speedvegan

In light of my recent announcement about quitting my Spinning teaching career, here’s a new profile. I will probably use this one tonight, depending on who shows up.

Mixin’ It Up

Warmup 3:32 – Everybody’s Free, Rozalla

Sprint 4:29 – We No Speak Americano, Yolanda Be Cool & Dcup
60% effort
40 sec sprint, 20 sec rest

Climb 3:35 – Take It Off, Ke$ha
70% effort
30 sec seated, 30 sec standing @ hand position 2

Jumps on a Hill 3:40 – No You Girls, Franz Ferdinand
80% effort
4 count jumps, focusing on form and controlled movements

Sprint 6:01 – In and Out of Love, Armin van Buuren
60% effort
60 sec sprint, 20 sec rest

Jumps 3:27 – King of Anything, Sara Bareilles
70% effort
2 count jumps, focusing on form and controlled movements

Climb 3:55 – Only Girl, Rihanna
80% effort
seated climb with standing sprint @ hand position 3 during chorus

Sprint 7:03 – Stereo Love (Paki & Jaro Remix), Edward Maya & Vika Jigulina
60% effort
80 sec sprint, 20 sec rest

Climb 5:30 – Teardrop, Massive Attack
seated climb starting with 60% effort, add 10% every 60 sec, ending in a 100% effort standing climb @ hand position 3

Climb 3:44 – Secrets, OneRepublic
80% effort
30 sec seated, 30 sec standing @ hand position 3

Climb 3:23 – Raise Your Glass, P!nk
70% effort
seated climb with standing sprint @ hand position 2 during chorus

Cooldown 4:12 – Dog Days Are Over, Florence + The Machine

As promised, here’s a new profile. Most of my recent classes have focused on higher resistance since it is the only “hill training” we get in South Florida. This is one tough workout (if done right), but pays off in the end. The 4th climb is where the magic happens. It’ll separate the boys from the men. Enjoy !

High Resistance

Warmup 4:11 – Oceanic, Above & Beyond

Climb 4:02 – Just Dance, Lady Gaga
70% effort
30 sec seated, 30 sec standing @ hand position 2

Climb 3:56 – Let It Rock, Kevin Rudolf
80% effort
30 sec seated, 30 sec standing @ hand position 3

Climb 4:59 – Back In Your Head (Tiesto Mix), Tegan & Sara
seated climb starting with 60% effort, add 10% every 60 sec, ending in a 100% effort standing climb @ hand position 3

Climb 4:30 – Love Lockdown, Kanye West
90% effort
seated climb with standing hover @ hand position 3 during chorus

Sprint 6:01 – In and Out of Love, Armin van Buuren
60% effort
40 sec sprint, 20 sec rest

Jumps on a Hill 4:08 – Baila Morena, Zucchero & Mana
80% effort
2 count jumps, focusing on form and controlled movements

Climb 4:01 – Right Now, Akon
70% effort
seated climb with standing sprint @ hand position 2 during chorus

Climb 5:57 – On a Good Day, OceanLab
starting at 70%
60 sec seated, 60 sec standing @ hand position 3
increase by 10% after each set

Sprint 4:00 – It Feels So Good, Sonique
60% effort
40 sec sprint, 20 sec rest

Cooldown 4:49 – Inside, Moby

I am no longer teaching on Saturday mornings. I am teaching on Tuesday evenings instead. I know I haven’t posted any profiles in a while, so here is the one I used last night. It is a sprint pyramid, but also a “race day” workout which means there are no breaks or recoveries. Heart rate should remain between 80-92% throughout.

Sprint Pyramid, Extended (Race Day)

Warmup 4:48 – Missing, Everything But The Girl

Sprint 2:09 – Contagious, Avril Lavigne
60% effort
2 minute sprint

Climb 4:15 – Falls Apart, Sugar Ray
seated climb starting with 70% effort, hammer during each chorus and increase effort by 10%

Sprint 2:56 – The Anthem, Good Charlotte
60% effort
1 min sprint, 1 min jumps, 1 min sprint

Climb 4:07 – The Sweet Escape, Gwen Stefani
seated climb starting with 70% effort, increase by 10% every minute
end with a standing climb at 100% effort for 1 minute

Sprint 4:03 – Push It, Garbage
60% effort
1 minute sprint, 1 minute jumps, 2 minute sprint

Jumps on a Hill 2:47 – Where My Girls At, 702
80% effort

Sprint 5:14 – Going Out Of My Head, Fatboy Slim
60% effort
2 minute sprint, 1 minute jumps, 2 minute sprint

Jumps 2:38 – Hey Julie, Fountains of Wayne
60% effort

Sprint 3:56 – Ain’t No Other Man, Christina Aguilera
60% effort
2 minute sprint, 1 minute jumps, 1 minute sprint

Climb 3:03 – Bicycle Race, Queen
70% effort
15 sec seated, 15 sec standing (hand pos 3)

Sprint 2:54 – Spice Up Your Life, Spice Girls
60% effort
1 min sprint, 1 min jumps, 1 min sprint

Climb 3:38 – Thank You, Dido
80% effort
20 sec seated, 20 sec standing (hand pos 2), 20 sec standing (hand pos 3)

Sprint 2:01 – Song 2, Blur
60% effort
2 minute sprint

Cooldown 4:17 – Sadeness, Enigma

The profile I used last week focused on hills, so we worked on sprints this week. It was a good class. Working on our fast twitched muscle fibers is very important.

Endurance Sprints

Warmup 3:47 – Focus on Sight, Thievery Corporation

Sprint 5:58 – Adagio for Strings, Tiesto
60% effort
30 sec run, 30 sec rest

Climb 3:10 – Natural One, The Folk Implosion
70% effort
45 sec seated, 15 sec standing

Sprint 6:30 – Destination Calabria, Alex Gaudino
60% effort
60 sec run, 30 sec rest

Jumps 4:08 – Baila Morena, Zucchero
80% effort
4 counts seated at regular speed, 4 counts standing at faster cadence

Sprint 7:26 – Sandstorm, Darude
60% effort
90 sec run, 30 sec rest

Seated Climb 5:31 – Blue on Black, Kenny Wayne Sheppherd
starting with 70% effort, increase by 10% every 60 sec

Sprint 8:36 – World Hold On, Bob Sinclair
60% effort
120 sec run, 30 sec rest

Cooldown 4:49 – Lebanese Blonde, Thievery Corporation

surprisingly, i am still teaching the Saturday morning Spinning class at my local gym. i realized i haven’t posted profiles in a while, so i am going to start doing that again. first, here is a slightly different version of the first class i ever taught. i think it flows better this way.

Basic Intervals, Extended

Warmup 3:58 – Over my Head, The Fray

Climb 3:52 – Heartbeats, The Knife
60 – 80% effort
standing, 15 sec regular speed, 15 sec faster at each effort level

Sprint 3:43 – Mr. Brightside, The Killers
60% effort
15 sec run, 15 sec rest

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

Climb 5:22 – Lose Yourself, Eminem
start with 60% effort, increase by 10% every 60 seconds
end in a standing climb at 100% effort

Runs 3:56 – Give It To Me, Timbaland
50% effort
sit for 10 sec, stand for 10 sec, run for 10 sec

Sprint 4:05 – Go Your Own Way, The Cranberries
60% effort
30 sec run, 15 sec rest

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

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

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

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

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

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

Geoff came to my class this weekend !! he’s a big fan of sprints so i chose a profile that included plenty of challenging ones.

Sprint Ladder

Warmup 3:12 – Get The Party Started, Pink

Sprint 4:00 – Go, Moby
60% effort
15 sec run, 15 sec rest

Climb 3:38 – In The End, Linkin Park
starting with 60% effort, increase by 10% every 60 sec
20 sec on saddle, 20 sec walk and 20 sec run at each effort level

Sprint 5:48 – Emballa, Cirque Du Soleil
60% effort
30 sec run, 15 sec rest

Climb 6:39 – The Climb, No Doubt
starting with 60% effort, increase by 10% every 60 sec
end with a standing climb at 100% effort for 60 sec

Sprint 6:58 – Southern Sun, Oakenfold
60% effort
45 sec run, 15 sec rest

Walk/Jog 5:36 – Hung Up, Madonna
60% effort
20 sec walk, 10 sec run

Sprint 7:33 – Call On Me, Eric Prydz
60% effort
60 sec run, 15 sec rest

Jumps 3:26 – Whine Up, Kat DeLuna
50% effort
8x slow, 8x fast

Climb 3:40 – Every Morning, Sugar Ray
80% effort
15 sec seated to beat of music, 15 sec standing at faster cadence

Cooldown 4:51 – Fake Plastic Trees, Radiohead

i subbed last Tuesday’s class. it was fine until one of the girls got off her bike. my inner self-critic took over at that point and i got out of sync with the music. the last two routines were a disaster. after class, she told me that she just had to use the restroom. this totally re-enforces the fact that some of my insecurity is all in my head and i don’t need to be so hard on myself all the time. must work on that !

Rolling Hills

Warmup 3:48 – Starry Eyed Surprise, Oakenfold

Climb 3:58 – Bring Me To Life, Evanescence
70% effort
10 sec sitting, 10 sec standing, 10 sec standing at faster cadence

Jumps 2:59 – The Way I Are, Timbaland
50% effort
8x slow, 8x fast

Climb 3:17 – Smile, Lily Allen
80% effort
15 sec standing, 15 sec standing at faster cadence

Sprint 4:20 – By The Way, Red Hot Chili Peppers
60% effort
30 sec run, 15 sec rest

Climb 6:03 – Take A Picture, Filter
starting with 60% effort, increase by 10% every 60 sec
end in standing climb at 100% effort for 60 sec

Sprint 3:35 – Shut Up And Drive, Rihanna
60% effort
30 sec run, 15 sec rest

Climb 4:03 – Someday, Sugar Ray
10 sec seated climb at 100% effort, 20 sec standing climb at 100% effort
take off resistance and sit back on the saddle for 30 sec rest

Jumps 3:10 – Wind It Up, Gwen Stefani
50% effort

Climb 3:31 – Don’t Let Me Get Me, Pink
70% effort
15 sec to beat of music, 15 sec faster cadence

Walk 4:02 – Save Tonight, Eagle-Eye Cherry
60%-70% effort

Climb 3:44 – How You Remind Me, Nickelback
80% effort
15 sec seated, 15 sec standing

Sprint 3:45 – This Is Your Night, Amber
60% effort
30 sec run, 15 sec rest

Cooldown 4:37 – By Your Side, Sade

this weekend’s profile was a bit fiendish. one of the girls cried out “is it over ??” towards the end of the class. i think she was enjoying the challenge, though. it’s a very good workout if you’re hill-deprived like us South Floridians. i’m subbing another class tonight !!

Two Hills

Warmup 4:08 – Beautiful Day, U2

Sprint 6:30 – Destination Unknown, Crystal Waters
60% effort
45 sec run, 15 sec rest

Climb 5:22 – Rock Steady, No Doubt
starting with 60% effort, increase by 10% every 60 sec
end in a standing climb at 100% effort

Climb 4:40 – Can’t Stop, Chili Peppers
100% effort for 20 sec standing, 20 sec seated
resistance all the way off for 50 sec

Climb 4:03 – I’m Like A Bird, Nelly Furtado
80% effort
standing, 20 sec regular speed, 20 sec faster

Sprint 6:18 – First Down, Fatboy Slim
60% effort
45 sec run, 15 sec rest

Climb 5:13 – One Headlight, The Wallflowers
starting with 60% effort, increase by 10% every 60 sec
end in a standing climb at 100% effort

Climb 4:38 – Umbrella, Rihanna
80% effort
standing, 20 sec regular speed, 20 sec faster

Climb 4:22 – Boulevard of Broken Dreams, Green Day
100% effort for 20 sec standing, 20 sec seated
resistance all the way off for 50 sec

Sprint 6:37 – Climbatize, Prodigy
60% effort
45 sec run, 15 sec rest

Cooldown 4:37 – By Your Side, Sade

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