Wednesday, June 10, 2009

Finally - a post (and a rock & roll spin list!)

So this is a spin list in the guise of a post. I'm working on a couple longer pieces but things have been hectic since we got back from Mexico. Catching up on email, regular mail, work - all the fun stuff that one gets to do after relaxing for a week. It was worth it. No swine flu, but likely giardia - how's that for bringing something back? It's not horrible but my stomach still isn't 100% again. Ugh. We'll find out in a couple days.

On tap for future posts over the next week (promise!):

-Why is fear so paralyzing?

-My first criterium race report: a big fat DNF!

-Product review: Skweet!

As for this post - one of my spin students is such a good sport about 'my' music. He really loves rock & roll but I can never seem to play enough of it for him. I throw him a bone here and there, but some days (especially recently) I'm really in a dance-remix mode and the chance of hearing anything resembling a guitar riff in that 60 minutes is pretty much nil. Those are the days I actually have to prep him: "So Sean, I'm sorry to say...today is not a Sean music day."

Still, he is such a good sport! On Monday I said "okay Sean, Wednesday I am dedicating my spin list to you. No dance remixes!" The smile on his face was priceless. As I got down to putting a class together, however, I realized that being a child of the 80s, I know little of rock and roll. Sorry folks! Not my fault! My ears are always open, though, to new ideas and I try to listen whenever people throw suggestions my way.

In spite of some good 'classics,' however, I realized my iTunes library was lacking. I Googled "rock and roll spin list" and found Cynthia's website - "Spinning Music." What a great find! I took a lot of the suggestions for my class tomorrow from her list. Thanks, Cynthia!

Spin class 6/10/09 - focus is on cadence, hills and sprints at the finish.

->Warmup - 6:00 - Sympathy for the Devil (The Rolling Stones)

->Cadence work - 10:00 -
2:45 - Where Are We Runnin - Lenny Kravitz
4:20 (ha) - Smokin' - Boston
3:30 - Born to be Wild - Steppenwolf
[alternate 1:00 on/1:00 off, spinning with a max cadence at a resistance of 4 - a hard flat. You should be able to spin 95-110 without getting HR way up - in the 65-70% range]

-> Hill Climb - 6:00 - Fool in the Rain - Led Zeppelin
Every two minutes add a little resistance; pick ups out of the saddle for 0:30 at 1:45, 3:45, 5:45

-> Recovery - 2:00 - Fortunate Son - Creedence Clearwater

->Another Hill Climb - 9:00 -
4:15 - Sex Machine - James Brown
4:45 - More Than a Feeling - Boston

Here you are switching resistance every two minutes going between a 6.5 and 7.5 - medium hill to steep hill. HR stays constant at 80-82% but cadence will vary as you switch.

-> Recovery - 2:25 -Break on Through - The Doors

-> Flat cadence work - 3:40 - Rock & Roll - Led Zeppelin
Resistance will be at a 4.5-5 (hard flat to very small hill); working on alternating cadence between 85-95 and 95-105

->Short hill climb - 3:20 - War - Edwin Starr
Resistance will be at a 5.5-6.5 (small hill to medium hill); working on alternating cadence between 60-70 and 70-80 - in the saddle the whole time

-> Flat cadence work - 3:00 - YYZ - Rush
Resistance will be at a 4.5-5 (hard flat to very small hill); working on alternating cadence between 85-95 and 95-105

-> Recovery - 1:30 - YYZ - Rush

-> Sprints! - 4:30 - Welcome to the Jungle - Rush
4x 0:20 sprint / 0:45 recovery

Recovery -
2:37 - For What It's Worth - Buffalo Springfield
4:45 - Sweet Home Alabama - Lynyrd Skynyrd

 

Enjoy!

9 comments:

Maggs said...

I'm gonna use some of these songs to build a decent play list. the other day during a trainer workout we used my iPod and I don't have any play lists, so it was just random, and the songs were some what embarrassing. I usually just skip the song if I don't like it, I guess I shoudl actually take it off my iPod.,

PunkRockRunner said...

WELCOME BACK Sarah! Sounds like a nice rockin' spin class. It's funny how big of a deal music is to people in the class. We have a country music fan as an instructor and when it's not country it's really bad 80's hair bands. Every now and again he listens and comes up with a nice list. Can't wait to read about your race!

All the best!

Ron

spinningmusic said...

Hi Sarah,

Enjoy your site. Thanks for the shout out for my blog.

Happy spinning,

Cynthia

Holly said...

I use that site for spinning music ideas too! Love it. And I'm sure Sean loved class this morning. :)

Kathleen @ ForgingAhead said...

Nice to see you back in blogland! Hope the bug goes away.

rocketpants said...

sorry you brought back a 'souvenir' from Mexico. THat's no fun!! You will have to update us on how Sean felt about his dedicated spin class music.

Mary said...

just found your blog through Beth's. Love the songs/workout suggestions!

Holly said...

I gave you a blog award today! You can check it out here and pass it along. :)

Rainmaker said...

I'm with Maggs, I've been on a song-stealing kick from other peoples recent Playlists. And I'm most definitely stealing some of your songs. On my to-do list now!