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Posts Tagged ‘spinning instructor’

Fall Spinning Workout: Race Simulation

Wednesday, September 24th, 2008

Now that I’ve been an a real bona-fide spinning instructor for a year not, and have leeched a few killer workout mixes from Bree Wee, I feel like I’ve finally gotten a whole lot more comfortable making my own workouts. I have even been having a lot of fun making new ones.

With a little help with from my twitter friends for some new songs, here is my latest workout that I designed. It is a “race simulation” workout, so it has an extra long and easy warmup, but then a kick-ass 40 minute pain fest, staying above about 80% of your max for the the majority of the workout.

I tested it out on my class tonight and it seemed to go over pretty well. I saw a lot of pain in some faces. :-)

At the end of the warmup I even had the class stop pedaling, the only time ever durring a spin class, to burst  out of the “gate” to give it more of a race feel, which was pretty fun.

Enjoy!

Warmup
Smashing Pumpkins – Cupid De Lock               Easy Spin – Warmup – 60%
After the Fire – Der Mommissar                        4x :30 sprint @ 75% with :30 rest  1:00 soft pedal
Race Start
Muse – Map of the Problematique                     2x :60 @ 85% w/ :60 rest
Red Hot Chili Peppers – Hard to concentrate     4 x (:30 seated climb – :30 standing climb)
Foo FIghters – Breakout                                    3x (:15 rest :45 sprint) @ 80%
Speed Up                                                          3x (:30 rest :30 sprint) @ 90%
Jimmy Eat World – Bleed American                    :60 standing climb :60 rest :60 standing climb
Britney Spears – Break the Ice                            3 x (:30 easy, :30 medium :30 hard)
Third Eye Blind – Tattoo of the Sun                   1:30 flat – :60 running – 1:30 flat
Imogen Heap – Whatever                                  1:30 sprint – :45 rest – 1:30 sprint
Finger Eleven – Paralyzer                                  climb – :30 sit – 1:00 stand – :30 sit – 1:30 stand
Black Eyed Peas – Anxiety                                :60 sprint – :30 rest 1:30 sprint
Arcade Fire – Keep the car running                   5 x :20 sprints all out – :20 rest
Race End
Cool Down
John Mayer – Gravity                                        3x (:30 sprint @ 75% – :60 rest)
The one that you love                                     Cool Down
Incubus – Aqueous Transmission                      Stretch – Clean Up

Tags: , | Posted in Cycling, Spinning, Triathlon | No Comments »

Lonely Spring

Wednesday, April 16th, 2008

After sweating out out teaching spinning tonight with my core three spinners (is that the right word?), one of them dropped the bomb.

“So, now that it is nicer outside, is the gym going to keep the same class schedule?”

Basically, a nice way of saying, “now that we can actually ride outside, we aren’t going to be showing up to your stupid class every week and letting you yell at us for 45 minutes straight.”

Maybe I’m just being overly sensitive, but I feel so used! Just because it is starting to get warm outside, you forget about me and all of the ass kicking I put you through all winter and toss me to the side!

Okay, well maybe I wasn’t that beat up by it, and I TOTALLY understand. I’d obviously much rather be riding outside than staring at a blank wall in front of me, but it was a little hit to my ego.

Oh well, I guess I’ll just have to replace my spinning buddies with my Wheelworks team mates now that we are starting to put together some group rides, one of which is tomorrow morning.

Can I actually wake up at 5:30 and get to the next town over in time to ride before work? We’ll see…

Oh, and it is about 6 weeks to Mooseman!

More updates coming soon.

-Jamie

Update: I ended up being 2 minutes late for the group ride this morning and they headed off without me. Looks like I’m continuing my bad habits from last year.

Note to self, set alarm 2 minutes earlier to 5:28 a.m.

Tags: , , , | Posted in Cycling, Spinning, Triathlon | No Comments »

Glutton for Zone 1

Thursday, March 27th, 2008

A funny thing happened at spin class on Tuesday…

I came in looking to lead a nice hour long endurance ride.  I know, one hour doesn’t seem like a real “endurance ride” by base training for a half IM standards, but it was longer than my usual class and we stayed in zone 1 and 2, so that counts as “endurance” to me (at least for spin class). And partially, I was just being selfish because I need to get a lot more time in zone 1 for the next few weeks of my base training until I start to kick up the volume/intensity a bit.

After doing some form work/drills and a few long easy hill sets and light sprints, we cooled down, stretched and called it a day.  Now, I’m not sure if this is just me being neurotic, but no one had that big “man I just got my ass handed to me” smile after class, and I like those smiles. They tend to make me feel like I’m actually not too bad at this spin instructor thing.

Honestly people, what part of “burn fat more efficiently” and “cardiovascular strength” don’t you understand?  That is what I told you this ride was for. Be happy. Please?

Oh well, I’m just rambling now about people that probably weren’t even upset with me. But I’m a sucker, so I’ll just have to go back to kicking their ass and handing it to them on a big sweaty platter next week. :-)

Tags: | Posted in Spinning | No Comments »

Double Duty

Tuesday, March 4th, 2008

spinning1.jpgI usually only teach one Spinning class a week.

There is a class that finishes just before mine starts, but the instructor that teaches that class asked me to sub in for her since she is sick.

I’m a pushover, and needless to say. I am taking over her class.

Now I’ve got to kick random people’s asses twice, IN A ROW?!

I should know better since I should be busy doing base training, but Oh Well! I’ve got a backpack full of PB&J, GU, Clif Bars, Nuun, my bike shorts and some kick-ass new tunes.

Here is to hoping I don’t keel over half way through the second session!

Tags: , | Posted in Spinning, Training Log | No Comments »