Short and Sweet

This is going to be one short and sweet blog entry today as I am headed to the airport later this afternoon and still need to pack….

I somehow have to get a week’s worth of clothes from here (I know, my closet is beyond scandalous)….

Into here…..(now can you sense my urgency?)

 

So, where am I going?  Mexico? New York?  Paris?  Chicago? 

Actually, I’m headed to LA.  Um, that would be Louisiana, not Los Angeles. 

Specifically, I’m off to Baton Rouge for a week of fun-filled training for my new job/career.  I finished my last day at my old job on Tuesday (yay!) and quickly transitioned into this new one.  And let me tell you, even though it’s only been 3 days the new job is seriously kicking my old job’s ass!  But, to be fair most of this past week was spent buying office furniture and appliances…nothing beats shopping (especially if it’s someone else’s credit card!…no I’m not committing identify fraud, I’m just using the company card)  I’m anticipating an April 1^st grand-opening, but there’s still a lot to do between now and then!  Oh, there is so much to do!!!  I already mentioned that, didn’t I?   

On to it then….here is our profile and playlist from Saturday:   Spinning #49:  14 songs, 46.5 minutes

This is probably my favorite spinning profile to teach and ride.  It’s our Loop de Loop!  I think this originated from Jennifer Sage formerly of FunhogSpins…but can now be found at IndoorCycleInstructor.com, but I’m not 100% sure.  All I know is that I can’t take credit for this little gem of a ride.  This profile consists of 3 loops of work simulating a mountain bike ride.  You have an approach road, short steep climbs (really crank up the resistance), downhills, and a stair-stepping uphill.  First lap=reconnaissance, 2^nd lap= fine tuning your form and performance, 3^rd lap=give it your all!

Find this playlist (which I personally think is superior) on iTunes at Spinning Spincycles #49

Strange—Tokio Hotel & Kerli (3:51)  Warm up with a seated flat. 

Boom—Anjulie (3:14)  1min 30 second Seated Climb.  Control yourself, it gets steeper ahead.  For the final 1min 30 seconds transition to a  Standing Climb.  If you love climbing, use this to your advantage.  Otherwise take it easy conserving your energy for the stairs

Call to Arms—Exodus (1:33)  Drop the resistance a little but stay in the climb until 0:53 when the guitar kicks in.  Take more resistance off, have a seat for a fast seated downhill.  Cadence is a little higher than before. 

A Little Bit of Riddim (feat. Cherine Anderson)—Michael Franti & Spearhead (4:18)  This is the work!  Add resistance.  30 seconds seated climb, 30 seconds running with resistance 4 X! 

Wake—Linkin Park (1:41)  Seated flat downhill, use this as a quick recovery to prepare for the 2^nd loop

Fall Hard—Shout Out Louds (4:15)  2min: Seated Climb followed by 2 min: Standing Climb

Check—Goose (1:38)  Seated Flat downhill.  Get ready for the stair steps!

Fell Down a Hole—Wolfmother (5:03)    Make it feel a little heavy.  30 seconds seated climb alternating with 30 seconds of standing run 5 X!  

Always Running Out of Time—Motion City Soundtrack (3:00)  Whew, use the first minute to ride downhill, the final 2 minutes is our recovery/approach road.  1 more loop to go!

Resistance—Muse (5:47)  This is it, make it count! 2min 30 seconds:  Seated Climb followed by 2min 30 seconds:  Standing Climb  (musically there’s not much going on after the 5min mark, so I skip to the next song when I’m ready to hit the downhill)

Attack of the 60Ft. Lesbian Octopus—Does It Offend You, Yeah? (1:58)  Fast seated downhill! Quick pedal turn over.

Bring It On Down—Goose (4:03)  Our last set of stairs…you know this.  30 seconds seated climb alternating 30 seconds run with resistance 4X. 

Undeclared—The Dodos (1:53)  A much deserved (and much needed) cool down.  Seated Flat

Breakeven (Falling to Pieces)—The Script (4:21)  Stretch everything off the bike.  Well now, that was fun!

There’s so much more I want to write, but I seriously need to get my butt in gear and pack as well as get things organized for the week.  I’ll be back in time for Spinning next Saturday Morning.  But here is the list of subs (people, not sandwiches—ha ha, that joke never gets old) I have organized to cover my classes during the week.

• Monday 6:30pm Body Pump @ WSC-Alexandria:  Gigi (part of the “fab four” Body Pump inner circle)
• Tuesday 6:15am Spinning @ WSC-Alexandria:  Michael C.
• Wednesday 6pm Body Pump @ WSC-W. Springfield:  Julianne

There will be no spinning for me this week.  However, I plan to do a lot of yoga podcasts from yogadownload.com (in addition to their website, you can also find free yoga podcasts on iTunes from…free=sweet!)  and maybe a little running depending on the hotel gym/neighborhood.  Or, I’ll just veg-out,  watch a ton of TV and read mindless celebrity gossip mags during my down time.  I’m still 50-50 on which way it will go. 

–Spin On!