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.

Ingredients:

1/4 

cup balsamic vinegar

2 

tablespoons Dijon mustard

2 

tablespoons honey

1/4 

teaspoon pepper

1 

tablespoon olive oil

1 

bunch (8 oz) fresh kale, ribs removed, cut into bite-size pieces (6 cups)

1/2 

shallot, thinly sliced

2 

cups sliced fresh strawberries

1/4 

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.