When the wheels come down. When the wheels touch ground.

It’s been two weeks since I posted.  Humph.  Not a tragedy, but still, I like to maintain consistency and the routine of posting once a week.  So, what have I been up to that caused a break in my posting schedule?  In addition to trying to pass off buffalo as ground beef to PJK (yes, I was successful, you can hide anything in a good tomato sauce), I’ve been trying to figure out what I want to be when I grow up.  I was not as successful with this venture as I was with Operation Mystery Meat and am realizing I should have answered that question long before I technically “grew up.”  

As I investigated this topic further I found myself mentally making lists of what (and who) I don’t want to be.  But apparently, this is (really) the wrong way to go about things such as this.  I guess the theory is that if you put all of your energy into thinking about negative traits, even if you are thinking that way because you want to avoid them, you end up taking them on anyway.  Like an evil self-fulfilling prophecy.  Therefore, instead of focusing on the negative, I’m supposed to focus on creating lists of what (and whom) I do want to be.  And then I found this blog:  SPINTASTIC.  Speechless & totally impressed.  Hi, Melissa, will you be my friend?  We’ll be best friends forever!  And then I can move in with you and we can be roommates….no cause for alarm when I start to borrow a few things without asking. Your clothes, your boyfriend, your life…  Only kidding Melissa, no need to file that restraining order.  I am, as I mentioned before, entirely and completely inspired by you.  So I decided to borrow one of your motivating profiles for Saturday’s class.  Imitation is the sincerest form of flattery…right?

Or maybe not. 

According to Pink (yes, I watched VH1’s Behind the Music last week) that’s a load of bullshit.  Speaking of, I’ve been in a Pink phase for a while.  Her music just sounds sooo good to me (I think it’s that emotional connection I’m always seeking in my song and playlist selections).  Okay, I have to go on a tangent real quick before I get to this week and last week’s playlists.  Here it goes….my current fixation on all songs Pink brought to mind a recent conversation I had with a friend.  The question on the table was:  “which celebrity would you go gay for?”  Wen asked this I immediately responded with Anne Hathaway.  But the more I think about it, the more I want to change my answer to….(you guessed it) Pink.  Don’t get me wrong, Anne is gorgeous, but I think I would rather be her then be with her.  What is it about Pink that’s so darn applealing?  The tattoos?  Her killer abs? The piercings?  Her general badassness?  Um, how about all of the above!  So there you go.  You can add that to all of the other interesting details I choose to reveal in this venue.  Maybe PJK should punk it up a bit….            

Allrightythen, moving right along, I think I’ve more than made up for my negligent blogging habits.  Here’s the playlist from last week:

Find it on iTunes at Spinning Spincycles 9.26.09

3 laps…each with a climb, a downhill and a stair stepping uphill…all separated by a much deserved recovery flat.   

No You Girls–Franz Ferdinand (3:40) Warm up with a seated flat.   

BLOCK #1  feel it out, get to know the ride……………………………

Here It Goes–Ok Go (3:00)  We kick off the ride strong by increasing the effort and intensity.  Pick up the pace on the chorus to raise the heart rate just a little.  Prepare for the hard work we have ahead of ourselves.   

Tear You Apart–She Wants Revenge (Clean Version) (4:44)  Start in a seated climb, progressively adding resistance every 30 seconds until you cannot…move…the…pedals…anymore…but you will keep moving the pedals!  Because you are strong.  Focus on the pedal stroke.  Slide your weight toward the back of the seat…breath in calmness

All The Small Things–Blink 182 (2:48)  Take off ½ the resistance, stand and run down hill…all the way baby.  Feel the wind in your hair. 

Say Aha—Santogold (3:35)  Add a little more resistance back on, this should feel challenging in the saddle.  30second seated climb alternating with 30 seconds running with resistance. Try to maintain a steady cadence throughout the entire song.  This is where the real work is.  Don’t lose focus

Whoa Oh!–Forever the Sickest Kids (3:25)   Recovery seated flat, be wherever you need to be.  Advanced riders:  make it an active recovery.  Keep working while decreasing the heart rate a little

BLOCK #2  push yourself harder this round…………………………..

Counting Down the Hours–Pharmacists & Ted Leo (3:07)  How strong are you feeling?  Fast and steep climb.  Add resistance every 15 seconds for the first 1min 30 seconds.  Finish the song in a standing climb….keep adding if you can stand it.  Advanced riders…pick up the pace with the music.  Beginners:  hold it steady, you look great!

Bouncing Off the Walls– Sugarcult (2:21)  What goes up, must come down.  Drop about ½ of your resistance (it should still feel a little heavy in the saddle).  Seated flat…fast.  This is not a recovery! 

Spaceman–The Killers (4:45)  I love this song!  Stair steps!  Add enough resistance so it feels like a seated climb.  Now lets hit it:  30 seconds in the saddle, 30 seconds out of the saddle (running).  It’s really going to bite, hard…don’t let it slow you down, just keep going. 

Tomorrow–Ladytron (3:36)  Drop the resistance.  Grab a drink.  Recover where you need it. 

BLOCK #3  you know it, make it work for you………………………..

The ‘59 Sound–The Gaslight Anthem (3:13)  Last true climb.  Riders choice of seated or standing.  Make it heavy…make it count.  Surge ahead on the chorus, then slow it back down. 

Lights and Sounds–Yellowcard (3:28)  Downhill….have your cadence follow the speed of the music.  Drop the resistance every 30 seconds…stay in the position you chose for the climb. 

Helena (So Long & Goodnight)–My Chemical Romance (3:23)  The last working song;  it’s finally here.  Intensify the resistance and stay in a nice heavy climb…one more time, hit the stair steps.  Hit them hard!

Wait–Go Set Go (2:47) Cool down in a seated flat with light resistance.

Say–John Mayer (3:50) Stretch your legs off the bike. 

–.–.–.–.–.–.–.–.–.–.–.–.–.–.–.–.–.–.–.–.–.–.–.–.–.–.–.–.–.–.–.–.–.–

And now for this week’s playlist:  find it too on iTunes at Spinning Spincycles 10.3.09. 

This week I wanted to focus on pedal stroke.  It’s easy to assume that it’s a no-brainer to ride a bike, but if you can develop an efficient pedal stroke you will find yourself less fatigued and better equipped for intense efforts and a greater use of muscular power.  Sounds good, right? 

You want to pedal in a smooth, elliptical motion.  Push forward with one leg while you pull back with the other; this will allow you to minimize the dead spots at the top and bottom.  Focus on lifting your ankle toward your hip to enhance hamstring recruitment.  Keep your feet flat over the center of the pedal (no ballerina toes!) 

It helps to think of the circular pedaling motion being broken into four parts.

1. First, you push the pedal down, working your quad. Here, your heel should be lower than your toes to get the most power out of your legs.
2. At the bottom of your stroke, actively pull your foot back like you’re scraping muck off your shoe. This phase engages your hamstring, the muscle on the back of your thigh.
3. Next, pull the pedal up working your hip flexors.
4. The last part of the circular stroke is the top; you want to kick your foot forward and feel like you’re pushing the pedal, which sets up your down stroke, or the first phase.

 

WARM-UP

Honey, Let Me Sing You a Song—Matt Hires (4:09)  Warm up for a strength ride.  75-85% MHR.  I love a good standing climb.  It’s my go-to move.  But today we are going to learn to appreciate (and love) seated climbs today…burn out our glutes and hips, strengthening and sculpting our legs while paying very close attention to our pedal stroke. 

We will stand…don’t you worry…we will stand to recover.  Three blocks of work, each comprised of seated climb, standing run, seated climb.  Blocks will be separated by short recoveries.  Let the fun begin….

BLOCK #1

Feel Good Time—Pink & William Orbit (3:57) Seated flat with progressive loadings to seated climb: 65-70% MHR.  Focus on pedal stroke mechanics, hip alignment, pelvic tilt. 

The Hand That Feeds—Nine Inch Nails (3:32)  Drop a little resistance.  Stand and run to stretch out the legs.  70-75% MHR  Pay attention to what happens to your heart rate and perceived level of exertion.  Adjust resistance and breathing to modulate any changes. 

Wheels—Foo Fighters (4:38)  Have a seat.  Progressive loading to seated climb: 75-80% MHR.  Focus on dropping the heel on the backstroke to keep a flat foot.  Slide your weight toward the back of the seat on the widest part.  Breathe.  If you are feeling it, give me a little acceleration on the chorus.  Last 1:30, push it to an 85% MHR

RECOVERY

Beware (Jay-Z Remix)—Punjabi MC (3:59)  Light resistance.  Let your heart rate recover.  2 minutes…make the recovery whatever you need it to be.  Final 2 minutes, add a little more resistance on the flywheel, bring it up to a standing run and start to raise your heart rate again.  Block #2 is waiting for us…..

BLOCK #2

Black Gloves—Goose (2:34)  Pile on the resistance in the saddle, we’re right back in the thick of it.  Seated climb, 75-80% MHR.  Relax the upper body…remember, it’s the legs that are supposed to be doing all of the work.  Direct your awareness to anyplace where you might be wasting energy…is there extra tension in your shoulders?  What about your hands, your face? 

Thrash Unreal—Against Me! (4:14)  Standing climb for first 45 seconds of the song.  Drop the resistance a tad and start running.  Maintain a 75% MHR.  Stretch your legs.  Throw in cadence accelerations on the chorus

A Dustland Fairytale—The Killers (3:45)  Slow it down.  Find your seated climb.  Make it heavy, but keep your heart rate between 75 and 80% of max.  Don’t sandbag this.  Think about moving the pedals in a circle…don’t mash down, use the entire pedal stroke to your advantage, you are triggering your glutes to fire with each forward extension and upward stroke.  Use the beat to push you faster for the final 2 minutes of the song.  I’m looking for an 85% MHR…adjust if you need to. 

RECOVERY

I Wanna-The All-American Rejects (3:29)  Drop the resistance.  Catch your breath.  Let your heart rate slowly decrease.  Stand and jog or run around the 2 minute mark.  We’ve got another block of work straight ahead

BLOCK #3  We know this, we’ve seen that we are strong and focused and have the drive to do it one more time.

Cochise—Audioslave (3:42)  Seated, progressively adding on resistance until it’s challenging.  Looking for a 75-80% MHR.  Stop thinking, just feel and climb

Crawl Back In—Dead By Sunrise (3:03)  Don’t stop working, stand to stretch your legs at 75% MHR.  Drop the tension if you need to.  Jog or run, just don’t let you heart rate drop.  We’ve got about 3 minutes to enjoy out of the saddle. 

Run This Town (feat. Rhianna & Kanye West)—Jay-Z (4:35)  Ah, yeah.  Last climb, about 4 minutes long.  Our goal is a 75-80% MHR.  It’s heavy, it’s slow.  Your choice to stand or sit for this one.  Check your form.  How are you feeling?  Last 2 minutes at 85% MHR…all the way to the end

RECOVERY/COOL DOWN:  Fireflies—Owl City (3:48)

STRETCHES:  Flightless Bird, American Mouth—Iron & Wine (4:01)

Reminders:  

1. Starting Tuesday October 6^th I will be teaching the 6:15am (yes, that is early in the morning) 45min. Spinning class at the Alexandria WSC.  Come spin with me in my pj’s and bed head (which probably won’t look too much different than how I look on Saturdays)!
2. Les Mill’s Body Pump…and not to be forgotten Body Combat classes are coming to several WSC’s around the DC metro area.  I don’t have a permanent class (yet)…but will be substituting at Alexandria, Springfield and probably Clarendon too.  If you haven’t experienced these classes, please please check them out.  Next Saturday 10/10 we are doing short (30min) demos!  The schedule at Alexandria is this: 8:15am BodyPump in Studio 1 and 8:15am BodyCombat in Studio 2; 10am BodyPump in Studio 1 and 10:30am BodyCombat in Studio 1.  Please come and check it out, you will have fun for sure!

Okay, okay! This post is way too long.  I’m off to continue to try to figure out what I want to do with my life…

Labor Day 2009

Happy Labor Day! 

I obviously survived last weekend’s Body Pump certification training…though if you had asked me Saturday evening if I thought I was going to make it, my answer may have been “doubtful.” It was tough…both mentally and physically.  But, I am so excited about this program & if you are a member at Alexandria WSC…just wait…you’ll see very soon for yourself how amazing this group exercise class is.  I’ll let you know as soon as I know the days and times of Body Pump classes.   

Speaking of the holiday, thanks for making it to class Saturday morning.  Here’s the rundown of our 10am class:

Cherub Rock–Smashing Pumpkins  Warm up your legs with a seated flat & a few upper body stretches

Little Dawn–Pharmacists & Ted Leo  Add about a ½ turn of resistance and start to pick up the pace.  Cadence changes in all 3 positions: sitting/standing/climbing.  Add a ½ to a full turn of resistance before each position change.  End the song in a standing climb for the last 2 minutes when the lyrics  It’s alright, it’s alright, it’s alright  is repeated about 150 times. 

Sugarbaby–Morningwood  Keep the resistance for 8-count jumps on a hill alternating with a standing running with resistance during the chorus.  Remember to keep your jumping transitions smooth 

Don’t Leave Me Hanging–Jet Lag Gemini  Lighten up the resistance.  Start seated, alternating between a jog and a run, add resistance to stand & repeat, add more resistance.  Find yourself back in the saddle and repeat tempo changes.

White People for Peace–Against Me!  Don’t take a bit of resistance off.  Stay in a seated climb, add resistance until it feels thick and heavy, and then hold it steady for the rest of the song.  Bring it to a standing climb at 2:15 and finish strong.

Laid–Better Than Ezra  Lighten up on the resistance, grab a drink & then jump right back up into another standing climb.  This time is a little heavier and a little slower pedal stroke than the song before.

Far Behind–Social Distortion  No more climbs for a while.  Reward yourself with a 1 minute recovery.  Add a ½ turn of resistance back on, then, when you are ready, find a racing speed in the saddle for 1 minute.  Stand and jog to recover, sit and let your legs fly for the last minute of the song.

Stumble and Fall–Razorlight  Find a challenging resistance.  Find a good rhythm with your legs and don’t slow down.  Alternate between sitting and standing every 30 seconds trying to keep the same beat the entire time.

The Comeback–Shout Out Louds  Advanced rider?  Add more resistance.  4 count jumps on the chorus, climb in-between the jumping intervals.  Pick up the pace if you can manage.

Lifeline–Papa Roach  Make the resistance feel hard, then harder…do this in a seated, standing & finally climbing position.

Honestly–Zwan  Hey Billy Corgan, thanks for making dual appearances on the the playlist this morning!  Standing climb with rolling hills  (adding and subtracting resistance to simulate an uneven ride.)

Happiness Is Overrated–The Airborne Toxic Event  Short recovery for the intro of this song.  Pick up the pace on a seated flat for 1:15.  Add resistance for a short standing run until 2:00, finish in a standing climb for the last part of the song.

You Look Like I Need a Drink–Against Me!  This is our last working song (smile).  Catch your breath then find a fast racing speed and burn it out for 1 minute.  Another quick catch of your breath…then race faster and faster and faster and faster and…..whew!  And, you’re done. 

The Wrestler–Bruce Springsteen  Cool it down on the bike.

1, 2, 3, 4—Plain White T’s  Stretches off the bike.

Find this playlist on iTunes iMixes under Spincycles 2.28.09.  Yeah, I borrowed a playlist from the past.  Didn’t think you would notice since it was 6 months ago…nor did I think you would mind, since it’s a really great mix of music.  I plan to have some new stuff next week.

Reflections on Labor Day 2009:

• No matter how many times you shout “Sit down! Stay still!” dogs do not instinctively know the importance of motionlessness and keeping their weight balanced in the middle of a kayak.  I foolishly thought my typically hyperactive terriers would magically turn into docile creatures the moment their paws touched the inside of a kayak…I was very very very wrong. 
• Ducks, surprisingly, do not mind being sprayed with the garden hose.  I, on the other hand, mind (a lot!)
• Big Ed may be more obsessed with squirrels than my two dogs.  Unfortunately, the end result of that obsession has a slightly bleaker outcome than the squirrel scampering up a tree to escape a couple of canine chompers.
• A tree in a ditch next to I-95 starts to seriously look like a viable alternative to a rest stop bathroom after you have been stuck in a car in Labor day traffic for many many hours.   

–Goodbye summer, see you next year!

oh the weather outside is weather

There are a handful of movies I am inexplicable compelled to watch when they show up on TV.  My desire to watch has no relation to the last time I saw it…I’ll happily see the same movie 3 days in a row without a problem…they are like macaroni and cheese to me:  delicious and comfortable and without much substance.   The movies that capture my attention (in a way only rivaled by infomercials) are, in no particular order….

• Top Gun–does Tom Cruise have an extremely short torso, or did men just wear their pants really high in the 80s?
• Rock Star–you already know about this one
• A Knights Tale–bittersweet now that Heath Ledger is gone
• Transformers–I like Shia LaBeouf, what can I say?

And recently, thanks to HBO…

• Forgetting Sarah Marshall—though this new addition to my repertoire has also added a fun little element to my How I Met Your Mother viewing in that just about every time I see Jason Segel on screen I tell the fictional Marshall (sometimes out loud, sometimes quietly to myself) “I’ve seen your penis”…which is especially fun if you are watching with your in-laws….

But I digress, just as there are movies I’ll watch over and over again…there are songs I will gladly listen to and spin to (loudly) over and over again.  And so we transition to Saturday’s playlist (which really, when I think about it, is the main reason you came to this site anyway)…today I offer you a small sampling of songs I just can’t get enough of… 

Long Road to Ruin—Foo Fighters  warm up

Spaceman—The Killers  Hands in position 3, start at the top of the hill, drop the resistance a bit to stand (hands in position 2) and run on the chorus.

Back Porch—The Presidents of the United States Seated flat moving your legs fast–>speed it up on the chorus.  Add resistance and bring it to a standing jog–> run it faster on the chorus.  Don’t touch the resistance, have a seat & push it.

All Good (Radio)—Zeroleen  I think it’s about time for jumps.  Medium resistance, jump on the chorus.  Watch your form and use the time in-between the chorus for active recovery

Comes and Goes (In Waves)—Greg Laswell  This is a perfect song for rolling hills.  Try to keep the same cadence, but really push yourself with the resistance as you climb up and up because you know you’ll be coming back down again.   

Blister In the Sun—Violent Femmes  Keep a heavy resistance on the bike.  Alternate between standing and sitting with a faster cadence during the chorus. 

Dope Noise—Weezer  It’s finally here….a recovery.  Take a minute to find a seated flat with light resistance and relax in an active recovery (remember, this isn’t our cool-down pace, keep the speed at a working rate)

White People for Peace—Against Me!  It’s another standing climb!  Keep adding resistance until it feels thick and heavy, and then hold it steady for the rest of the song.

Atari—Luck Boys Confusion  This is a great song for sprints. They happen fast, so be ready… Each of the sprints (at the chorus) are done with full-intensity. See how fast your legs can spin!

Kids—MGMT  Take the first minute to recover & then find the beat of the song with your feet.  Every 30 seconds make an adjustment such as a position change and/or adding/subtracting resistance.  I seriously love, love, love this song! 

The ’59 Sound—The Gaslight Anthem  Time for the fast-faster drill.  Progressively add resistance & drill this in all 3 body & hand positions.

New Noise—Refused  It’s follow the leader, actually it’s follow the speed of the music.  Start with medium resistance and stand to run…when the beat hardens (i.e. the screaming starts) have a seat & sprint…do this for the first 3 minutes of the song.  At that point the music will slow, add more resistance & let your legs recover a bit while in a climbing position.  Of course the music picks up…drop off a small amount of resistance, sit down and sprint it out for the last minute of the song.

Hard Sun—Eddie Vedder  Calm down, catch your breath and relax.  It’s over!

The Wrestler—Bruce Springsteen  Make sure you take enough time to stretch, we worked hard today!

Find this playlist on iTunes iMixes:  Spincycles 5.9.09

….I’ve lost a shoe… have you seen it anywhere? Excuse me, missus, I’ve lost a shoe… like this one. It’s like this one’s fellow… it’s sort of the exact opposite in fact of that – not an evil version but just, you know, a shoe like this… but for the other foot. Otherwise I’d have two right…

More Music of the Past…1.3.09

What?!?  More music of the past?  You’ve got to be kidding me! 

 I wish I was kidding…I wish I was…

Once again, non-spinning obligations are taking me out of town this weekend and I will not be teaching on Saturday.  Not to worry though, I’m back with a vengeance next weekend.  That’s right!  I’m teaching both the 9 and 10 am classes on Saturday morning.  Can you imagine anything more fabulous than two opportunities for some arse-kicking fun with me, a bike and my awesome playlists (don’t answer that, just come spin with me next weekend and make me believe there is no where else you would rather be.)

This Music of the Past was featured in the January 3^rd 10am class. 

1. Under Pressure—My Chemical Romance  Warm up with an easy effort.  I used a 1-10 effort scale for this ride (1= easy/no tension and 10=impossible/heavy tension)

2. Fake It—Seether   (3/10 effort) start in a seated flat for 30 seconds.  Add tension to take it to a 4 effort.  Stand up and run for 30 seconds.  Add more tension to make it feel like a 6.  Keep the resistance, have a seat & feel your muscles burn.

3. Lazy Eye—Silversun Pickups  Stay seated a find an effort of 3.  Start to build resistance for a 5 minute climb.  Add resistance every 30 seconds until it feels like a 7 effort.  Hang in there and throw in some cadence changes to keep it interesting.

4. Firestarter—The Prodigy   Back off the resistance to an easy effort of 3.  Descend the hill fast until you are racing.  Pick up the pace!

5. Short Skirt/Long Jacket—Cake   Keep the easy effort, but slow it down for a minute of recovery.  Add a little more resistance when you are ready (it should feel like a 5).  Keep the seated flat for the rest of the song. 

6. Here It Goes—Jimmy Eat World  It’s time for another in the saddle climb.  40 seconds into the song add tension & stand, making sure you are at a 5 effort.  At 1:30 add more resistance (feels like a 7).  Keep your pedal stroke steady and consistent.  At 2:40 add one more good turn of the resistance knob…it feels like a 9!  Bonus option: pick up the pace and try to sprint to finish the song. 

7. Don’t Cry Out—Shiny Toy Guns   Use the first 30 seconds of the song to find your flat road.  Easy effort (3).  Start to pick up the pace moving your feet faster and faster on the chorus. 

8. Mr. Hurricane—Beast   Bring it to a standing jog for a quick recovery.  Keep it here, but add enough tension so you are working at a moderate (5) effort.  Focus on pulling your knees up on the chorus.  Push your feet down on the lyrics.  Alternate for the rest of the song.  Concentrate!

9. Tonight I Have to Leave It—Shout Out Louds   Oh we have a little more climbing to do.  Jump out of the saddle & confront this mountain right away.  Resistance should be moderately heavy (feels like a 6).  Your pace it a little quicker than our other climbs today.  I want you out of breath, but not exhausted.  Bonus for advanced riders:  pick up the pace for the final 90 seconds!

10.  Believe—Yellowcard  Drop the tension so it feels like a 4 and move your feet.  You’re legs are moving so fast, you may just take flight!  Sprint/recover/sprint/recover.  You got it!

11. Teenagers—My Chemical Romance  Moderate tension (feels like a 5).  Jump on the chorus, stand and run for active recovery in-between jumping intervals.  If I remember correctly, there may be a swear word buried in this song somewhere (consider yourself warned)

12.  Best of You—Foo Fighters  Keep the moderate tension.  Sit up-right in the saddle, make sure your shoulders are relaxed, and grab some water & finish strong.  Two sprint intervals for the first 2 minutes.  Add a couple of good turns of tension (feels like an 8 or a 9) and stand up to climb.  End strong  and fast either standing or seated if you are an advanced rider.

13.  Very Loud—Shout Out Louds   Ahhhhh, cool down….

14.  Innocence—The Airborne Toxic Event   Stretch your legs off the bike. 

Find this playlist on iTunes iMixes as Spincycles 1.3.09

P.S.  If you are looking for something fun to do on Sunday April 19^th head over to WSC-Alexandria for three (That’s right!  Three!) back-to-back hours of spinning from 2pm through 5pm as part of TSI’s recognition of Avon’s Breast Cancer Awareness efforts.  There is a $25/hour suggested donation to participate, with all proceeds benefiting Avon Breast Cancer Awareness. 

This is the instructor line-up:

• 2pm-3pm: Kelly
• 3pm-4pm: Glenn
• 4pm-5pm Sasha-Venessa

Spin one for me!

Namesake

In as many days, I have been asked three times about my first name.  Specifically, these inquisitors have wondered if I was named after Jane Austen’s Mr. Darcy in Pride and Prejudice.  “Are your parents English professors or something?”  Um, no…I’m actually named after a song (that’s sounds kind of cool, right?).  But the inevitable question quickly follows “A song, huh?  Which one?”…you can actually see them racking their musical knowledge to come up with a song, any song that has my first name in it.  And then I have to confess….I’m actually named after a John Denver song (doesn’t sound as cool now). 

One younger questioner did not even know who this was…so the link above is for those of you with limited country/folk music familiarity. 

The song is (drum roll please) “Darcy Farrow“.  Ta da!  There it is,  my namesake.  It’s actually a dark little song about a girl named Darcy who falls off her horse and dies, her lover (that’s a funny word…lov-ah…reminds me of Will Ferrell’s SNL skit where he and his wife discuss the intimate details of their sex life with unwilling listeners) is so distraught that he commits suicide.  Good times.  And yes, I know John Denver didn’t write Darcy Farrow, but he was the one who made it really popular (relatively speaking) & it is where my parents found inspiration for my first name.  Ugh!  Just had a thought…what if I was actually conceived while this eight-track was playing on the stereo????  No!  Cannot.  Will not.  Think.  About.  That.  (and please don’t make me explain what an eight-track is either)No, you probably won’t see Darcy Farrow showing up anytime soon on one of my spinning playlists.  Speaking of, I have yet another Music Of The Past for you this week.  I know!  I feel like I have forsaken my beloved Saturday morning Spinning class (don’t give up on me…I’ll be back, I promise).  So, would you like to hear my excuse about why I am unable to teach this week or do you just want the playlist?  I’ll give the excuse first.  It’s actually a good one….I have Yoga teacher training this weekend!  In fact, I’m doing a little last minute cramming for class right now as I’m posting this…quick, what are the joint actions during triangle pose?!?!  Don’t let my lack of preparation fool you, I’m actually very psyched for this training…and I promise, I will be prepared for class tomorrow.   

This playlist is from way back in the past: 1.10.09 (is it just me, or does that seem like a long long time ago?)

1. Ring of Fire-Social Distortion  Warm up
2. Where The Streets Have No Name-U2  Get to know your bike’s resistance by starting at the top of a standing climb for 30 seconds, drop the resistance a bit and hold for another 30, drop it a bit more so it feels relatively easy…hold it here for 30.  Then start to add back on the resistance until it is nearly impossible…drop the resistance once more if you have time.
3. Basket Case-Green Day  Medium resistance, seated flat with little bursts of cadence increases
4. Lay Down the Law-Switches 
   1. Heavy resistance, seated
   2. Stand and dial up the resistance
   3. Make the tension thicker…stay standing & work the legs
   4. Drop the resistance, have a seat & take a 20-30 second active recovery
   5. Start back at the beginning & repeat
5. Time Bomb-Rancid  Find a nice working resistance & jump for the whole song.  Speed up the lifts on the chorus (“black shoes” is the lyrical cue)
6. Keep Fishin’-Weezer  Make the resistance heavy & bring it to a standing run.  Keep the resistance & have a seat…not for too long…really pump the legs.  Bring it back to a stand for recovery. 
7. Keep the Car Running-Arcade Fire  Another rolling hill, just like Where the Streets Have No Name….only make it a seated hill to add some variety
8. Hands Open-Snow Patrol  Start to pick up the pace, taking it a little faster during the chorus
9. Youth of the Nation-P.O.D. Bring it to a standing run, when you hear the words: “we are”, pump up the resistance & take it to a heavy climb. 
10. Alive & Amplified-The Mooney Suzuki  More cadence changes!  Find a fast pace in the saddle, sprint during the chorus.  Remember to keep enough tension on the bike to have control of the flywheel
11. Red Morning Light-Kings of Leon  Find a challenging resistance while in the standing position.  Alternate between sitting and standing. 
12. Very Loud-Shout Out Louds  Start in a seated climb.  Move to a standing climb.  Jumps on a hill for the last minute of the song. 
13. I Fought the Law-Green Day  Jump every time you hear “I fought the law”…how much control do you have?  See if you can double time the jumps for an added challenge.
14. Faint-Linkin Park  Last working song!  Start in a heavy standing jog.  Have a seat & pick up the pace when the tempo changes.  Make it count!
15. Rock N Roll-Ryan Adams  Cool down
16. I Will Follow You Into the Dark  Stretches off the bike
17. Growing Old-Parade The Day  Extra stretches or relaxation if you need it. 

Find this playlist on iTunes iMixes under Spincycles 1.10.09

Now I’m off to polish my toenails…because no one wants to look at messy toes, least of all me as I’m holding downward-facing dog pose. 

Not downward-facing…

But they are dogs…

–You’ve gotta love gratuitous photos of the pooches!

¿Qué pasa?

What’s up, what’s going on, have you missed me?  I am pleased to announce I successfully evaded kidnapping by the Mexican drug cartel (thanks for the warnings mom)…I guess I really shouldn’t joke about that since as I waiting in the Dallas airport Wednesday night to find out if I had to change gates again or that my plane was delayed again or if one of those fold-up cots had may name on it…Anderson Cooper was reporting on the increasing danger for Americans in Mexico.  It sounded serious; I probably should have seen the special before I so indiscriminately cavorted across the border to the country to our south.  Oh well, ignorance is bliss…right?  Or is it, stupid is as stupid does…either way my sister and I have made it back from Acapulco safe and sound.  It’s seems like I’ve been gone forever!   There are so many little stories and yarns I want to share from my vacation in Mexico…but those can wait.   I still feel like I’m processing the fact that when I glanced out my window today I was faced with something similar to this….

Rather than this….

 

Notice the lack of beach and ocean in the first photo.  It just doesn’t seem right. 

 

 

 

Where is the sun?  Why am I wearing these clothes and not a swimming suit?  How come there’s not sand in my hair?  Where are my sunglasses?  Oh the disorientation!   

Since I did not teach last week, I will instead entertain you with a little music of the past circa 1.17.09:

1. Let It Rock (Radio Edit)–Kevin Rudolf & Lil Wayne Warm up

2. Fell In Love With a Girl–The White Stripes  Medium resistance, seated flat.  Speed through this short song.

3. Lonely Day-System of a Down  First hill of the day!  Find a hard resistance and bring it to a standing climb.  Throw in a few speed surges as the music picks up pace and about ½ way through the song add a tiny bit more resistance to really challenge the legs.

4. Point of Extinction-Motion City Soundtrack  Find a resistance that is demanding in the seated position & alternate standing/seated every 15 or 30 seconds

5. Reptilia-The Strokes  Fast jumps with some speed work in-between

6. Sabotage-Beastie Boys  Start with an easy resistance & pick up the pace.  At 1:40 throw on more tension & start a slow climb ending in a standing climb, hands in position 3

7. Sing for the Moment-Eminem  Keep the tension on the flywheel, keep climbing while maintaining good form, speed up on the chorus & sit on the instrumental parts of the song

8. Last Chance-JET  More speed work!  Options are to sit through the entire song or stand and run it out.

9. The Impression That I Get-The Mighty Mighty Bosstones  Jumps, pick up the pace on the chorus.  Increase the resistance after each jumping interval

10.  Wolf Like Me-TV On the Radio  Start out heavy in the saddle, stand to recover, and then sit right back down.  Alternate throughout.

11.  Here We Go-Dispatch  Find some resistance and start jumping on the hill.  This should feel grueling by the end of the song

12. The Middle-Jimmy Eat World  Take a short active recovery to drop the heart rate just a little.  After you’ve caught your breath, pick up the pace and let your legs fly on the chorus.

13. Re-Education (Through Labor)-Rise Against  Last working song of the day.  Start heavy in the saddle and jump on the chorus.  Decrease the resistance to repeat the drill, finally, give yourself one last push…bump up the resistance again and finish strong. 

14. Swing Life Away-Rise Against  Cool down

15. Hide and Seek-Imogen Heap  Stretch it off the bike

16. Do You Remember-Jack Johnson  Final stretches and relaxation

Find this playlist on iTunes iMixes under Spincycles 1.17.09

Things I will miss from our Acapulco vacation:

•  Laughing and hanging out with my sister every day (though I think I talked her ear off…she may actually welcome the silence of returning to reality)
• José bringing me more delicious fruity concoctions the moment I slurped the last drop of my previous tasty beverage (would you next like to try a dirty monkey senorita?)
• Being mistaken for a 22 year old college senior (special thank you and shout out to The Ohio State boys for making my day with that blunder)
• Expanding my Spanish vocabulary to include the following: Uno, cinco, cero, siete (our room number)
• Hearing the ocean waves break on the beach at night as I was drifting off to sleep (as opposed to the voice of Larry King or Nightline)
• The most stressful decision of the day facing me:  to wear the green, pink or yellow bikini.

 

Music Of The Past…1.24.09

Woooo, doesn’t that sound spooky?  It’s the Music of the Past (like the Ghost of Christmas Past) coming to haunt you.  Wooooooo (that’s supposed to be the literal translation of some scary Scooby-Doo inspired music.)

I don’t remember much about this ride…I remember more about the night preceding it.  No, it’s not what you think.  PJK and I ordered delivery from one of our favorite restaurants.  All in all, it was a typical Friday evening:  we caught up on TiVo’d programs, ate dinner, PJK said “I ate too much”, and I said “I ate too much too, ugh.”  Little did I know what was in store for me later that evening. I will spare you the details, the highlights are (1) me in my “dog-walking coat”,  striped Old Navy pajamas and stocking cap at 2am in 7-Eleven buying Maalox and (2) me grasping the true definition of “being an adult” by scouring the bathroom with Lysol around 4am.  By that time, it was too late too early to find a substitute for my 10am class, so I toughed it out.  It probably wasn’t my most energetic ride, but as far as I know I kept it together and didn’t fall off the bike. 

1. This Is Your Life by The Killers This is your warm-up!

2. Hey Driver by Lucky Boys Confusion  Standing flat run, pick up the pace and add more tension.  Resist the urge to slow down.  For a little extra fun, add more tension every 30 seconds. 

 3. Dashboard by Modest Mouse  Start this song by making sure you have a solid medium resistance on the flywheel…and jump on the chorus (“would’ve been” is your vocal cue).  The cadence is a little slower than some other jumping songs we have done in the past so focus on maintaining great form! 

 4. Untouched by The Veronicas  Have a seat, adjust the resistance to feel medium- light in the saddle…however, if you find yourself bouncing during the seated portions, add more tension.   

• Pick up the pace to race speed
• 1 minute into the song stand and run
• Sit at the chorus and add resistance
• 2 minutes into the song stand and run
• Alternate just like this through the end

 5. Crawling by Linkin Park  Begin this climb in the saddle adding resistance every 15 seconds until you can’t stay seated anymore…then stand with hands in position 3.  Once standing, continue to climb and add little bursts of speed with the music when it picks up the pace.

 6. Twelve by ¡Forward, Russia!  You should be out of breath and in need of a little recovery.  Take the first minute as a seated recovery.  Then bump the resistance up a bit and hit it hard and fast for the last minute. 

 7. Bossman by Lucky Boys Confusion  Where did this band come from?  (Chicago ‘burbs)  This is a really fun song!  Medium resistance seated, jump when you hear “here come…” seated fast flats in-between jumping intervals.  Bonus for advanced riders=instead of jumping on the flat, jump on a HILL!

8. Sober by Pink  Slow down your cadence, load up on the resistance to start at the TOP of a hill.  Bust your quads for this drill.  Add a couple of 15 second “sit downs” while maintaining climbing resistance.

9. Smooth Criminal by Alien Ant Farm  Perfect song for the “fast-faster” drill!  Medium resistance, pick up the pace on the chorus.  Michael Jackson covers are the best, aren’t they?

10. Boom by P.O.D.  Hard resistance, stand and run.  Jumps on “boom”

 11. Chaos by Mute Math  My goal is for your legs to feel like jell-o at the end of this song.   

• Start with a light to medium resistance in the saddle & pick up the pedal pace
• Add more resistance to stand & pick up the pace again
• Add even more resistance & come to a climbing stance…and move those pedals

 12. Lovers in Japan by Coldplay  Rolling hills!  Stay in your climbing position (hands in 3)….

• Hard resistance for 30 seconds
• Drop to medium resistance for 30
• Easy resistance for 30
• Back up to medium for 30
• And all the way up to hard resistance to repeat

The song starts to fade around minute 4, I just skip the instrumental & move to the next song.

 13. Parade of Punk Rock T-Shirts by Maritime  This is our active recovery  to prepare for our last butt kicking song! 

 14. Dragula by Rob Zombie  Killer song to end the workout (download the clean version.)  Start with medium resistance, stand and run…sit and pump the legs when the beat of the music starts to pound.  Stand up, add resistance and run…sit when the music tells you to.  Continue like this for the entire song, keep adding resistance until you have reached your personal limit.

 15. All The Young Dudes by Mott The Hoople  Cool down in the saddle

 16. Know by Nick Drake  Move it to the floor for some final stretches.  Check out this song, it’s incredible!

Find this playlist on iTunes iMixes under Spincycles 1.24.09!