This week went by so friggen fast. I love it! Tonight I’m going out for a HUGE Italian dinner in Rhode Island for my brother’s birthday and I am honestly just fantasizing about the bread and its only 10:30AM here.
Today I am presenting you with an update on my fitness life – particularly my spin classes. I haven’t posted my playlists or talked about my classes in quite some time!
So – in my spin classes lately I have been loving patterned rides as well as a lot of speed. Usually I am a quality over quality girl with the sprints and speed themed songs, but this past week we hit it it hard. Don’t get me wrong I love my jumps, my tapbacks and my isolations but being in the saddle and grinding out a hill and sprinting to the finish line are the meat and potates of my ride.
Here is the ride I did all last week. We ended the ride with three speed songs…
We started with Kiesza’s “Give it to the Moment” for some pick ups in standing on a low hill. 30 seconds each. When students come up into standing, I always tell them to use their legs. The handle bars are there for support; not a crutch and they should float up and float down. For speed cues, I tell them I want you to run – but it’s not a sprint and sure as hell ain’t a jog…this helps people find their groove in standing without the pressure of going too fast… if they feel the pressure then they don’t put the right resistance on. You gotta play with them a little bit.
The second speed song we did was Christina Aguilera’s “Let There Be Love”…banger. I have been playing this since I started teaching. It’s a PC song and has the quickest and most motivating beat. After we did standing accelerations, we did this song in the saddle on a 5 (which is beneath a low hill where you take off like a bat out of hell but you are not on a flat at all). For this we stayed in the saddle and did 75% of max. This way they are movin’ and groovin’ without sprinting JUST yet.
Last song – the finale! Ferry Corsten “Feel It”. This will put it all together. What I love about this song is that at the beginning the beat picks up within the first 5 seconds and I use that as an opportunity for the first full sprint. This way students don’t even think about the sprint and they just go for it. Of course, I warn them so when I hit play they are ready. The second sprint is a ladder – 65%-75%-sprint. 45 seconds total with little increases in speed every 15 seconds. They should be doggin’ it after the second round. And third round is a full out 20 second sprint. Usually for my students’ very last sprint I really pep them up. I saw things like “You came here to work tonight. This is your FINAL push, don’t let yourself down” or “I want you to look back and know that you kicked your own ass tonight”. With the right crew, this gets them amped. After I count them down, I turn the volume louder and I don’t say anything…I let the beat take over with the motivation. I usually get goosebumps because they are working it so hard!
Hopefully for some you speedsters or instructors out there that are looking how to spice up your playlists that this could be a little nugget for you! I have been really enjoying thinking out of the box with my playlists.I have been re-purposing songs and using them at different points in my ride to just try new things. I go through phases where I feel more motivated by songs and other times where I’m way more into the thrill of making the perfect choreography sequences.
Thanks for reading! I hope everyone has a great weekend!
For those of you that enjoy indoor cycling classes, I just have to boast about my playlist from this week. When you teach there are times when making a playlist takes about five minutes and other times when it takes what feels like forever. Once I start thinking about it too much, I lose my mojo. This week there were some new releases on iTunes that made my playlist making a cinch. This week we climbed at the beginning for quite a bit and then took it down, added in some speed, jumps, MORE speed, medium hills and then ended with SPEED AGAIN to top it off.
Here is a peak at the playlist with choreography…
- LunchMoney Lewis – Ain’t Too Cool ~ This is the Uptown Funk of 2015. Warmup.
- Audien – Rooms ~ 5,6,7 with an aggressive pace
- Justin Bieber – Children ~ Standing climb out in 3rd. 7 for resistance. Saddle during the verse, out in 3rd for the chorus
- Halsey – Hold Me Down ~ 9 to 7.5 in the saddle the whole time. No pace really, just get through the maximum resistance and then during the chorus release it for about 30
- David Guetta – Rise ~ MY JAM FOR JUMPS. 4 counts – fast counts during the verse, slow counts during the chorus
- David Guetta – Lift Me Up ~ Transitions. 3rd at 6.5 (just enough to get rid of the bounce) and then explode with speed in the saddle at 70% on a 5, 2x
- Kiiara – Gold ~ Isolations with tap backs! THIS SONG MAKES ME WANT TO GO TO A TROPICAL ISLAND AND SNORKLE
- Flo Rida – Dirty Mind ~ Anything Flo makes me move. Small resistance increases, Saddle, Standing, 3rd with quarter turn adds, 3 rounds
- David Guetta – Night of Your Life ~ I mean we all know Jennifer Hudson takes this to a smash hit. Get on a 5, then to 65%, 75%, 85% of cadence max, 15 seconds at each interval, 45 seconds total, 3x!!!! If they ain’t dog tired – they ain’t workin’
- The Weeknd – In the Night ~ I am so glad this is his new single. It is the best song on the album. Very MJ. Jumps during the chorus on a 7. add resistance after every chorus.
- Christina Aguilera and CeeLo – Make the World Move ~ WOOOOOOHOOOOOO. I thought with all the negative things going on right now I needed an uplifting song. Three sprints, 25 each.
Thanks for reading everyone!!!
Hello everyone and Happy Friday! The weather this week has been very unpredictable here in the Northeast and I am happy to say that I am excited to not have to pick out an outfit for work these next couple of days. How am I supposed to look “fallish” when its summer temps and even has some of its humidity? It has been in the 70’s and only in the 50’s at night. Sleeping has been slightly uncomfortable since we are on the top floors of our building and I hate sweating when I am getting ready for work. SO YES! Bring on the weekend!
I am planning on grabbing myself a new pair of spin shoes and also getting certified in Barre Conditioning through Boston Sports Club. This certification is only from 9-3 and is FREE but the certification only really means something within the company. If I wanted to teach at any of its locations I could but I couldn’t walk into a boutique barre studio and say I am certified because in truth, barre certifications take weeks of teachings just like yoga and pilates, but I figured that since it was free and just one day that it would be fun to learn some new moves!
As some of you know – Sephora is doing its Beauty Insider discounts from Nov.6th – Nov. 9th. I love when they do this every year because as well know, discounts from Sephora are VERY rare. Below I have included a couple of things that I am coveting…not much…suprisingly! What are some things you all are coveting during this event?
I hope everyone has a great weekend! I’ll be back on Monday!!
Thanks for reading,
Estee Lauder’s Little Black Liner…anything double ended I am so into. This is the equivalent of a makeup fiend’s light saber.
I received one of their candles as a gift and it lasted forever. It burned evenly and has such lovely scents. These make great gifts too may I add.
A cleansing balm…with gold? INTRIGUED! Peter Thomas Roth is so well priced as well!
For those of us that adore indoor cycling class, we all have a movement or a transition that speaks to us. When I first started going to classes, I loathed being in a standing run with low resistance, with my hands in 2nd, however, I was hooked when we were summoned to walk our hands out into 3rd and push our pace on a medium sized hill. That movement of getting your body positioned, bracing foryourself for that change of energy while in the saddle or standing is one of the most addictive and motivating movements (obviously in my opinion). I love nothing more than a song with a simple beat but one that speaks to you as if it was composed just for a climb with your hands in 3rd position. The combination of the beat and your own rhythm adaptation yields a great focus to never want to fall out of sync and to continue creating your own music on the edge of those handlebars while enjoying the music.
For this particular class I did this past Wednesday I wanted to do standing climbs but I didn’t want to do anything too drawn out. I didn’t want to climb for a long time in the saddle and then move it out and pick the pace up. I wanted something that we could do multiple times without losing gusto every time we did it. So, what I opted for was a patterned and repeated ride.
We started warming up to the JT song, which was perfect because its 7 minutes. We did about 5-6 quick little picks up on a flat road to get the blood flowing and then during the latter part we added a low hill and built it up to a medium hill. The first hill we did was right after when we rode to Rhythm by MNEK. We picked our pace up three times in 3rd position for 30 seconds to get that heart rate up and set the pace for our ride. The next song was isolations. Good For You by Selena Gomez I thought would be a good one for this. We held the isolations during the verse and did slow 4-count jumps from the saddle to standing during the chorus. Next was speed work. We did sprints to Lucky Strike by Maroon5. We did two for 15 seconds and then the third was 30. When we reached Can’t Feel My Face, that was the beginning of the second time through. So the pattern here is a hill out in 3rd (for the second and third times we were out in third, we didn’t pick the pace up, we just added resistance as the song progressed), some sort of jumps/isolations and then speed (the first and second time through we were up in standing during the verse and then either sprinted or hit 75% of max cadence. Then for the third speed song we sprinted. Started with 75% then hit 100%. 30 seconds total x3)!
When we hit that cool down and looked back on what we did, it was a lot of work but so rewarding. I find that these types of rides are great for people who are goal oriented. The goal was to do three rounds of a hill, a jump/iso and then speed. You just tick one song off at a time. There are no real surprises…you know what to expect so no matter how tired you are, you want to keep working towards completing all of the songs in the pattern. Also, I wanted to be out in 3rd and enjoy being out of the saddle while adding resistance. I believe 3rd position is not only fun but one of the best for mental health. See the playlist below!
The ride of the week