><span style="font-size: large;">Rollers</span></b> (Segment #6, #9)<br />
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<b><i>>> StFlat/Run <</i></b></blockquote>
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Increase resistance to either a standing Flat or Run, and then drop the resistance as you go down the incline. Repeat as you like.</blockquote>
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<b><i>>> Climb/StFlat/Run << Flat </i></b></blockquote>
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Increase resistance to either a seated climb, or a bit extra to a standing Flat or Run, and then drop the resistance as you go down the incline. Repeat as you like.</blockquote>
Think of these as very short rollers so you'll want to cue the class to push hard up the incline so they don't lose momentum. The resistance loading changes are not dramatic here. Participants can go from light to medium and stay in the saddle, or light to medium-heavy and run up the incline. Think of this like the kiddy-coaster you see at the state fair instead of the ride-o-death at the amusement park.<br />
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<b><span style="font-size: large;">Incline To Hill </span></b>(Segment #11)</div>
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<b><i>Climb :40 >> Climb :30 < (switchback )</i></b></blockquote>
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I really like this combination but it may be a little confusing to cue at first. First for your understanding, you're heading up a hill with switchbacks. Each straight away is a bit steeper than the previous straightway as you go up the hill. So with each switchback you increase a lot, and then when your done with the switchback you decrease but not as much as you loaded. I cue this like two steps up and one step back. With each switchback your hill becomes steeper and steeper. Repeat as you like.<br />
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I hope you enjoy this profile and playlist. I'd love to hear what your take aways are from it. And if you're out riding on the roads this summer, be careful.</div>
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<iframe frameborder="0" src="https://widgets.itunes.apple.com/widget.html?c=us&brc=FFFFFF&blc=FFFFFF&trc=FFFFFF&tlc=FFFFFF&d=Interval Energy Zone 105&t=You Ain't Seen Nothing Yet&m=song&e=song&w=300&h=370&ids=405010,1110121977,192691055,1102580853,1025208843,268498528,691355385,1016210779,964501881,157434128,1043450857,1089260137,1120219993,637307956,858518134&wt=playlist&partnerId=&affiliate_id=&at=10lbf5&ct=" style="border: 0px; height: 370px; overflow-x: hidden; overflow-y: hidden; width: 300px;"></iframe> <iframe allowtransparency="true" frameborder="0" height="370" src="https://embed.spotify.com/?uri=spotify%3Auser%3A1225740797%3Aplaylist%3A6WHJCV6jAyZjnIcihJ8zNE" width="300"></iframe></div>
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Spotify Users: The version of Dannic's BLAZE is shorter on Spotify, so you'll need to adjust the start/stop times for your Sprints.<br /><br />iTunes Users: If you don't see an iTunes playlist above, disable your ad blocker for this site. I have no external advertisements on my site except iTunes playlists.</div>
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6812045709493290294.post-15435282219099102492016-06-11T22:45:00.000-04:002016-06-11T22:49:56.148-04:00Top 5 Tips for New Spinning® Instructors<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPvK8aK-CrleVV9yO-HnU8EhlMk-cZEyNyj2fmKVkHERU-sVquWoV14ce_YTXJYoTS8zgeTM42hV8MNPr9jWzCa2KstvZhgZPOzC0WvVGG2pFO8aKAdResTBid_mz_krwRYuI06C0dHL-8/s1600/college-advice.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="134" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPvK8aK-CrleVV9yO-HnU8EhlMk-cZEyNyj2fmKVkHERU-sVquWoV14ce_YTXJYoTS8zgeTM42hV8MNPr9jWzCa2KstvZhgZPOzC0WvVGG2pFO8aKAdResTBid_mz_krwRYuI06C0dHL-8/s200/college-advice.jpg" width="200" /></a><br />
In a world that loves lists, I thought I'd contribute by providing the Top 5 Tips that were given to me when I first became a Spinning® instructor. I'm sure that when the individuals that gave me this advice they weren't even thinking about the lasting impact it might have on me, and in turn on the 100's of people that I've instructed over the years, and maybe even the few folks that follow my blog and Facebook.<br />
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I'm sure you have your own favorite tips, so please add them to the comments section of this post and see if we can help a budding instructor.<br />
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<b><span style="font-size: x-large;">"You'll get tired of your music <br />before everyone else."</span></b><br />
<span style="font-size: xx-small; text-align: right;"> </span><a href="http://www.spinning.com/community/raquel-schmidt/" rel="nofollow" style="font-size: x-small; text-align: right;" target="_blank">Raquel Rezara Schmidt, Spinning M.I.</a><br />
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A common question that pops up in Facebook groups, blogs, and just about anytime more than 2 instructors get together is, "How often do you change your play lists?" The fact of the matter is that unless you dominate a time slot, or participants only come to your class then participants are likely hearing a variety of play lists. One word of caution, is that if you only use Top 40 music then participants are likely hearing those songs every 30-90 minutes on the radio too.<br />
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<b><span style="font-size: x-large;">"Stop making shit up."</span></b><br />
<span style="font-size: xx-small; text-align: right;">Ellen</span><span style="font-size: xx-small; text-align: right;">, Star3 - Spinning Instructor</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl8qzx_0Ld5i7TfXNtC_FgIqv_vsQzVVGjuMwNbGujh-qT8FLzwwQoGWafbP36eICKkS0yNOrr4koGvlfNlOrEioxl3CKs6HxQFAQsvxUSkifBeEgxaGr7-bCXbwoR1YZO13DDGnANgF8V/s1600/2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl8qzx_0Ld5i7TfXNtC_FgIqv_vsQzVVGjuMwNbGujh-qT8FLzwwQoGWafbP36eICKkS0yNOrr4koGvlfNlOrEioxl3CKs6HxQFAQsvxUSkifBeEgxaGr7-bCXbwoR1YZO13DDGnANgF8V/s200/2.jpg" width="155" /></a>This was probably my most favorite piece of advice because she was so sincere. Ellen was my first Group X coordinator and I did my first audition with her. Having participated in a variety of classes prior to becoming certified, I had picked up on a completely legal routine of movements, that I still use today for core warm up. The issue was that the instructor I picked that up from called it "Around the World", which is exactly how I cued it. The audition went fine and I got the job, but Ellen's words resonated with me, and that term died that day.<br />
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<b><span style="font-size: x-large;">"Fake it 'til you make it."</span></b><br />
<span style="font-size: xx-small; text-align: right;">Heather (Pilate's / Yoga Instructor)</span></div>
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Still a great friend today, Heather recommended that I,<br />
"Fake it <i>[confidence]</i> 'til <i>[I]</i> make it" with my confidence. She wasn't talking about faking the class profile, movements, or instructions, simply my personal presentation. <br />
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All of this reminds me of the old Dry Idea commercials saying to Never Let Them See You Sweat. Hiding the buckets of sweat I produce is not an option, but the nerves is.</div>
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<b><span style="font-size: x-large;">"Keep it Real."</span></b><br />
<a href="https://www.indoorcyclingassociation.com/kir_ebook/" rel="nofollow" style="font-size: x-small; text-align: right;" target="_blank">Jennifer Sage, ICA M.I</a><span style="font-size: xx-small; text-align: right;">.</span></div>
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<a href="https://www.indoorcyclingassociation.com/kir_ebook/" rel="nofollow" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcsk0XfI9f9Ovh3D5XaP1X2YMjyyxXOCqcvgtK2O1IM_B158XQ9AThRv_vTPWeJn2oNTq3sXmtYXRYHDQjTd8aM57DOg2dvz4OfEppPg6DsuG6Jagmlz-TNwzSBvRecEdC5b8wziQot1Jf/s200/4.jpg" width="178" /></a>Three little words changed my cuing and ultimately lead me to another new hobby, Outdoor Cycling. I had started researching real cycling to bring that into my class for my first Race Day ride, and that's when I started to learn what things like Pace lines, Switchbacks, and Rollers were. Now if you participate in one of my classes, you'll hear these terms all the time. I wasn't making stuff up. I was still using the core movements that we all learn during certification class, but now I knew how that related to the "real" world. <br />
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A special thanks to someone that was visiting my blog that challenged learned about all the real world terms without ever leaving the studio. An outdoor cyclist that followed my blog at the time didn't even realize that I didn't own a bike. I wish I could credit him, but I don't remember his name, but thanks Mr. Anonymous, I love cycling now.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7k5A8S8W2edvS_LpJE1pA2NhqE0KBaixteXu6bXoNFPGyThfVQvPiNb3dnUJIydIO-MKyA113NO555A0FFsgoxhvJg2_CMPyCsliR5Oa35ldp3LJDwPnX8qlKsmsoTMREXqBJgwN_nhCp/s1600/SiSCyclingNutritionGuide-345x240.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="219" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7k5A8S8W2edvS_LpJE1pA2NhqE0KBaixteXu6bXoNFPGyThfVQvPiNb3dnUJIydIO-MKyA113NO555A0FFsgoxhvJg2_CMPyCsliR5Oa35ldp3LJDwPnX8qlKsmsoTMREXqBJgwN_nhCp/s320/SiSCyclingNutritionGuide-345x240.jpg" width="320" /></a></div>
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<span style="font-size: x-large;"><b>"Get off the Bike."</b> </span><span style="font-size: x-small;"> </span><br />
<span style="font-size: xx-small; text-align: right;">Ellen, Star3 - Spinning Instructor</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk2bj0-wuoOhzkbAqlNll9hyphenhyphent4cdgXwZVURN5tCkavrbZrfjnqqgNgXAi7gS3odQjuC5lPzihCx2abvq-tE8H9IOZQJOalhZ6USfG6ipYquqUeIlpBFAOWjMDssbQBH0bVahSBDMEvysty/s1600/5.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk2bj0-wuoOhzkbAqlNll9hyphenhyphent4cdgXwZVURN5tCkavrbZrfjnqqgNgXAi7gS3odQjuC5lPzihCx2abvq-tE8H9IOZQJOalhZ6USfG6ipYquqUeIlpBFAOWjMDssbQBH0bVahSBDMEvysty/s200/5.jpg" width="170" /></a></div>
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Yet, another thing that I have to attribute to a great mentor. Ellen charged all the instructors that worked for her with getting off the bike to force us to connect with the participants. Many of the instructors never really got comfortable with this, getting off the bike fist bumping participants and retreating to the safety of their bike as soon as possible, but I still get off the bike and make the rounds. This skill has served me well multiple times as I was successfully able to coach off the bike when I injured with a broken leg, and then again a couple of years later with broken ribs.<br />
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To all this advice I offer the one piece that I give all new instructors...<br />
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<span style="font-size: x-large;"><b>"Don't Puke! Slow Down to Enjoy the Ride"</b> </span><br />
<span style="font-size: xx-small; text-align: right;">Spinning Freak™</span></div>
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No I'm not actually talking about a hurling your lunch, but that too, I would strongly encourage you to avoid. New instructors have so much they want to share that they've learned during their certification class. They're full of excitement, nerves and adrenaline and they want to try to put all that knowledge and enthusiasm in their very first class. If you do this, you'll literally be talking (and puking up all that knowledge) the entire class. Slow down.<br />
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If you're good, and I'm sure you will be, save something for the 2nd, 3rd, 4th and classes beyond. Don't try to be clever and combine too many moves, too much information, too much talking in each and every profile. That will come later and naturally to you as you become more comfortable at the front of the room,</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6812045709493290294.post-42462090293183731242016-06-09T21:19:00.000-04:002016-06-09T22:15:27.319-04:0033 Indoor Cycling Class Questions-Real Answers (Article)<iframe allowfullscreen="" frameborder="0" height="169" src="https://www.youtube-nocookie.com/embed/riH5EsGcmTw?rel=0" width="300"></iframe><br />
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I remember when the now iconic Wendy's commercial "Where's the Beef?" first was aired. These 3 simple words made my father chuckle so hard. I loved the commercial not because I thought it was particularly funny or cleaver, but for the automatic reaction my dad had from it. The marketing concept was brilliant in it's simplicity, point out that your competition sucks because they're not really delivering on what you ordered.<br />
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Which brings me to an "article" that has recently been floating around the social media sites titled, "<a href="https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=0ahUKEwjCkJ2jh5zNAhVK7IMKHVQhDqMQFggcMAA&url=http%3A%2F%2Fwww.eatthis.com%2Findoor-cycling&usg=AFQjCNFKT2nlXCPTn9fmSj4PIuF8w-Oc_w&sig2=JIP6ZHLMNaT22w3sphXM3Q&bvm=bv.124088155,bs.1,d.aXohttps://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=0ahUKEwjCkJ2jh5zNAhVK7IMKHVQhDqMQFggcMAA&url=http%3A%2F%2Fwww.eatthis.com%2Findoor-cycling&usg=AFQjCNFKT2nlXCPTn9fmSj4PIuF8w-Oc_w&sig2=JIP6ZHLMNaT22w3sphXM3Q&bvm=bv.124088155,bs.1,d.aXo" rel="nofollow" target="_blank">33 Indoor Cycling Class Questions - Answered in 5 Words or Less</a>". They did answer their 32 (yes I said 32) questions in 5 words, but the result may leave you hungry for more information. <br />
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Yes, I understand that they thought they were being cleaver with the 5 words or less answers, but sometimes a little information is more dangerous than none at all. Let's dig into their questions and provide you some "beefy" answers, and while I'll be brief, I won't hold myself to that 5 useless words or less standard.<br />
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<li><b>What is "Spinning<span style="font-size: x-small;">®</span>"?</b><br />
Spinning is the original indoor cycling program, and yes it's trademarked by Mad Dogg Athletics. To be a Spinning facility all the bikes have to be Spinner brands and all the instructors have to get and maintain the appropriate certifications.<br />
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<li><b>What's the difference between Spinning and indoor cycling?</b><br />
Spinning is a brand of indoor cycling. There are also many other reputable brands that certify instructors and provide auxiliary support with education and marketing materials. Like wise, there are a whole host of indoor cycling programs that have none of this backing. Think of the brands like a Wendy's or McDonald's, big multi-location access to the same program, while all the unbranded stuff is like a one-off burger joint, we'll call Bob's Burgers or Jim's Burgers. Bob may make a damn good burger, while <a href="https://youtu.be/0EFJvKTaOnM" rel="nofollow" target="_blank">Jim's Burger's</a> might have to wonder if it's actually meat. The program, the education, the certification assures you a certain level of consistency.<br />
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<li><b>Is it hard?</b><br />
It's exercise and it's meant to make you more fit. You could go to class and not put on any resistance and when you leave you'll say, "<a href="https://youtu.be/5M0UzXh3z4w" target="_blank">Heck that was an easy class</a>", and while you'd be right, you're also going to get the results that you've earned.<br />
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<li><b>What makes it such a good workout?</b><br />
It's a low-impact (not hard on your joints) cardio workout. The group environment can present a fun and challenging workout. Additionally, you have control of your resistance so you can establish how hard you work, independent of everyone else.<br />
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<li><b>What makes indoor cycling fun?</b><br /><div style="text-align: left;">
The music helps, but your attitude is the single most important factor. Come to class with a crappy attitude and you'll have a crappy workout. If you can bring the positive attitude you'll soon be flushed with the endorphins of a great cardio workout. Presto! Fun!</div>
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<li><b>How long is a class?</b><br />
Anywhere from 30 minutes to 60 minutes generally.<br />
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<li><b>Will I lose weight?</b><br />
You should, but you can't out work your diet. Often people think they've burned way more calories than they actually do and then mistakenly over eat. Women generally burn 400-650 calories, and men usually 500-850 calories per 60 minute class. So if you justify your nightly pint of <a href="https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwib2J3-jZzNAhWJJR4KHaxtA9gQjRwIBw&url=http%3A%2F%2Fscoopshops-qa.benjerry.com%2Fflavors%2Fphish-food-ice-cream&psig=AFQjCNHMjZaQMK-9x76YkIRboLAgmxCL7A&ust=1465601700431568" rel="nofollow" target="_blank">Ben & Jerry's Phish Food</a> because you took a Spinning class, you're gonna be disappointed. there are 4 servings in that pint.<br />
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<li><b>What should I eat or drink after class?</b><br />
Water, you're most certainly dehydrated. Many will swear by chocolate milk but remember you're drinking in the calories; as far as eating, if you want to lose weight make sure you don't increase your calorie intake simply as the result of taking a class.<br />
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<li><b>How many calories will I burn in a typical indoor cycling class?</b><br />
Look at answer #7.<br />
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<li><b>Will I gain muscle?</b><br />
You'll have the exact same number of muscles as when you started, but with consistency and diet those muscles will change to leaner, stronger muscles, especially in the legs. IT WILL NOT MAKE YOUR LEGS BIG. This is not a body building type of exercise where you'll get bulging quads but instead everything will tone and shape. And no, it's not total body, you'll need to find other classes, routines or exercises to work on your core and upper body.<br />
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<li><b>Will I be sore?</b><br />
Any new exercise routine will make you a little sore. I always encourage new participants to take a cold shower on their lower half to help alleviate the<a href="http://www.active.com/cycling/articles/it-s-not-about-the-lactic-acid-why-you-re-still-sore-after-yesterday-s-ride" rel="nofollow" target="_blank"> microtrauma</a> to your muscles that will show up the next day as muscle soreness.<br />
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<li><b>Do you get breaks?</b><br />
It depends on the ride profile, there might be active recovery portions, but other than that you get one AFTER class.<br />
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<li><b>What if I'm hitting a wall?</b><br />
Move to a different bike or move your bike away from the wall. If you're tired during class, and simply need a break, lighten up the resistance and pedal lightly around 80rpm until you're ready to rejoin the class. Don't simply stop, it makes it hard to restart, and causes a negative cardio reaction of cooling down.<br />
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<li><b>Is it endurance or muscle training?</b><br />
I don't know who would ask this question. It's cardio exercise that can take you from a low zone 2 to a high zone 5 workout. And yes you'll be using your muscles during class.<br />
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<li><b>Wait...so you use <a href="https://youtu.be/hF4OlKKrFfI" rel="nofollow" target="_blank">weights on the bike</a>?</b><br />
Do you remember question #2 where I explained the differences between branded and non-branded programs? None of the credible indoor cycling programs use weights. There are some "franchised groups" that do, but they are self-certified and not recognized by their peers. Save the weights for off the bike so you don't get hurt.<br />
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<li><b>What does 'in the saddle' mean?</b><br />
The saddle refers to the bike seat; "in the saddle" means while you're seated.<br />
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<li><b>And 'out of the saddle'?</b><br />
As you can probably figure out, it means in a standing position.<br />
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<li><b>What should I wear?</b><br />
Whatever makes you feel comfortable. I have two suggestions, avoid long pant legs so as to avoid getting wrapped up in the pedal. The second is good running shoes; when you're standing on the bike pedals you'll want extra support for your foot.<br />
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<li><b>What if I don't know how to set up my bike?</b><br />
Ask the instructor to set you up the first time making sure that they confirm that you maintain the proper leg angles so you don't damage your knee. If the instructor can't or won't show you how to set your bike, LEAVE. Notify the gym manager, and if they don't respond properly, move to a better gym.<br />
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<li><b>How do you do push ups and squats on the bike?</b><br />
You don't, or at least you shouldn't. That's like asking how do you take a bath in your washing machine. It's not the right place or tool for those exercises.<br />
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<li><b>How long does it take to get the hang of it?</b><br />
I generally tell participants you can love it the first time, but give it 3 tries before you decide it's not the exercise for you. It's not for everyone, that's why we offer other classes.<div class="separator" style="clear: both; text-align: center;">
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<li><b>What's with all the shouting?<div class="separator" style="clear: both; text-align: center;">
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That means the microphone isn't working. Trust me, I don't like yelling it makes me have to work too hard to pedal and yell at the same time.</li>
<li><b>How do you ride as a class?</b><br />
Follow what the instructor is leading you with. If it hurts, don't do it and advise the instructor. If you need a break, take one and rejoin the class when you're ready, just stay on the bike pedaling with a light resistance.<br />
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<li><b>But isn't indoor cycling more of an individual workout?</b><br />
It's an individualized effort in a group setting.<br />
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<li><b>How do I know which instructor is right for me?</b><br />
Talk with them and you'll learn what their level of knowledge and experience is. Then it's down to personality style and music preference.<br />
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<li><b>How can I track my workouts?</b><br />
Get yourself a <a href="http://www.spinningfreak.com/p/shopping-freak.html#.V1oPj7srJYg" rel="nofollow" target="_blank">heart rate monitor</a> or a fitness tracker. I recommend heart rate monitors with a chest strap as they're the most accurate, but even a high end fit-bit will give you some information.<br />
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<li><b>Do I need special shoes?<div class="separator" style="clear: both; text-align: center;">
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Nope. Running shoes or cross trainers work fine, but if you decide you're going to stay with it I'd encourage you to get a pair of cycling shoes, unless your studio has them to borrow/rent. You'll get a better work out with the cycling shoes as they'll let you use more of the pedal stroke. You're not just pushing the pedal down, now your pulling it up as well.<div class="separator" style="clear: both; text-align: center;">
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<li><b>What muscles are you training?</b><br />
Legs and glutes specifically. You'll utilize your core and lower back for support and stabilization but you're not targeting these during a cycling workout.<br />
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<li><b>What's question #29?</b><br />
The <a href="https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=0ahUKEwjCkJ2jh5zNAhVK7IMKHVQhDqMQFggcMAA&url=http%3A%2F%2Fwww.eatthis.com%2Findoor-cycling&usg=AFQjCNFKT2nlXCPTn9fmSj4PIuF8w-Oc_w&sig2=JIP6ZHLMNaT22w3sphXM3Q&bvm=bv.124088155,bs.1,d.aXohttps://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=0ahUKEwjCkJ2jh5zNAhVK7IMKHVQhDqMQFggcMAA&url=http%3A%2F%2Fwww.eatthis.com%2Findoor-cycling&usg=AFQjCNFKT2nlXCPTn9fmSj4PIuF8w-Oc_w&sig2=JIP6ZHLMNaT22w3sphXM3Q&bvm=bv.124088155,bs.1,d.aXo" rel="nofollow" target="_blank">source of this list</a> actually skipped #29 in their counting; I didn't.<br />
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<li><b>Is injury common?</b><br />
Cycling is meant to be low impact so it shouldn't be abusing your body joints. However there are some intervals that are harder efforts (sprints, tabata, etc...) that can push your cardio limits. There are also <a href="https://youtu.be/ILj_8cJiI84" rel="nofollow" target="_blank">some bike positions that are more prone to injury</a> and should be avoided.<br />
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<li><b>Should I stretch afterward?</b><br />
Absolutely and it will help prevent soreness.<br />
</li>
<li><b>Aren't there cheaper forms of effective exercise?</b><br />
Sure, you can do push-ups, planks, running, etc... all at home without paying for a monthly gym membership. Doesn't get any cheaper than that; but if the group setting motivates you to keep going, then invest in yourself and reap the rewards.<br />
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<li><b>Is indoor cycling worth the splurge?</b><br />
That question is up to you to answer. </li>
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In closing: No one ever leaves my class with that perfect hair and make up that you see in the pictures used in the www.EatThis.com article. They generally leave in a sweat drenched shirt and shorts, but with a smile on their face and a glow about them coming from a sense of accomplishment. <br />
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I'm also not knocking the article that was the source of this list, the author simply doesn't distinguish between indoor cycling programs like Spinning, Schwinn, Keiser, versus other "boutique" type programs like SoulCycle. I simply felt that a deeper dive into answering the questions was warranted, but if the 5 word answers are enough to get someone off the couch and exercising then great!<br />
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<span style="font-size: large;">Keep Spinning!</span> (or indoor cycling, just be safe). </div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6812045709493290294.post-32775495970210999172016-04-29T22:57:00.000-04:002016-04-29T22:57:01.707-04:00Indestructible (Race Day Spinning Profile & Playlist)<div class="separator" style="clear: both; text-align: center;">
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I went off the reservation for this months Race Day Energy Zone profile. I usually take a real terrain profile for an actual race and use that to guide my profile; this month I simply went with what I was feeling physically and emotionally.<br />
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I've been training for a couple of triathlons, bigger than what I've done in the past, and while I'm not physically where I'd like to be, I'm in better shape than I've been in years.<br />
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I no longer fear that 1.2mile open water swim, and the bike was never really a concern; but no I'm imagining that I'll be able to also run the 13.1mile run, while not fast, but continuously. All that to say, I'm feeling pretty good about where I am right now in my training.<br />
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Just a reminder before you look at the profile...Race Day parameters are a bit different than a typical interval ride. Riders should expect to be at 80% MHR the entire time with a minimum cadence of 80rpm. What this means is that your hills are not loaded quite as heavy so that you can maintain that 80rpm which is the top speed for a climb.<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6812045709493290294.post-19637267739844128582016-01-23T20:57:00.001-05:002016-01-23T20:57:09.005-05:00Going Big Early (Spinning Profile & Playlist)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKF_Ofqjh0a3-cOeX2CH_RMGJyPu0NCgz7alSQuBhYNS8N694UPZr_Okk3nLz9Z_NHJ2Jd76YrAeckjlThzrBYosADLP7c01Ih2Ha2bkY9vAizgAhNimq41ni3ybJVN0H7TcjUvRlB5LGr/s1600/hrchart.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="121" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKF_Ofqjh0a3-cOeX2CH_RMGJyPu0NCgz7alSQuBhYNS8N694UPZr_Okk3nLz9Z_NHJ2Jd76YrAeckjlThzrBYosADLP7c01Ih2Ha2bkY9vAizgAhNimq41ni3ybJVN0H7TcjUvRlB5LGr/s320/hrchart.jpg" width="320" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">For my first interval ride of 2016 I really wanted to knock it out of the park and show the class participants how different interval can be from the strength and endurance rides we've been doing. <br />
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I've been staying in the EEZ / SEZ zones while the classes have been full of new folks with their resolutions. Besides many of the other instructors hate EEZ and only begrudgingly do SEZ.<br />
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Last week I did a David Bowie Tribute ride, and since that occasion wasn't going to repeat, I decided not to post that play list. This week finds me doing a Glenn Frey Tribute, but I liked the profile so much and since I didn't over do it with tribute songs here you go.</span><br />
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<a href="http://www.funnyordie.com/videos/df4552f35f/cycleup?short_id=3q58&_cc=__d___&_ccid=2defaa09c394d452" rel="nofollow" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img border="0" height="169" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo8cCs8w2CwUfQAJKJewR2A6OTUtrt4sb71XxP6bXWLujhEfkS9AMfFMJI3GBKiVIp7PqoAezEA8QHtZTM5hVtkEyoy4WvsT4RFTbY7tCgygNsKLfyZEH2ofkpye_MldxECSBvaMGm5-qM/s320/funnyordie.jpg" width="320" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Also, if you haven't seen this hilarious video from <a href="http://www.funnyordie.com/" target="_blank">Funny Or Die</a>, you need to check it out.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: lime;"><b>Spotify users:</b> </span> I substituted a different Tabata song in the play list since the one I used wasn't available. The version I used actually had a 2 minute cool down that I used to perform a flat and and then start a small incline into the first mountain.</span><br />
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Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-6812045709493290294.post-76350947608959486072016-01-10T22:05:00.000-05:002016-01-10T22:05:51.887-05:00Shut Up Already! <div class="separator" style="clear: both; text-align: center;">
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I love January time in the gym. I know that for some "regulars" they hate the crowds of the New Years Resolutioners, but for me I love it. They bring an energy to the gym, they're all so full of hope, even if they don't have the slightest clue how to attain their goals.<br />
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That's okay, that's what we're there for, to instruct, mentor and encourage these newbie's to a healthier, fitter version of themselves.<br />
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I will say I do enjoy people watching too. It's amazing how much complete and utter nonsense you'll see and hear. I was in working out last week, doing some bicep curls and watched a 20-something working on an elliptical machine going like a crazy mad person at a velocity that had she not been wearing a low friction fabric she might have ignited her own pants. Just down from little miss hot pants was another young woman that was "working" on a recumbent bike at maybe 10 RPM. Later while I was running on a treadmill I watched people stroll and meander on the track that encircles the 2nd floor. I know that some of those folks were going to go into school or work the next day and share with their colleagues about how their workout had gone and how long they were at the gym. I'm sorry but if you're walking at a 2 MPH pace holding your phone and talking to someone (not exercising with you) then you shouldn't consider it a workout.<br />
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The entire thing reminds me of the YouTube video that's been floating around social media. It's a fairly long video but well worth the time.<br />
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Which brings me to my recent classes. My studio is a round room; I don't know what fool came up with the idea of a round room but regardless this is what I have to contend with. The acoustics of a round room are bizarre and I find I hate standing in the middle of the room as you get a lot of weird echos (remember I get off the bike and coach a lot). <br /><br />Back to the Newb's in class. They all come to class with their friends and find that they have to talk; not realizing that the acoustics make it so that everyone hears their hushed tones. I'm not concerned about the occasional grunt, or a "Let's do it!" outburst of encouragement from a participant. It's the long discussions about how they're feeling or doing during or after class. This week I actually had someone taking pictures and tweeting during class. </div>
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Historically I've imposed the "telepathy rule". I'll remind everyone that as a courtesy to the class that I'm the only one that should be talking during class, but feel free to carry on any conversation that you like as long as you use mental telepathy. I then remind people during class "remember mental telepathy." That usually works.<br /><br />If I'm coaching an interval session, where it's acceptable to go anaerobic I'll have the class keep adding until they just run out of capacity to pedal and talk at the same time.</div>
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This week during a strength ride however, I came up with one for someone that was particularly chatty. We hit a down hill segment and I used the visual about the wind blowing in your face, and then I told everyone to shut their mouths so they didn't catch a bug. I even went on a bit enough to tell them how bad the bug might taste.</div>
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Aside from the straight forward addressing the chatter, what creative ways have you addressed your Chatty Cathys and Talkative Toms?</div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6812045709493290294.post-90641448166650457032016-01-02T13:39:00.000-05:002016-01-02T13:44:24.396-05:00What if all Indoor Cycle Instructors actually rode a bike?<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: inherit;">I originally wanted to title this post, </span><br />
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<span style="font-family: inherit;"><b style="font-family: inherit;">"<i>What if your indoor cycle instructor knew what the #$%@ they were doing?</i>" </b></span></div>
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but then decided that was a bit harsh. <br />
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Now let's be clear, I'm talking about indoor cycle instructors not that crazy stuff that you see on <a href="https://youtu.be/0EFJvKTaOnM" rel="nofollow" target="_blank">YouTube</a> or a <a href="https://youtu.be/jPY-YeEpfV0" rel="nofollow" target="_blank">SoulCycle</a> class. If I were to write an article about that craziness, I'd title it, "What happens when your Zumba instructor does crystal-meth on a bike."<br />
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No insult intended to <a href="https://www.zumba.com/en-US" target="_blank">Zumba</a>®. I love Zumba and can totally recognize how awesome it is for the core. If I had a lick of rhythm and grace I'd be a Zumba instructor.</span><br />
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<span style="font-family: inherit;">What if all Indoor Cycle Instructors actually rode a bike?</span></h4>
<span style="font-family: inherit;"><b>...they would understand the importance of proper bike setup to prevent injury.</b> They wouldn't simply instruct you on the setup of the bike all from the comfort of their bike assuming that everyone already knows how to adjust the bike. "Set your bike up so your comfortable" would fall 'way to "Let's make sure your setup properly and that you understand how this machine you're strapped to works."</span><br />
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<span style="font-family: inherit;"><b>...they would understand that it's impossible to climb doing a sprint while contracting your abs.</b> I'm blaming <a href="https://www.facebook.com/pete.mccall" rel="nofollow" target="_blank">Pete McCall</a> for this. I saw a post by Pete on Facebook about why not to "engage the core" so of course karma being the sadistic witch she is, means that one of the first classes I attend they instruct directly the opposite of this sage advice.<br />
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...they would understand that there is no way to do a "sprint" for 90 seconds at 100% of your heart rate.</b> I don't even know what to say here other than, "Have you actually used a heart rate monitor?" and if you do, have you actually done some testing. Even with the conservative formula that <a href="http://www.spinningfreak.com/p/shopping-freak.html#.VogDw_krJYg" target="_blank">Polar</a> throws into their calculation for max heart rate I would question the ability of anyone in the general population to work that hard. Don't believe me? Watch this <a href="https://youtu.be/b__aVdK92-s?t=1m41s" rel="nofollow" target="_blank">Tour de France finish line video</a> and notice that the Best of the Best take off for their final sprint at 1:56 a mere 16 seconds before crossing the finish line. They know they can't sprint for 90 seconds, and they time their finish accordingly. Yet we in the cycling studio's of the world sprint for 90 seconds? I don't think so.</span></div>
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<b>...they would understand that sometimes less is more.</b> It's a bike, strap your feet to the bike and start pedaling. It's not complicated. You don't need to muddy it up with too many cues to give a semblance of knowing what you're doing. Shut up already. That goes for the cool down stretch as well. Cuing a stretch with so many instructions as to sound like you're watching an origami video at double speed does nothing. The instructions were coming at me so fast this morning that had I tried to understand them I would have <a href="https://youtu.be/SA1KSkV0aKw" rel="nofollow" target="_blank">folded myself into a pretzel</a>.</span></div>
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<span style="font-family: inherit;"><b>...they wouldn't try to stretch the lower body while sitting on the bike.</b> It's okay to stretch the upper body, the shoulders, traps, and neck while on the bike (you can do that on a real bike too), but standing up, folding at the waist, so that your butt is pointed toward the ceiling while extending your arms and torso over the handle bars is a no-no. <a href="http://denisedruce.com/" target="_blank">Denise Druce</a> (Master Instructor for Schwinn) has a <a href="https://youtu.be/poojO8Qvd30" rel="nofollow" target="_blank">nice video</a> of stretches for after your ride, and she's a big advocate for <a href="http://denisedruce.com/yoga-for-cyclists/" target="_blank">yoga for cyclists</a>.<br /></span></div>
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<span style="font-family: inherit;"><b>...they wouldn't tell the participants that you just did 18-25 miles depending on your intensity.</b> This is especially true if it's only a 45 minute class. Even in a longer 55-60 minute format I wouldn't tell my class that we just went 18 miles unless it was a flat endurance energy zone ride and everyone was able to keep up with me. Add a hill or two and we slowed way down.</span><br />
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These were the things that bothered me the last couple of days, but I'd love to hear from you all in the comments section about what insanity you see in the cycling studios of the world.</span><br />
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Hopefully next week I'll be able to give you a review of my new heart rate monitor / smart watch.</span><br />
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~ Spinning Freak™</span><br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6812045709493290294.post-68494125720368453332015-12-26T20:16:00.003-05:002015-12-26T20:18:24.990-05:00We all do it, even if we don't admit it (Spinning Profile & Playlist)<div class="separator" style="clear: both; text-align: center;">
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We all do it. We may say we don't but when no one is around to hear, even if we don't vocalize it, we all do it. We all make New Year's Resolutions.<br />
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Something about the New Year we all seem to align with it...We're going to work out more; eat less; eat better; lose weight; lower our cholesterol, etc... And the list goes on.<br />
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I say embrace it! If the new year is your catalyst, let the fire burn bright and hot. But make sure the fire is controlled least you get burnt.<br />
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If you haven't figured it out from my Facebook posts I'm signed up for a variety of multi-sport events this next year, so I'm working out a bit more than I have in the past. Today I skipped the morning swim, but I made it to a cycling class. I had thought about breaking out the road bike, but decided instead to check out a new instructor at the club that I'd heard good things about.<br />
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Gym members come to our classes for motivation and instruction. The depend on us to know the proper methods of using the equipment in a safe and effective manner. If you instruct them wrong and they get hurt, then it's on you. Yeah you might be protected from liability because of a waiver, but that shouldn't alleviate the guilt that is yours. It's your responsibility to do better. So with that in mind here's The Good, The Bad and The Ugly from this morning's experience. <br />
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<b><span style="color: orange; font-size: large;">The Good</span></b><br />
She did quite a good job of cuing her ride. Good explanation, clear and she didn't just keep talking to hear herself. I see that in a lot of instructors where they can't stand silence so they just keep talking. She did a good job of just talking the right amount.<br />
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I can really appreciate her skill here because I often misspeak. I want to say one thing and then trip over the words. None of that occurred during today's class.<br />
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I can also appreciate that she was mindful of cadence, especially since the studio bikes don't have any rpm gauges. She did several cadence counts to make sure everyone was in range. I've long given up this and instead insist everyone to match my pace, but for my money either way works well.<br />
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While we didn't actually do a heart rate check, she did talk about perceived exertion and she did cue where heart rates should be for the few with a heart rate monitor (which I might have been the only person in the room with one). I often cue around anaerobic thresholds since again most don't have heart rate monitors, and this gives us a "known" point of exertion level.<br />
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<b><span style="color: orange; font-size: large;">The Bad</span></b><br />
Some of these might be nit-picky but here they are. <br />
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<li>No music playing before class to make the room more inviting.<br />
</li>
<li>Didn't explain what type of ride we were doing. It ended up being a Criterion Interval but nobody else in the room new that or had any way to gauge what effort they were going to be putting in.<br />
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<li>She didn't know the class duration. I know from looking at her schedule that she teaches an early morning session which is a 45 minute class. Imagine my surprise when a 55 minute class was cut short by 10 minutes. I just stayed on the bike and kept going.</li>
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<li>She is definitely an instructor and not a coach. She hid behind that bike the entire time, actually instructing people on their bike setup from her bike versus getting out there among the crowd to see if anyone was new or needed assistance with proper setup.<br /><br />I'm a big fan of getting off the bike and connecting with the participants to make sure they're feeling okay, riding with proper resistance, and a whole host of other things that you can't see from the seat of the instructors bike.</li>
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<b><span style="color: orange; font-size: large;">The Ugly</span></b><br />
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<li style="text-align: left;">She instructed the use of a HOVER during the ride. I don't know if she was planning on doing one during the criterion because I deliberately instructed a new participant, that I setup on the bike (and therefore I knew of a recent knee surgery he had) not to do the hover, nor did I do this. Hover's are not included the curriculum of Spinning®. Schwinn Cycle, or Keiser so I can only believe that she's picked up this bad habit somewhere. <br />
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<li style="text-align: left;"><div style="text-align: left;">
Stretching after class is a must, but stretches performed while on the bike should be limited. I have my classes do a few breathing relaxations, shoulder rolls, and trap/shoulder stretches all from the seat of the bike. Key here is your butt is firmly planted on the seat. No chance of injury. While this morning's class did a wide variety of stretches while standing on the pedals on the bike. Again most can perform these stretches without risk of injury, but one injury when it could be avoided is one too many in my book.<br />
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Here's a good reference for you. <a href="http://www.spinning.com/community/5-stretching-tips-spinning-class/" rel="nofollow" target="_blank">5 Stretching Tips for Spinning Class</a></div>
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<b>What's this all have to do with New Year's Resolutions?</b> If you're trying new things, a new class, a new format...do your research and make sure you know what and how to do them. If your a coach, assume that those coming to class don't have a clue and truly teach them in the proper manner so that you're not the reason that their resolution gets derailed. Be the Professional.</div>
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<b><span style="color: orange; font-size: large;">INTERVAL 103</span></b></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6812045709493290294.post-47228295147965406762015-11-29T16:42:00.000-05:002015-11-29T16:42:25.745-05:00How many miles do I typically spin during a normal session?<div class="separator" style="clear: both; text-align: center;">
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I've been asked this question in same manner many times over the years. The short answer, "0" I'm still in the exact same place that I started. I do often get of the bike and teach during class, during which time I'm walking around the room, I'd say on a good day I'd call that 1/4 mile.<br />
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Okay, enough with the stupid answers, I know what you're really meaning. I generally say 10-18 miles, and that's based off of what pace I normally ride when I'm on my real bike on the road. <br />
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Having said that I had a friend that was doing her first "triathlon". I put that in quotes because it was one of those indoor events that gym's sometime sponsor to get their members motivated. The triathlon consisted of 30 minutes in the pool, 30 minutes on a stationary bike and 30 minutes on the track running. When she finished she proudly told me what she placed, and they told me she put on 20 miles. <br /><br />Whoa, girl! Did they ask you to sign up for the Tour de France. You're peddling at 40mph. (Reality check).<br /><br />If you have a bike that reports distance, great! You're looking for repeatability not a real-world measurement. If you get off that stationary bike after an hour, and think that you've done something north of 20 miles you need to question the validity of the measurement. I occasionally train with nationally ranked duathlete friend of mine. Our typical route from his house is mostly flat. I'll set the pace, but at the half way point we'll switch so he can push me. Maybe pull me, is a better way to say it. He'll bump the pace to 22-25mph. Going that pace, I'm good for maybe 60 minutes before I'm hating life and my buddy.<br /><br />What's a better measure is power, and that is only as good as the bike your on as well. If you're fortunate enough to be in a studio that has watt meters, and you can get the same bike each time (Spinners at my club are real territorial about their bikes) look and see what your total watts is. During a Strength ride it will most likely be higher than during an Interval ride, while your mileage will be reversed, Interval > Strength. Unless your on a really high end bike like the Spinner Blade Ion, I wouldn't read too much into the actual wattage number, it's relative to the bike. But what you can do is check that versus your next ride and the one after that, etc... to see if you're loading properly, and not cheating.<br />
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If you're not in a club with that type of technology on the bike, no worries. Get yourself a heart rate monitor and then you can ride any bike and measure if your physical exertion is on par with your normal workouts, or not.<br /><br />"If you measure it, it gets done." So whether you're measuring calories with a heart rate monitor or watts on a bike, or even virtual miles, what's important is that you're doing it, and working towards some goal.<br />
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<a href="https://geo.itunes.apple.com/us/album/raise-hell/id1043410555?i=1043410861&at=10lbf5&mt=1&app=music%22" target="_blank"><img border="0" height="255" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUJZFiuoOo0c-eQOndP1mF7Ro5tF3EACNIIeePAlUbeC0S3qMThEGYy0dx3JUweh-eBhLzhwVIIYW7qwaJmESj7SkysX1hyphenhypheng0aY3_Qe2luhAEF3YNHwuiE5frQ8z2l0Qr3RDvaeqvT-mY1/s320/raise+hell.jpg" width="320" /></a></div>
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6812045709493290294.post-78332455305127956542015-10-28T22:36:00.000-04:002016-10-13T20:12:25.925-04:00Halloween Race to Death (Spinning Profile and Playlist)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNhRB_E62-1k-lBxgWswu54z8VFEjktJII_0AB9XBQ4mluDHoMvSHKmFAqH1NHcyVfDSnZP_asxh_KwrqkzsxGZ96KeLCvXOqcHh-ZLgJlWVTHHEdo1vAiXs3j5MbWxnbVYz3dcqhJmSjO/s1600/Monster+4.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNhRB_E62-1k-lBxgWswu54z8VFEjktJII_0AB9XBQ4mluDHoMvSHKmFAqH1NHcyVfDSnZP_asxh_KwrqkzsxGZ96KeLCvXOqcHh-ZLgJlWVTHHEdo1vAiXs3j5MbWxnbVYz3dcqhJmSjO/s320/Monster+4.jpg" width="320" /></a></div>
My regulars know that my last class of the month, is always a Race Day Energy Zone ride. It's the only time I coach this format; it's kind of the icing on the cake for the month.<br />
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This month is great because it falls on Oct 28th, which is close enough to Halloween to count, AND all the local neighborhoods are having beggars night so it doesn't interfere with anyone participating.<br />
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<a href="https://www.dropbox.com/s/okw8yxvky612ggr/Halloween%20Race%20To%20Death.pdf?dl=0" target="_blank"><img border="0" height="58" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhTJLDM1TvaVMguawqmuSvnnsIsh7QjbHPf3r3q2LgvDzA2rnTRRk_-A1yw6J2KWpCtBX1hSSq3vMOWtdIuEKyx02qGonEeok09MSNRzkSlqvkrVvApGduL00vEeoJvw5BSzRNHiQV3sc-/s320/Download+Profile+1.png" width="320" /></a></div>
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This year I'm taking my signature look, which includes a cycling jersey that is a skeleton and I'm adding to it. I have skeleton gloves and I'm going to try face painting.<br />
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Using Class Builder for my class as always, I've integrated a bunch of "monsters" to pop up on my screen during class. Here are three of the scariest images.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNsiwj7l4EzA1b3gu6mfAfAMlkS_K1n2vd8EWl8l7HaewAMxM6LugwNBXjGfnvdY8wJL-63OrBDZUnZgDQBeoXM-JxEKNCLU8LgPhWEdSHd7w4Ir_6kRykchIvyv5ArXqIT8_slec45eLZ/s1600/Monster+10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="176" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNsiwj7l4EzA1b3gu6mfAfAMlkS_K1n2vd8EWl8l7HaewAMxM6LugwNBXjGfnvdY8wJL-63OrBDZUnZgDQBeoXM-JxEKNCLU8LgPhWEdSHd7w4Ir_6kRykchIvyv5ArXqIT8_slec45eLZ/s320/Monster+10.jpg" width="320" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwCzym8IqOLgyss80XehJ6WjE4tfoJ_WXJjtTUsGAbmuMrIX5YpCYMwNr27j9Rw1P3HcxMSTMu-ccSYozGlXSJaezNyD4fY8LjY0Y4x8qGfbWzVCXrBw633ZazyHE10rhWji10SkXBbkUY/s1600/hillary.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="195" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwCzym8IqOLgyss80XehJ6WjE4tfoJ_WXJjtTUsGAbmuMrIX5YpCYMwNr27j9Rw1P3HcxMSTMu-ccSYozGlXSJaezNyD4fY8LjY0Y4x8qGfbWzVCXrBw633ZazyHE10rhWji10SkXBbkUY/s200/hillary.jpg" width="200" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYGcuNlZZ7ZYtlVIJ8mMZ7NPnpO8PLuF0_iAVmBPxUqDcATAowW1q0QYhyblWzwNf8V5CSbQcBilwpFFEvqRe0m7mstEyf_MJgdUoVLQYbTZldjlfx4sxkJDWw-k1vrGABV-C6ZCwqdcV3/s1600/Monster+7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="111" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYGcuNlZZ7ZYtlVIJ8mMZ7NPnpO8PLuF0_iAVmBPxUqDcATAowW1q0QYhyblWzwNf8V5CSbQcBilwpFFEvqRe0m7mstEyf_MJgdUoVLQYbTZldjlfx4sxkJDWw-k1vrGABV-C6ZCwqdcV3/s200/Monster+7.jpg" width="200" /></a></div>
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<iframe frameborder="0" src="https://widgets.itunes.apple.com/widget.html?c=us&brc=FFFFFF&blc=FFFFFF&trc=FFFFFF&tlc=FFFFFF&d=Spooky Race Day Ride&t=Halloween Race to Death&m=song&e=song&w=300&h=370&ids=719285555,217627568,338397336,526922556,470454608,499834403,80762033,453945663,574044008,78590116,640534936,973556120,713421149&wt=playlist&partnerId=&affiliate_id=&at=10lbf5&ct=" style="border: 0px; height: 370px; overflow-x: hidden; overflow-y: hidden; width: 300px;"></iframe> <iframe allowtransparency="true" frameborder="0" height="370" src="https://embed.spotify.com/?uri=spotify%3Auser%3A1225740797%3Aplaylist%3A4CFcLcISQ8QLIeFE4icmbN" width="300"></iframe><br />
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Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-6812045709493290294.post-53439880768902514422015-10-24T10:22:00.000-04:002015-10-24T10:22:23.162-04:00The Strength Energy Zone (Spinning Profile & Playlist)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgenjosD2axt79XfYLXHvkkAMCx3EFZYXsLJfQtDk1kPH63jEpIPJptOvbaUq95LVcJfQiTt8my4AADeNKtdxz6tbJUilvFJJJqDsDgjZn1ktyQyuqocEK_yK9I9xgtOoOhfaJLHgNpWdDI/s1600/bicycling-riding-strong.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgenjosD2axt79XfYLXHvkkAMCx3EFZYXsLJfQtDk1kPH63jEpIPJptOvbaUq95LVcJfQiTt8my4AADeNKtdxz6tbJUilvFJJJqDsDgjZn1ktyQyuqocEK_yK9I9xgtOoOhfaJLHgNpWdDI/s320/bicycling-riding-strong.jpg" width="320" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">I know that it's been quite sometime since my last post, 6 months, in fact. I haven't lost my "Spinning<span style="font-size: x-small;">®</span> religion", but the responsibilities of my new career has given me little opportunity to blog. An unfortunate accident involving a golf card, yard marker sign, and some spirits at a charity benefit also took it's toll on me; forcing me to take 6 weeks off while I nursed 3 broken ribs.</span><br />
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</span> <span style="font-family: Arial, Helvetica, sans-serif;">Those 6 weeks, not withstanding, I have been faithfully to the gym several times a week coaching classes. I would be lying if I didn't admit that the facility and attendance have been frustrating. I can't quite figure out why attendance is so low even by summer standards, but I still tend to run the largest classes of the week so I'll assume it's not a Freak issue.<br />
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Going forward for the foreseeable future I'll still be posting my profiles and playlists, but you won't be able to download them directly into Classbuilder™. It seems that Apple has closed some memory access within iOS which no longer allows i-Funbox to move these files around. Classbuilder™ also seems to have abandoned the idea that would allow me to simply "sell" the profiles, although you can buy theirs. I still love the app, it's just not as flexible as it once was for sharing my profiles.<br />
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On to the profile...<br />
I've been putting a lot more emphasis on the Strength Energy Zone. I enjoy teaching in this zone since my population tend to not have a heart rate monitor, and I can use if you lost your breath as a cue if you're still in the right zone. I've taken to adding a wicked little twist to the end of some of my SEZ rides, by throwing in a Tabata. I know this transitions you into an IEZ ride, but it's adds that extra little something to the profile, like putting a cherry on top of your sundae. Enjoy my hills!</span><br />
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<a href="https://www.dropbox.com/s/12tyrdrmsq9695x/SEZ%20053%20wTabata.pdf?dl=0" target="_blank"><img border="0" height="121" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkfCFtBvAmtpv_MGq2V8P3dltvg7LEOqiUHy1B8CYn2IsG1xfklK7aNyE3H_k5VGWGoQPzUOsorFa6dK3PvOlj4IcgqbioB_N9HdNn1450Iml_qjsOSTj73NRlMpeq-ZQ89OTXY216I9T4/s320/hrchart.jpg" width="320" /></a></div>
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<iframe frameborder="0" src="https://widgets.itunes.apple.com/widget.html?c=us&brc=FFFFFF&blc=FFFFFF&trc=FFFFFF&tlc=FFFFFF&d=3 Mountains finishing with Tabata&t=Strength 53&m=song&e=song&w=250&h=370&ids=992287474,986619358,340234622,555347272,990632726,991395300,318875933,842456747,560148920,991472290,284531765,1029985814,933984085,322070412&wt=playlist&partnerId=&affiliate_id=&at=&ct=" style="border: 0px; height: 370px; overflow-x: hidden; overflow-y: hidden; width: 250px;"></iframe> <iframe allowtransparency="true" frameborder="0" height="370" src="https://embed.spotify.com/?uri=spotify%3Auser%3A1225740797%3Aplaylist%3A3jkUNZbESr6pXQr1rf7dNZ" width="300"></iframe></div>
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</span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6812045709493290294.post-75645001769059212532015-04-19T14:52:00.000-04:002015-04-19T14:53:06.972-04:00I want you to know how to dance, fight and go all the way! (Spinning Profile & Playlist)<br />
<span style="font-size: large;"><b>"The report of my death was an exaggeration."</b></span><span style="font-size: x-small;">~Mark Twain, 1897</span><br />
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</span> Yes it's been way too long since my last post, but I haven't stopped Spinning®. Life has just taken me on a detour for a bit with my new job. I've continued to coach weekly and I've created a few new playlists but the time requirements have been such that I haven't been able to play around with my blogger hobby. I think I'll be a little more available going forward as it is a hobby which helps me cope with stress and I surely need it.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMBzYhBeDLzeYRbJ64nlZxy55ezAuHinoDUvpZwl1PoAyKbw_MgsnTR1lWOzpACdZKyQC2-yAAVyC-UV_ngCfFyVtWojq4I4SpcZseAiqHratZyx5XtDA968IfvlSzU1AMi4fDmT6x_cN6/s1600/descending-backwards.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMBzYhBeDLzeYRbJ64nlZxy55ezAuHinoDUvpZwl1PoAyKbw_MgsnTR1lWOzpACdZKyQC2-yAAVyC-UV_ngCfFyVtWojq4I4SpcZseAiqHratZyx5XtDA968IfvlSzU1AMi4fDmT6x_cN6/s1600/descending-backwards.jpg" height="204" width="320" /></a></div>
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Last week I did upgrade my iPad to the latest OS and many thanks to Apple, "You screwed me again!" This post will have my playlist but if you're one of the folks that download my profile to import it into your ClassBuilder app, I'm afraid we're out of luck. With the latest build of the OS, Apple has closed the door that allowed<br />
i-Funbox to transfer these files.<br />
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Several new songs in this ride, and I have to say I had a lot of fun leading this ride and so did my participants as they told me after class on Friday. Enjoy!<br />
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<a href="https://www.dropbox.com/s/e9cll4nmxsajr3z/IEZ%20097.pdf?dl=0" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjopjnVk42AW60-OQCR2VopSNTHjGRqTtX3Q-3rapTjhTnjZMQAbSIsvziiVDtIgO7mstpt7kkBrrL0_yEIW2LJ8wfb6xF7Fx_ZEO8ptVnQOI5IX5H-3WGs3lyNDrnPLjRmJ5ph1pZuGMJ3/s1600/Download+Icon.jpg" height="92" width="320" /></a></div>
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<iframe frameborder="0" src="https://widgets.itunes.apple.com/widget.html?c=us&brc=FFFFFF&blc=FFFFFF&trc=FFFFFF&tlc=FFFFFF&d=IEZ 097 Interval workout with 2 types of sprints&t=I want to know how to dance...&m=song&e=song&w=300&h=370&ids=984317031,350700818,968800510,648690934,982388023,517705653,715891620,95786277,950803913,915004591,933984085,318393309,921109248,794126205,924487458&wt=playlist&partnerId=&affiliate_id=&at=10lbf5&ct=" style="border: 0px; height: 370px; overflow-x: hidden; overflow-y: hidden; width: 300px;"></iframe> <iframe allowtransparency="true" frameborder="0" height="370" src="https://embed.spotify.com/?uri=spotify%3Auser%3A1225740797%3Aplaylist%3A7envy0xZ8DcRGa8EZWC7rR" width="300"></iframe></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6812045709493290294.post-5825451825037368842015-01-25T15:27:00.000-05:002015-01-25T15:27:56.374-05:00Keep It Movin' (Spinning® Profile & Playlists)<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;">You're either Moving or your Not. We all get in those funks where you don't want to do </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">anything, you've lost your motivation, you've become bored, whatever. What's worse is then you justify yourself, 'You deserve a break', 'You'll work twice as hard tomorrow', 'Yesterday's workout was enough'. Again I say, Whatever.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>You never regret the workout you did.</b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuP7Re5ciun64g1XGWhUwFp6PpTzD3Dg58dsXSxyV3-lknjn5fYkI4jq3HdnPd4foEEABnnJyBSE8a889FGVZiOwTaBvBl08IrRB4lTnmjKJvHxsR1MGf7fFJiInXAiddwLkcCN_aUHVTD/s1600/regret.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuP7Re5ciun64g1XGWhUwFp6PpTzD3Dg58dsXSxyV3-lknjn5fYkI4jq3HdnPd4foEEABnnJyBSE8a889FGVZiOwTaBvBl08IrRB4lTnmjKJvHxsR1MGf7fFJiInXAiddwLkcCN_aUHVTD/s1600/regret.jpg" height="227" width="320" /></a></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Absolutely there are times where you have to take a break, as in the case of an injury or medical condition, but as soon as that passes, all the excuses are just that, excuses.</span><br />
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</span> <span style="font-family: Arial, Helvetica, sans-serif;">I love the adage, "The road to Hell is paved with good intentions." And that's what I feel about my body when I'm out of shape, "I feel like Hell" and all those plans, those "good intentions" mean nothing unless you follow through.</span><br />
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</span> <span style="font-family: Arial, Helvetica, sans-serif;">I could use the excuse that I'm dealing with vitamin D deficiency again (gotta love Ohio in the winter), but that is not going to stop me. I'm back on the mega dosage of D prescribed by my doc, Doctor House, but not the one with the TV show. I'm signing up for <a href="http://tcwchiro.com/wp-content/uploads/2014/09/VitaminD-Sun.jpg" target="_blank">light therapy</a> twice a week and I committed to my first race by paying my registration fees and getting a <a href="http://www.usatriathlon.org/membership-services/membership-home.aspx" target="_blank">USA Triathlon membership</a>.</span><br />
<a href="https://pbs.twimg.com/profile_images/612604968/sqaure_1_USAT10LogoWO.jpg" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" height="200" src="https://pbs.twimg.com/profile_images/612604968/sqaure_1_USAT10LogoWO.jpg" width="200" /></a> <b>About this play list: </b> There are a couple of songs that just weren't available anywhere for purchase. Which means that if you want this play list you'll need to put in a little extra effort and convert them from YouTube videos to MP3's. There are lots of online resources for this, but the one I use is <a href="http://www.vidtomp3.com/" target="_blank">VidToMP3</a>. The site works well but be careful which download links you click on, or you might inadvertently will download other <a href="http://youtu.be/7aJTxUf4i84" target="_blank">crap</a>.<br />
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<iframe frameborder="0" src="https://widgets.itunes.apple.com/widget.html?c=us&brc=FFFFFF&blc=FFFFFF&trc=FFFFFF&tlc=FFFFFF&d=Interval%2094%20&t=Keep%20It%20Movin%27&m=song&e=song&w=300&h=370&ids=912594088,948754235,261480123,257209839,798928380,561063525,314261453,485519684,929825624,382919241,520098628,560798905,858517200&wt=playlist&partnerId=&affiliate_id=&at=10lbf5&ct=" style="border-width: 0px; height: 370px; overflow: hidden; text-align: center; width: 300px;"></iframe></td> </tr>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6812045709493290294.post-78215482998091554482014-12-26T16:11:00.001-05:002014-12-26T16:12:10.356-05:00Unplugged (Spinning Profile & Playlist)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAD-Ep_xJv2-NhP0ny-t9ydClFwW2kISsEW5wV233YIE49aCQONPDF-8Cvj0drVwR0-qHlAfEbYgk_mdZN_pSh7ugmdMBhkQ8W9ywBAxf-rD_v2z0itLd4hiYykxx6NvoquGV0O2uu5UYK/s1600/Unplug.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAD-Ep_xJv2-NhP0ny-t9ydClFwW2kISsEW5wV233YIE49aCQONPDF-8Cvj0drVwR0-qHlAfEbYgk_mdZN_pSh7ugmdMBhkQ8W9ywBAxf-rD_v2z0itLd4hiYykxx6NvoquGV0O2uu5UYK/s1600/Unplug.jpg" height="200" width="200" /></a></div>
Another cycling coach friend of mine had a class awhile back at her studio where she played the more edgy music that she wouldn't normally. <br />
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I find myself, for reasons unknown to me, with my classes being cancelled today and next Friday. Apparently under the guise of holiday time, whatever. I've been home about a week and have cabin fever already.<br />
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Many of my regulars asked if I would teach anyway, but I can't move the corporate behemoth which is LA Fitness where I coach, so no class tonight.<br />
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I am however going to go in and do my own workout with whatever music I feel like. I have invited all my regulars to join me. We'll see how that goes.<br />
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Here's what I feel like tonight...<br />
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<a href="https://www.dropbox.com/s/r8es9vmz7vtpzly/IEZ%20093.pdf?dl=0" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-lLke2RwREmCNBBzJ5o49_rE0gAcHfIJKuJ77KYRXe2SlegvEFwF3x1IIItSZn2mmLtAymCY-AI-R95NcvVq3YpVgD-nhHhcmm0JM3nO4NTDM4bYkfayN3C9SC9tWW0UoRvEaL52hGa7d/s1600/profile.png" /></a></div>
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<span style="background-color: yellow; color: red;">Sorry, many of the songs I have in this play list were not available via Spotify other than the karaoke versions<b>.</b></span></div>
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<iframe frameborder="0" src="https://widgets.itunes.apple.com/widget.html?c=us&brc=FFFFFF&blc=FFFFFF&trc=FFFFFF&tlc=FFFFFF&d=Interval Energy Zone with some questionable music&t=Unplugged&m=song&e=song&w=300&h=370&ids=646191965,932226789,523192643,575998655,902143910,308842100,689473631,204672485,660444212,391116572,350700703,165763616,164939678,256773619,291106869&wt=playlist&partnerId=&affiliate_id=&at=10lbf5&ct=" style="border: 0px; height: 370px; overflow-x: hidden; overflow-y: hidden; width: 300px;"></iframe><br />
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Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-6812045709493290294.post-50046728733533873642014-12-24T15:48:00.000-05:002014-12-24T15:58:15.047-05:00Bah...Humbug. (Spinning Profile & Playlist)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtsIGuwZ57W99r7mCnNf7TaL58fEm_sZQEaK8mukf3Na7tiBiow6rjnweN0O24lkxG9_k0pbEPEIqCTVVw8DWUvfWCHD9hA6Uy9lcCz2uocmCzrJmJ_m0Psewww0wwnR2Z45aDEI_xInqY/s1600/Scrooge.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtsIGuwZ57W99r7mCnNf7TaL58fEm_sZQEaK8mukf3Na7tiBiow6rjnweN0O24lkxG9_k0pbEPEIqCTVVw8DWUvfWCHD9hA6Uy9lcCz2uocmCzrJmJ_m0Psewww0wwnR2Z45aDEI_xInqY/s1600/Scrooge.jpg" height="180" width="320" /></a></div>
No. Not Really.<br />
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It's just so expected that you're going to do a Holiday's Playlist. You along with the other 5 cycling instructors. So this year I decided to NOT put together a Christmas ride.<br />
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This year my gift to my class was simply a butt kickin' ride.<br />
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This ride has 3 hills (not counting the rolling hills, I never count them), and finishes with a Tabata drill. So get ready to take care of business and shake your pom pom.<br />
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<iframe frameborder="0" src="https://widgets.itunes.apple.com/widget.html?c=us&brc=FFFFFF&blc=FFFFFF&trc=FFFFFF&tlc=FFFFFF&d=3 Hills ending in a Tabata Drill
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