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Saturday, April 19, 2014

Feet Don't Fail Me Hills and Drills Spin Workout

I teach a 90 minute spin class every other Saturday morning.  I find this to be a challenge mentally and physically! I can teach 60 minute classes without worrying about the playlist, but creating a profile that makes sense and doesn't feel redundant or boring is a challenge.  My goal this week was to create a profile around hills, jumps and intervals of different intensities.  I use the Tabata Protocol 2 times, but, truly we only hit major intensity on the second one.

The Spotify Link Is Included below the Profile Description.
Feet Don't Fail Me... Intro/warm up                                                        
Shake Your Hips - Continue warm up, 3 position climb, on beat change, increase tension, and move position, rotate between hp 1, 2, 3
Throw it on me, finish warm up, climb harder, seated 1/2 to finish standing
BomBomBom- first Interval Set Seated surges increase gear after each one, three at HP 1, two at HP 2 and 3 at HP 3.  Quick surges, getting busy quickly.
Fancy - climb, pedal strokes on beat, increase gear on chorus, finish standing
Visions of Coleco - Interval Set 2 - 30% gear seated surges, recover at 3, 20 sec surges, 10 sec to recover.
Straight to Memphis - my new fav. Jumps, 50 % tension
 Mombasa - Hill repeats seated to standing climb
Barracuda - Tabata Drill - 20 sec surges, 10 sec to recover, add gear to surge, back off gear to recover.
Watusu Warrior Drums - Jump Set 16 ct, 8 ct, 4 ct 1st set med light gear, second set med heavy gear
Reload - Climb, time to get heavy, starting at 40% gear, tempo on beat and maintain cadence, as gear increases. Seated to Standing Climb
The K-Wang - Seated climb, 1st minute is recovery from previous climb.  Pedal Strokes on beat, maintain tempo, gear increases every 20 - 30 seconds.  Goal is to get heavy, keep cadence. Stay seated and on beat. *few 'bombs' I WOOHOO over them. :)
On Fire - Hill Repeats.  Seated to standing climb, heavy at the top of each hill, sprint down back side, repeat 3X
Tribal Tabata- Tabatas.  Getting busy on these, intensity higher than first Tabata.  I coached seated, but, have done HP 1, 2 and 3.
Warrior's Call - recovery 1st minute, get ready to climb, Climb at HP 2-3.  Increasing gear on beat and chorus.
Sandstorm - long challenge 7 1/2 minutes. Seated flat, sprints on beat change, standing climb when beat slows.  repeat 3 times.  at the end of the song, we stay seated and increase gear every 10 - 15 seconds
Whole Lotta Sex Machine -
Spirit and Crane - Last Jump Set Jumps 3 ways, light, med, heavy tension
Fire - End on seated sprints sprint on "Fire!"
Hall of Fame- Cool
Run Every Time - Cool and Stretch


Kale -YEAH! 

Kale and Strawberry Salad
In large mixing bowl, beat vinegar, mustard, honey and pepper with whisk. Beat in olive oil; blend until smooth. Add kale and shallot; toss until kale is thoroughly coated. Gently mix in strawberries. Divide evenly among 4 serving plates; top with croutons and Parmesan cheese. Serve immediately.
cup balsamic vinegar
tablespoons Dijon mustard
tablespoons honey
teaspoon pepper
tablespoon olive oil
bunch (8 oz) fresh kale, ribs removed, cut into bite-size pieces (6 cups)
shallot, thinly sliced
cups sliced fresh strawberries
cup shredded Parmesan cheese

This is a picture of my new bike, we ordered it Friday and hope it's here before next weekend.  More on this little adventure later!

My Daughter and I working out at the Track together.


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