Spinning / Indoor Cycling – 60 Minute Profile – Endurance / Speedwork Profile (60-13-10)

I have not posted a spin profile playlist in a while and so I thought I would share one 🙂

Right now I teach spinning / indoor cycling at two different gyms. At one gym for the month we are focusing on endurance / speedwork profiles and at the other we are working in strength. Needless to say my legs are ‘adjusting’ the going from one extreme to the other!

This was one I taught recently … the goals was to work on seated flat surge improvement while sustaining strong tempos through the rest of class.

The entire profile is an endurance profile, with cadences between 80-110. Knowing that we can briefly look at the details.

Let’s have a look…

 The goal of the profile is to work on the speed intervals during the seated flats. The seated flats are up to the riders whether it’s  small bump in pace or a full out spinning surge. When not in those songs the goal shifts to maintain that endurance pace and momentum. As the seated flats progress they will challenge the rider’s ability to keep pushing ahead.

I typically give options both in and out of the saddle with the intent to work with every personal goal in class. I also always finish with a seated flat as that last ‘blast’ to end class. Turbulence definitely does that …

The seated flats are Juicy Wiggle, Welcome to Africa, Black Betty, Born to Get Wild, and Turbulence.

This playlist is pretty upbeat and ‘pushy’ on tempo, which helps when you are tired! The music keeps you moving!

I hope this helps!

Thanks for reading!

I have tons of playlists on Spotify, by BPMs, by moves (i.e. seated flats, standing climbs, etc). Feel free to follow me as I am constantly adding to my playlists 🙂

Christina

Feel free to follow me on social media!

Follow @joschmoblo

Follow @_findingfitness – my blog’s twitter

Spinning / Indoor Cycling – 60 Minute Profile – Endurance / Speedwork Profile (60-12-11)

Hello to another week!

I have been working with my class for almost 2 months now on a speedwork / endurance based period, where it’s a bit of a mashup between the two. The goal is to work on holding the quicker tempos (80-110) but then also add in intervals where we challenge the heart rate and activate those fast twitch muscle fibers.

Of course they are no fun but after doing them consistently we definitely get stronger. I, for one, have noticed that my calorie burn has gone up almost consistently by about 120-130 calories per class .. WHAT? Yea, that is so nice!

So let’s look .. the goal is to have quicker tempo music with a little bit more intensity to help push them through the workout, in coordination with my instruction.

I actually goofed on the order on this but just ‘went with it’ and while it was a rough ending it really worked out.

NOTE: Not all the songs are showing up below .. it seems that only the Spotify versions are in the list .. and even then it does not look consistent. Spotify is delicate.. I added links to all the songs below.

I’ll give general RPMs that we worked in but knowing that we are all different I’ll leave the tweaking of this up to each of us 🙂

The entire class stays on a flat road with RPM between 80-110. The surges will, obviously, surge a bit on the higher end of the scale, but the rider is always in control of the bike.

Warm Up – Deorro / Chris Brown – Five More Hours

Jumps – Robin Thicke – Blurred Lines (Justin Sane Bootleg)

Seated Flat with Surges – Nickelback – Burn it to the Ground. Surges on the chorus, and I believe that there are 3 of them.

Endurance – either as Seated Flat (no surges) or Standing Flat, or both – Nicky Romero – Let Me Feel .. On endurance songs I like to give them a choice as to how they ride the song.

Seated Flat with Standing Surges – Bingo Players – Nothing to Say. There are 2 in here I believe. Even picking up the pace in this the RPM range should not go above 110.

Endurance – either as Seated Flat (no surges) or Standing Flat, or both – DJs From Mars – Eine Kleine Big Boot Bonkers. On endurance songs I like to give them a choice as to how they ride the song.

… this is where it gets tough and I remind them of their options … every other song is a flat with surges.

Seated Flat with Surges – Kaskade – Lick It .. this is one of my top 5 seated flats I believe. Just love it.

Seated Flat with Standing Surges – Fall Out Boy – The Phoenix. Even picking up the pace in this the RPM range should not go above 110.

Seated Flat with Surges – Swedish House Mafia – Greyhound (Radio Edit). Love this. There are 3 in this .. 2 back to back and then a break before #3.

Endurance – either as Seated Flat (no surges) or Standing Flat, or both – Beyonce – Ring the Alarm (the Freemasons remix extended version) – This song is a long one so I’d adjust as you need to. Legs = tired. Knowing the two songs that followed I actually recovered them a bit at the end so they could walk into the last two songs a bit more stable.

Seated Flat with Surges – Steve Aoki – Freak .. there are a million in here. I believe I have 8 in there. Similar to tabatas but the length of them vary. So tough but so good ..

Seated Flat with Standing Surges – Autoerotique – Go!  NOTE: Even ‘pushing the tempo’ at this stage they’ll still be pretty low in the 80-110 RPMs range. Legs are tired!

Cooldown – The Script – Breakeven

Thanks for reading!

I have tons of playlists on Spotify, by BPMs, by moves (i.e. seated flats, standing climbs, etc). Feel free to follow me as I am constantly adding to my playlists 🙂

Christina

Feel free to follow me on social media!

Follow @joschmoblo

Follow @_findingfitness – my blog’s twitter

Spinning / Indoor Cycling Strategies – Why Speed Drills?

Like most people, I teach quite a few spin classes a week.  I have one class that always asks the question ‘why’ because they know I will always explain to them the method behind the madness .. from bike setup to why we cool down to why we have to have these miserable speed drills…

Speed drills can be done in a variety of different ways. Let’s see … here are a few that I’ll do …

• Seated flats with surges are speed drills where you stay seated during the song
• You can start seated and add in standing speed drills
• You can start standing and add in seated speed drills

A few things to keep in mind..

Cadence needs to be within the optimal range. I was trained through Spinning.com and that would be 80-100 RPMs.

Along those lines there needs to be enough gear for both safety and efficiency. I always have them adjust the resistance to find the working range of 80-110 RPMs. We should be moving forward and not spinning freely 🙂

The surges need to keep form and control. It’s not necessarily about how fast one can go on the bike it’s about changing the intensity and working on power, strength, control, etc while keeping safety, efficiency, and form.

Easy enough?

Now .. the question .. why do we do these anyway? Here are a couple of reasons ..

Burning more calories – These burst will shoot the heart rate up, having any impact on the number of calories that we are burning. While they are short bursts, if the riders maintain their pace within tempo during ‘recovery’ they’ll be able to take advantage of the increased heart rate and calorie burn.

Your body will have to adjust to the ‘worst case scenario’ – I was trying to think of a good way to explain this. When we workout we are, in essence tearing or injuring the muscles. Then, during recovery the body repairs the muscles and repairs them stronger, in an effort to not be injured that way again. When you incorporate these speed drills you are subjecting your body to more effort and more ‘injury’ than it would get through the regular workout so, guess what? It works to adjust to that burst .. that worst case scenario.

Additionally, I’ve read that there is a temporary effect on the body’s metabolism but I’ve not found any in depth documentation so I’ll just say it’s possible.

There are many there reasons but for now this is a good start 🙂

Thanks for reading!

I have tons of playlists on Spotify, by BPMs, by moves (i.e. seated flats, standing climbs, etc). Feel free to follow me as I am constantly adding to my playlists 🙂

Christina

Feel free to follow me on social media!

Follow @joschmoblo

Follow @_findingfitness – my blog’s twitter

Spinning / Indoor Cycling – 60 Minute Profile – Endurance / Speedwork Looping Profile (60-12-08)

I have not added a spinning playlist in a minute so I thought it was time .. or passed it!

This one is a good one. I actually used it twice and both times it was tough.

Right now I teach 4 classes at 2 different gyms. With one gym they are working on an endurance / speed based period with me and at the other gym it is hills, hills, and more hills! Needless to say my legs are confused from teaching at one extreme then the other!!

This is an endurance and speedwork profile. It incorporates quite a few (optional) speed drills in it. After the first two songs it actually becomes a looping profile, repeating the same pattern three times, with the intensity going up with every round.

So, let’s have a look:

Warm Up – I Don’t Like It – Do I think I found this on New Music Tuesday? Wherever I first found it, I thank them. I love this song.

Endurance with Mixed Movement – Breakn A Sweat – For my class, and for this song, I used a lot of movement through the different positions, in and out of the saddle. This taps into all of those transitional muscles and really gets the body warmed up pretty early on.

Endurance – I Ran – This is the first long song of two. I put it in early to give the riders and early-on test of their legs along with their mental and physical endurance state for class.

Seated Flat – Brand New Key – This song is spunky! I picked this one off of a great facebook post along the way. It starts cute and then it takes off! The surges are on the choruses .. they’re pretty easy to pick out.

Endurance / Speed Drill – Recess – So this is the first seated / standing speed drill. I believe that there are three in here. The goal is to sustain endurance tempo (80-110 RPMs) while seated, which is typically easier to accomplish. Then, on the bursts within the song the riders come out of the saddle and just find that pushing / uncomfortable tempo (or they have an option to just maintain endurance tempo). In most cases they’ll (easily) still remain within the recommended flat tempo (80-110 RPMs). If they can get above it then I’d recommend adding gear to the bike for both safety and efficiency.

Endurance – Rock that Body (Skrillex remix) – We spent the last two songs playing with tempo and interval burst. This song is working on maintaining pace and that heart rate while pushing ahead.

Seated Flat – Everybody Talks – end of round 1. Seated flat with surges. The first two surges are ‘typical’ but that last one is big 🙂

Endurance / Speed Drills – Jungle Bae – So I believe it’s that Skrillex and Diplo have made this spin-off group called Jack U and it’s amazing. Same rules from above apply. Round 2 is tougher but manageable.

Endurance – Not Myself Tonight – Same rules again. Make sure the riders maintain / push ahead and stay in the class. It gets tougher with every round.

Seated Flat – Dance Dance – Seated flat with surges

Endurance / Speed Drills – Beats Knockin’ – This one is great and the last one for good reason. It’s pushy and pushing some tired legs at this point.

Endurance – It’s Not Over – The last of these .. this song is great and feels longer than it is, although it is not a short song!

Seated Flat – Welcome to Africa – This has just enough to be challenging at the end but still capable after everything the class has just done.

Cool Down – Hey Jude

This one earned me about 100 more calories than normal. I’m usually around 530 calories in an hour spin class, no matter how hard I fight that bike .. 🙂

Thanks for reading!

I have tons of playlists on Spotify, by BPMs, by moves (i.e. seated flats, standing climbs, etc). Feel free to follow me as I am constantly adding to my playlists 🙂

Christina

Feel free to follow me on social media!

Follow @joschmoblo

Follow @_findingfitness – my blog’s twitter