I Heart You!February 14, 2010
Happy Valentine’s Day and Happy Birthday blog! I cannot believe it has been a year since I officially (and somewhat tentatively) started this little blog. And my how it has grown….
As of this evening I have had a grand total of 19,564 hits (I love you, thank you for visiting, and come back again). And to think, I was worried no one was going to visit.
A GIANT thank you to my top three referrer (is that even a word?) websites: Spinning Music, Leave It On the Bike, and Spinning Mixes (click on the names to visit their individual sites, ‘cause they rock!)
A little reflection: Since starting this blog I have picked up another Spinning Class (Tuesdays 6:15am WSC-Alexandria)…Participated (and successfully completed) Body Pump training…
…now teach 2 Body Pump classes (Monday 6:30pm WSC-Alexandria & Wednesday 6pm WSC-West Springfield)…finished my Fitness Nutrition Course…and as of this evening completed an AFAA Group Exercise course (the verdict is still out on whether I passed this or not…have to wait a whole 6 weeks for test results).
I owe it all to you, thank you for checking out my blog and leaving comments and inspiring me to be a better instructor. Thank you for all of your music suggestions. Thank you for putting up with my prattling about all things vampire (but seriously, how amazing was Thursday’s Vamp Dairies?!?!). Thank you….okay, okay, before I get all mushy let’s get to Saturday’s playlist. Find the complete playlist on iTunes at Spinning Spincycles #46 .
The goal of this profile is to mix up some cardio-inspired intervals with some heavy muscle-building strength work. You know what that means…speed surges and climbs. Gotta love it!
Bohemian Like You—The Dandy Warhols (3:32) Warm up with an easy spin
Murder City—Green Day (2:54) Bump up the intensity. Strong, consistent out-of the saddle jog. Medium resistance, medium speed.
Kiss With a Fist—Florence + The Machine (2:04) More resistance. Fast climb to scamper up our first hill. At 1:30 (instrumental) drop a little of the resistance, have a seat and spin fast downhill.
Major Tom—Shiny Toy Guns (4:22) Warm-up resistance in the saddle for 1 minute. Progressively add resistance every 1 min. Stay strong in the saddle and climb. Slower cadence this time.
Day ‘n’ Nite (Crookers Remix)—Kid Cudi (4:41) Flat road. Start to pick up the pace. Medium resistance. Bored? 1 minute in the saddle, 1 minute standing run.
No Sleep Tonight—The Faders (2:59) Add another gear. 3 Speed surges at: 0:33—in the saddle, surge at 1:20—in the saddle, surge 2:19—out of the saddle and hold the speed until the end of the song
Floating Vibes—Surfer Blood (4:00) Another hill. Add a big gear and stand with hands in 3. Slow and steady. Find your groove and settle in. Advanced riders: add a gear at 2:00.
We Used to Be Friends—The Dandy Warhols (3:20) Medium resistance. Speed at: 0:45—out of the saddle (sit after the surge is over), 1:23—out of the saddle, and 2:44—in the saddle and hold the speed until the end of the song
When You’re Ready—Kate Earl (4:10) Heavy resistance in the saddle, slow down your pace. Progressively add resistance every 1 minute….stand and climb on the chorus.
Top of the World—The All-American Rejects (3:24) More speed work. Drop off the resistance a little (just a little) and have a seat. Fast spin. Advanced riders: add resistance after each speed surge…0:45 surge—in the saddle, 1:45 surge—out of the saddle, and 2:54 surge—in the saddle all the way to the end of the song
Ten Million Slaves—Otis Taylor (4:10) Last push to the top. Heavy gear, find your inspiration. 1 minute out of the saddle, alternating with 1 minute in the saddle to really burn your quads. Can you handle it? Add another gear each minute.
Love—Matt White (2:50) Cool down
Glitter In the Air—P!nk (3:48) Stretch off the bike.
Next on my radar– WSSC 2010! Woo-hoo! I am so excited, despite the fact it isn’t until June. Let me know if you are going and we’ll make plans to meet up. It’s going to be so great, I just know it! Watch out Miami, here I come!