speedvegan

well, hello ! i had 5 students in my class this weekend. wow ! i would have never expected such a turn out. after all, there are only a grand total of 12 bikes at this particular gym. including me, we filled up half of them. i know it’s not a huge accomplishment, but it’s made me very happy. here is the profile i used this week…

Rollercoaster

Warmup 5:22 – Right Now, Van Halen

Climb 3:36 – Going Under, Evanescence
70% effort
sit for 10 sec, stand for 10 sec, sit and sprint for 10 sec

Sprint 4:17 – Without You, Black Lab
60% effort
3 x 10 sec run, 2 x 20 sec run, 1 x 30 sec run, 10 sec rests

Climb 4:47 – Try Again, Aaliyah
80% effort
20 sec seated climb, 20 sec standing climb

Sprint 8:36 – World Hold On, Bob Sinclar
60% effort
4 x 15 sec run, 3 x 30 sec run, 2 x 45 sec run, 1 x 60 sec run, 15 sec rests

Walk/Jog 4:02 – Running, No Doubt
50% effort
15 sec walk, 15 sec standing run

Climb 5:55 – Stoned, Dido
starting with 60% effort, increase by 10% every 60 sec
end with a standing climb at 100% effort

Jumps 3:47 – Jump, Madonna
50% effort
8 x slow, 8 x fast

Climb 3:43 – Say It Right, Nelly Furtado
90% effort
standing climb, hammer on each chorus for 10 sec

Sprint 3:07 – Animals, Nickelback
60% effort
30 sec run, 15 sec rest

Jumps 3:11 – LDN, Lily Allen
choice of fast @ 50 % effort or regular speed @ 80% effort

Cooldown 4:56 – Fade Into You, Mazzy Star

my second class was much better. i had, not one, but TWO students this time. one was recovering from a recent back injury but she is a seasoned spinner and said she’d just sit through the class so i didn’t have to modify my profile at all. here it is…

Sprint Pyramid

Warmup 5:15 – Block Rockin Beats, The Chemical Brothers

Jumps 3:55 – Hey Ya!, Outkast
50% effort

Sprint 3:41 – Volare, Gypsy Kings
60% effort
15 sec run, 15 sec rest

Climb 3:57 – Just Like A Pill, Pink
starting with 70% effort, increase by 10%, stand and hammer on each chorus

Sprint 5:38 – Ya Mama, Fatboy Slim
60% effort
30 sec run, 15 sec rest

Climb 4:46 – #1 Crush, Garbage
starting with 70% effort, increase by 10% every 60 sec ending in a standing climb at 100% effort

Sprint 4:48 – Speed of Sound, Coldplay
60% effort
45 sec run, 15 sec rest

Climb 5:58 – Bitter Sweet Symphony, The Verve
standing climb at 100% effort for 60 sec, rest at 50% for 50 sec

Sprint 3:54 – Kryptonite, 3 Doors Down
60% effort
30 sec run, 15 sec rest

Jumps on a hill 4:57 – Pepper, Butthole Surfers
80% effort

Sprint 3:45 – Silence, Delerium (remix)
60% effort
15 sec run, 15 sec rest

Cooldown 4:47 – Beautiful, Christina Aguilera

i’ll start on a positive note. the class went well. i didn’t have any minor (or major) panic attacks. i did, however, only have ONE student. but i had been warned. the previous instructor quit months ago. the coordinator tried out several other instructors but they turned out to be too unreliable so she canceled the class altogether. she is now trying to build the class back up so it will be a while until there are enough regulars to actually call it a class. in the meantime, it will be a good way for me to get more comfortable with teaching.

the woman in my class seemed pleased with the routine. she said she’d definitely be back and would put in a good word with the coordinator. at this point it looks like i’ll be back next weekend.

i didn’t want to post my routine before the actual class because i didn’t have a chance to rehearse it so i wasn’t sure if i’d have to modify something. as it turned out, i did have to modify it because we got started a bit late and it was kinda long. here’s how it really went down…

Basic Intervals

Climb 4:06 – Fighter, Christina Aguilera
70% effort
sit for 10 sec, stand for 10 sec, hammer for 10 sec

Sprint 3:43 – Mr. Brightside, The Killers
60% effort
starting with 10 sec runs, increment by 10 sec each time ending at 50 sec
10 sec rests in between

Jumps 3:44 – Feel Good Inc, Gorillaz
50% effort

Climb 3:29 – Love Song, 311
80% effort
standing, 15 sec regular speed, 15 sec faster

Runs 3:09 – Cool, Gwen Stefani
50% effort
sit for 10 sec, stand for 10 sec, run for 10 sec

Climb 5:22 – Lose Yourself, Eminem
start with 50% effort, increment by 10% every 10 seconds
end in a standing climb at 100% effort

Sprint 4:09 – Don’t Let Me Down, No Doubt
60% effort
30 sec run, 15 sec rest

Jumps on a Hill 3:57 – Push, Madonna
70% effort

Climb 3:52 – Heartbeats, The Knife
80% effort
standing, 15 sec regular speed, 15 sec faster

Sprint 5:08 – Clocks, Coldplay
60% effort
45 sec run, 15 sec rest

Cooldown 4:47 – All is Full of Love, Bjork