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!