No, the title of this post has nothing to do with my playlist or profile, but it was stuck in my head all day on Sunday (and a little on Monday morning too.) So why am I singing this catchy little song? Well, last weekend my incredible friend Emily & I ventured into the country to pick peaches and blackberries at Great Country Farms….cue the annoying peaches lyrics (are you singing it now too? Millions of peaches, peaches for me…Millions of peaches, peaches for free)
Unfortunately, the blackberries were picked over by the time we made it there, but the peaches were all ready for us. Little did we know, but we arrived just as the hayride was leaving for the orchard. (yes, I said “hayride” though it was more of a covered wagon, don’t you just love the countryness of it?)
With no time to run back to the car to dump our purses Em and I boarded the wagon complete with our fancy-pants city purses. Yes, we looked absolutely ridiculous, but not nearly as silly as we looked toting them through the orchard. Nothing like carrying a giant purse as you fondled peaches…
And more peaches….
When was the last time you actually ate something that you picked with your own hands? It was fantastic! Want to know what was even more fantastic than handpicked peaches? Um, the Bluemont Vineyard that was conveniently located right across the street. Hell yeah! That’s my kind of a Sunday, which was preceded by a pretty nice Saturday too. 2 Spinning classes, back to back. I used the same profile and playlist for both. As an aside, it always fascinates me how different the energy of the ride will be from 9am to 10am. Especially when I teach the same profile….hmmmm…
This ride is based on Paul’s Hyperspace Spin Mix on one of my favorite spinning blogs: Spinning Music. Of course I had to shorten his original ride (his is 75 minutes long) & I changed a few songs around (‘cause I’m picky like that). But overall, it’s nearly identical to his original ride. This is Spinning #65: 14 songs, 50.3 minutes. Find the iTunes iMix here.
The ride is divided into three segments. Each segment has 2 climbs, followed by a seated flat. Our goal is to add nine heart beats by the end of each segment. The ride will get progressively harder. Try and maintain your intensity all the way to the end.
The Warm Up
No Love Lost—LCD Soundsystem (3:40) Find road resistance, just ride and loosen up.
Gel—Collective Soul (2:58) Keep your heart rate around 60-65% Max: feeling comfortable, you could converse with little effort.
All My Life—Foo Fighters (4:24) Seated flat, heart rate should be at 65% by end of this song. Come in and out of the saddle with the chorus.
Segment 1—by the end of this, be at 70% MHR or a moderate effort
Out of the Blue—Julian Casablancas (4:41) Standing climb. The work is beginning
Cream and Bastards Rise—Harvey Danger (3:18) Keep the standing climb going strong. Conversation would require some effort. Cadence is a little faster
I Want You to Want Me—Letters to Cleo (3:26) Seated flat.
Segment 2—by the end of this, be at 75% MHR or Moderately hard effort
Prophecy—Remy Zero (3:24) Seated climb. Conversation would require a bit more of effort.
Hyperspace—Nada surf (4:36) Standing climb. A little faster.
I’ll Be Your Jonny On the Spot—Ween (2:00) Seated flat. Should be at 75% intensity.
(Final) Segment 3—by the end of this, be at 80-85% MHR or Difficult to Very Difficult effort
In My Head—Queens of the Stone Age (4:01) Standing climb. Find your comfortably uncomfortable zone & work it.
Who Taught You to Live Like That?—Sloan (3:02) Seated climb. Conversation requires a lot of effort.
The ’59 Sound—The Gaslight Anthem (3:13) Kill it with 3 sprints (a la Mad Dogg)
Cool Down/Stretch—bring yourself back down to 60% max, all the way back to your starting point
I found the main challenge in managing my intensity. It’s a test of your control not to hit the first segment too hard. You must listen to your body & watch your heart rate. And the intensity just builds and builds and builds. I’m not going to lie, the back half of this ride really bites, but feels good!
My teaching schedule for this Saturday at WSC-Alexandria:
- 9am Spinning (subbing for Deirdre)
- 10am Spinning—I’m working on an Endurance ride for us. We’ll see how that develops….regardless, wear your padded shorts & heart rate monitors!
- 11am Total Body Conditioning
Whew, it’s going to be an awesome Saturday! And sometime this weekend I’m going to hit up the Trade Show at DCAC. I didn’t sign up for the conference since many of the courses are similar to ones I took at WSSC in June…but I need to get my shop on. I’m thinking another Spinning CD (or two), maybe some Pilates educational stuff, and a jersey if I’m lucky.
One last mention: Happy Birthday to Erica, one of my best friends in the whole wide world! And, incidentally, the one who inspired me to become a Spinning Instructor. Happy Birthday!!!