Spinning / Indoor Cycling – 45 Minute Interval Profile 50/50 (45-02-04)

I taught this 45 minute profile the other day and really enjoyed it. I actually taught it a few weeks prior as well and was trying to remember which profile it was. I have been running short on time this week so I dug the notes out for this one and re-taught it … it was apparently a great coincidence!

This one is almost a 50/50 split between strength moves and faster paced tempos, with long enough focuses to really test both the mental and physical aspects of the class.

Ok, let’s have a look at this one a bit closer..

• Delirious – Warm Up.

• Move It, Shake It – Endurance Track. Note to all, I love the Jump Smokers’ remixes. They are worth checking out. The tempo of this song helps to really warm the legs up and get the heart rate going.

• Love in the 21st Century – Endurance Track. Neon Trees has a few songs that make great seated flats. This is one of them. The only tricky part is that the second surge starts 4 counts sooner that you think. It will sneak up on you, if you’re not aware of it.

• Revolution – Strength Track. I think this was on a previous profile. I will admit to playing it a few times lately .. 🙂 .. This one is inspired by CXWORX.

• Heart Upon My Sleeve –Strength Track. When I first heard this song I was not into it but it has grown on me. Climbing in this one, with legs already tired from Revolution, this one starts to dig deeper into the legs along with the riders’ mental / physical strength and endurance.

• Thunder – Strength Track. One more strength track before we switch. The legs are tired now so that switch is going to be a physical challenge as we switch fast and furious to the next song …

• Greyhound – Endurance Track. So this one is not showing up on the list because it’s not a Spotify version. It’s a 3 1/2 minute version of the song by Swedish House Mafia. It’s a FANTASTIC seated flat. The tempo changes are hopefully easy to pick out when you listen to it.

• Jealous –  Endurance Track. This is a good up tempo song to move into the last part of class now. After Greyhound the class is going to be winded and challenged. Using this song helps to push them ahead while taking advantage of the elevated heart rate.

• What Do You Want From Me – Endurance Track. We’ll add half the gear back on for this one as we start to move into the one last hill.

• Marilyn Monroe – Strength Track. Last strength track. The legs have gone from quick paces to a heavy climb set, then back to quick, and now this. They should be feeling this song!

• I Love It – Endurance Track. I love this song, and hate this song! It’s short and mean .. and is that one last, massive push to finish class. The seated flat surges are 30 / 45 / 20 seconds long.

• Stereo Love – Cool Down … the best part of class, right? 🙂

I hope you enjoy and definitely follow me on spotify (the link is below) as I will keep posting new rides!I also have playlists by spinning moves, i.e. seated flats, standing climbs, long songs, etc.

Thanks for reading!

Christina

Feel free to follow me on social media!

Follow @joschmoblo

Follow @_findingfitness – my blog’s twitter

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Running in the Winter – Cold, but possibly better than that treadmill!

It’s funny .. so seasons I love to run in the winter and then others I forget that it’s not so bad and I grumble on those cold days. While I like running on the treadmill less I still have to keep reminding myself that a chilly winter day is not so bad for a run, if you are smart about it!

• Dress as if it’s 20 degrees warmer out than that thermometer says. When you run your body temperature is going to go up … and it does this pretty quickly. If you walk out dressed like an eskimo you will be peeling the layers back in no time!

• Dress in layers, so that you can tweak your gear if you did not get it quite right. A base layer and then an outer layer may work, that way if you are too warm you can scale down because you have the options to do so easily.

• If it’s cold, cover that head! Remember what we were told when we were younger? … Body heat escapes from your head. If we’re out and it’s cold let’s grab a hat to wear.

• Wear sunscreen. Most people assume that since it’s winter there is no need but the sun is no less pleasing to your skin in the winter than it is in the summer.

• Sun > shade. If it’s chilly out maybe you run on the sunny side of the street? It can help by 10 degrees or more, depending on the day.

• Watch where you step. Did it just snow? Is there a little ice in places? Winter is the time we need to watch those surfaces a bit closer so that we don’t hit a patch and take a spill …

If you’re still scratching your head over what to wear outside, you’re in luck! This page is one that I check all of the time when I am second guessing my running gear! Give it a few details and it will give you a pretty good recommendation!

Thanks for reading!

Feel free to follow me on social media!

Follow @joschmoblo

Follow @_findingfitness – my blog’s twitter