speedvegan

don’t let the name fool you. for some reason, this week’s profile wasn’t as challenging as the others i have created. perhaps it is because i hurt my knee last week and had to take it easy on Saturday. also my timing was way off on some of the songs. i’m debating whether to modify it or try it again. what do you think ?

i have decided to do a special class in two weeks (11/3). it will be a ‘proper form & technique’ class. i was apprehensive about it, but Geoff’s reaction was favorable and the girls in the class were ecstatic when i mentioned it to them. it will be a regular Spinning class with some modifications. i will use lyric-less music during the first half of the class so that i don’t have to shout over the songs. during this time, i will go over the 5 basic Spinning movements and all of their variations. for each of the movements, i will discuss the purpose of the exercise, muscles being worked, gear to use, HR zone, as well as proper form and ways to avoid injuries. i will also compare each movement to road cycling. we will perform several exercises which will help to perfect our form and be more efficient on the bike. we will then put everything learned into practice during the second half of the class. i am currently working on this so if you have any suggestions about what else to cover, feel free to let me know. i always appreciate your input !

Three Hills

Warmup 5:10 – Boys On The Radio, Hole

Sprint 5:58 – Adagio For Strings, Tiesto
60% effort
40 sec run, 20 sec rest

Climb 5:00 – Smooth, Santana and Rob Thomas
70% effort
20 sec seated climb, 10 sec standing climb at faster cadence

Climb 6:25 – Livin’ On The Edge, Aerosmith
80% effort
20 sec seated climb, 20 sec standing climb, 20 sec jumps on a hill

Sprint 4:59 – Famous Las Words, My Chemical Romance
60% effort
40 sec run, 20 sec rest

Climb 3:38 – Genie In A Bottle, Christina Aguilera
80% effort
20 sec seated climb, 10 standing climb at faster cadence

Climb 4:05 – Fly, Sugar Ray
80% effort
20 standing climb, 10 sec seated climb at all-out cadence

Sprint 3:59 – Children, Robert Miles
60% effort
30 sec run, 15 sec rest

Climb 5:03 – Underneath It All, No Doubt
starting with 70% effort, increase by 10% every 60 sec
each effort level = 30 sec seated climb, 30 sec standing climb at faster cadence

Climb 3:23 – Wake Up Call, Maroon 5
90% effort
fast standing climb, slow standing climb, fast standing climb, seated climb
each on 4 counts

Sprint 3:20 – Ooh Aah… Just A Little Bit, Gina G
60% effort
20 sec run, 10 sec rest

Cooldown 3:55 – Fragile, Sting