Goodies from DCAC
August 13, 2010
DCAC was last weekend. Did you attend? I didn’t so much attend as I shopped. But I picked up some fun new toys. In no particular order….
2 new Spinning CD’s. You can find both of these on the Spinning website. Aethernal is funky and I love it. I think Cassiopea is more of traditional spinning music with heavy beats meant to be used during a Race Day Ride. It may make an apperance on Saturday.
Spinning Ride Book. How cool is this? Pressed for time? Want an Endurance Energy Zone ride? Well it’s right here in this handy dandy book. 52 profiles/5 Energy Zones, all created by Spinning Master Instructors. I’m already looking through it to plan Saturday’s ride.
And…….a Pilates Stick!
Arghh! I’ve been waiting since June for this bad boy. Which really isn’t a long time, but considering I wanted to buy it at WSSC, but couldn’t because I am the queen of over-packing and ran out of room, it feels like a long time to me. I love this. It’s like having a reformer in your house. Am hoping my abs will start to look like her’s….
…after some hard work of course. (and airbrushing?!?!)
We had an amazing ride on Saturday and I apologize for not posting the playlist and profiler earlier. I ended up in a teaching trifecta last week with a 9am Spinning, 10am Spinning and 11am Total Body Conditioning. This profile is from the 10am class. And it will rock your face off. It’s an Endurance Energy Zone profile. And to answer one of the members’ questions: is this your new favorite way to ride? I say Hell yeah! I do love Endurance. First of all, I like it when I can find that mental and physical “zone.” That feeling when you lose yourself in the ride, nothing exists beyond the bike the Spinning room, and you are just present in the moment. Hmmm, love it! Secondly, I have noticed changes in my body from riding Endurance like this a couple of times a week. My heart rates comes down much faster on recoveries & I feel stronger. So here it is. I hope you love it as much as I do:
Spinning #66: ENDURANCE of Four Rolling Hills 9 Songs 49.5 minutes. Find the iTunes iMix here.
Midnight Star (Oasis vs. The chemical Brothers)—DJ Lobsterdust (4:43) Warm Up. This ride is going to be an Endurance ride of 4 rolling hills. Each a little steeper and longer than the last. The objective of this training is to stay within your aerobic training zone: Zone 2 or 65-75% of MHR.
The Earth Rotation Around the Sun—Wolfmother (2:46) Seated flat, find your road resistance –moderate…breathable.
Lights Out—Santigold (3:13) Add road and focus your thoughts on your pedal strokes. Do some smooth pedal work, isolating first the right, then the left leg.
The Adventure—Angels & Airwaves (5:13) First Roller..Mild climb. Guide your heart rate up to 75% of max (or moderately hard, conversation would require effort)
- Progressively add resistance until your hit your seated climb
- Seated Climb until 4:20: unload hill, maintain HR
They Don’t Want Music—Black Eyed Peas with James Brown (6:47) 2nd rolling hill
- Use first 1min 30 seconds to add to the flywheel
- Hold Seated Climb 1:30-4:45
- 4:45-5:45 easy smooth transitions of switch backs
- 5:45-END: Unload the hill, maintain the road and your heart rate
Back In Your Head (Tiesto Remix)—Tegan and Sarah (8:10) 3rd Rolling hill
- Take 3 minutes to find the hill (steeper than the first 2)
- 3:00-7:00 Seated Climb…add a gear. Hold cadence and HR steady
- At 7:00 Unload the hill, back down. Maintain HR
Papua New Guinea (Translation 1-12”Originial)—The Future Sound of London (5:00) Start the last rolling hill, which is 2 songs long. This is part one:
- 0-1:30 Add road, get ready to go up and over
- 1:30-3:00, make it steeper
- 3:00-4:30, add more load, but keep your HR in check
- 4:30-END…Seated Climb
Heaven—Angels & Airwaves (6:38) Part two— Stay in Seated Climb for first 4:15 minutes
- 4:15-5:07 Easy smooth transitions on switch backs.
- At 5:07 Final Seated climb to the end. HOLD ON!
Rimini Chill (Lost In Paradise)—Islands of Chill (7:07) cool down and stretch
Amazing, right?!?!!
