Re: long week... laura -bike stuff

[Guest guest]

Thanks Judy! What were the songs that went with the drills?  See the beats have to match - lower bpm for hits, fast techno type stuff for sprints is good, etc.Ideally I'm looking for playlists with matching drills.

Cheers!

 

So - I had unexpected visit from brother and his family this week... yikes.. with working 3 jobs and running a big agility trial fri - sun this weekend.. not a good time for unannounced visitors.. so no workouts at all except dog walking during week, agility runs (~20 runs a day) and building and moving the equipment.. so not real workouts but man am I sore!!!

I plan to do CLX again sun or mon.....  I admit to NOT liking dvd's when I bike.. I just put music on and ride.  I do different movements etc per song..for example last weeks class ( ok music was lame Thanksgiving stuff but ride was intense)

Song - what I did1) warm up.. get hr up2) sprints - 30 sec on 60 sec off3) jog on bike (standing up) ride with gradual adding of

resistance4) hill out of saddle5) hill in saddle6) sprint up hill7) LONG flat working some increasing speeds  (i.e. 2 min at 80% speed, 90 sec at 90% speed) 30 sec sprint) repeat this again8) out saddle climb for 2 min, in saddle 3 min then out 2 min..

9) sprint up hill10) sprints... 3 - 30 sec onesI will give you my class from upcoming wed with music but these are lot of the drills I do (they all like them)more laterj

[Guest guest]

I will have to go thru them monday.. a bit behind with work and need to be at trial 5am (so leave before 4) tomorrow.. yea I am the only nut who gets up earlier for her fun :)I will send you some with songs, etc.one thing is for slow climbs I don't follow bpm as much just some slow songs with good lyrics.. for long flats esp speed stuff I try to use more techno remixes.... I will start sending you playlists... When I go to gym I try to go when no spin class and ride myself.. one of my favorite workouts is to put in paul oakenfeld (or similar type long song trance/techno) and play a 60 min long flat focusing on breathing for some time, then pedal strokes, then each body part and repeat...sorta meditation like with hr ~70% for all 60 min.. not as gut wrenching as

interval training but really mind-body workout. VERY difficult to teach a class like that except to cyclists which is where I use to teachjTo: exercisevideos Sent: Sat, November 27, 2010 7:14:50 PMSubject: Re: long week... laura -bike stuff

Thanks Judy! What were the songs that went with the drills? See the beats have to match - lower bpm for hits, fast techno type stuff for sprints is good, etc.Ideally I'm looking for playlists with matching drills.

Cheers!

So - I had unexpected visit from brother and his family this week... yikes.. with working 3 jobs and running a big agility trial fri - sun this weekend.. not a good time for unannounced visitors.. so no workouts at all except dog walking during week, agility runs (~20 runs a day) and building and moving the equipment.. so not real workouts but man am I sore!!!

I plan to do CLX again sun or mon..... I admit to NOT liking dvd's when I bike.. I just put music on and ride. I do different movements etc per song..for example last weeks class ( ok music was lame Thanksgiving stuff but ride was intense)

Song - what I did1) warm up.. get hr up2) sprints - 30 sec on 60 sec off3) jog on bike (standing up) ride with gradual adding of

resistance4) hill out of saddle5) hill in saddle6) sprint up hill7) LONG flat working some increasing speeds (i.e. 2 min at 80% speed, 90 sec at 90% speed) 30 sec sprint) repeat this again8) out saddle climb for 2 min, in saddle 3 min then out 2 min..

9) sprint up hill10) sprints... 3 - 30 sec onesI will give you my class from upcoming wed with music but these are lot of the drills I do (they all like them)more laterj

[Guest guest]

No hurry, just whenever you do your next list for class Oakenfeld is wonderful for spin class, I agree!  chemical brothers is also good I think it's awesome you practice the class yourself before teaching it!

Hand position 3,

 

I will have to go thru them monday..  a bit behind with work and need to be at trial 5am (so leave before 4) tomorrow.. yea I am the only nut who gets up earlier for her fun

I will send you some with songs, etc.one thing is for slow climbs I don't follow bpm as much   just some slow songs with good lyrics.. for long flats esp speed stuff I try to use more techno remixes....  I will start sending you playlists... When I go to gym I try to go when no spin class and ride myself..

one of my favorite workouts is to put in paul oakenfeld (or similar type long song trance/techno) and play a 60 min long flat focusing on breathing  for some time, then pedal strokes, then each body part and repeat...sorta meditation like with hr ~70% for all 60 min.. not as gut wrenching as

interval training but really mind-body workout.  VERY difficult to teach a class like that except to cyclists which is where I use to teachj

To: exercisevideos Sent: Sat, November 27, 2010 7:14:50 PM

Subject: Re: long week... laura -bike stuff

 

Thanks Judy! What were the songs that went with the drills?  See the beats have to match - lower bpm for hits, fast techno type stuff for sprints is good, etc.Ideally I'm looking for playlists with matching drills.

Cheers!

 

So - I had unexpected visit from brother and his family this week... yikes.. with working 3 jobs and running a big agility trial fri - sun this weekend.. not a good time for unannounced visitors.. so no workouts at all except dog walking during week, agility runs (~20 runs a day) and building and moving the equipment.. so not real workouts but man am I sore!!!

I plan to do CLX again sun or mon.....  I admit to NOT liking dvd's when I bike.. I just put music on and ride.  I do different movements etc per song..for example last weeks class ( ok music was lame Thanksgiving stuff but ride was intense)

Song - what I did1) warm up.. get hr up2) sprints - 30 sec on 60 sec off3) jog on bike (standing up) ride with gradual adding of

resistance4) hill out of saddle5) hill in saddle6) sprint up hill7) LONG flat working some increasing speeds  (i.e. 2 min at 80% speed, 90 sec at 90% speed) 30 sec sprint) repeat this again8) out saddle climb for 2 min, in saddle 3 min then out 2 min..

9) sprint up hill10) sprints... 3 - 30 sec onesI will give you my class from upcoming wed with music but these are lot of the drills I do (they all like them)more laterj

[Guest guest]

Hi Judy, when will you be able to do a CLX rotation with me? JenSubject: long week... laura -bike stuffTo: exercisevideos Date: Saturday, November 27, 2010, 6:54 PM

So - I had unexpected visit from brother and his family this week... yikes.. with working 3 jobs and running a big agility trial fri - sun this weekend.. not a good time for unannounced visitors.. so no workouts at all except dog walking during week, agility runs (~20 runs a day) and building and moving the equipment.. so not real workouts but man am I sore!!!I plan to do CLX again sun or mon..... I admit to NOT liking dvd's when I bike.. I just put music on and ride. I do different movements etc per song..for example last weeks class ( ok music was lame Thanksgiving stuff but ride was intense)Song - what I did1) warm up.. get hr up2) sprints - 30 sec on 60 sec off3) jog on bike (standing up) ride with gradual adding of

resistance4) hill out of saddle5) hill in saddle6) sprint up hill7) LONG flat working some increasing speeds (i.e. 2 min at 80% speed, 90 sec at 90% speed) 30 sec sprint) repeat this again8) out saddle climb for 2 min, in saddle 3 min then out 2 min..9) sprint up hill10) sprints... 3 - 30 sec onesI will give you my class from upcoming wed with music but these are lot of the drills I do (they all like them)more laterj