Week 8 Profile

The Tour De France - Stage 20 - 'Mont Ventoux'

A solitary, barren peak that rises 6,266 feet out of the lavender, sunflowers and vast vinyards of Provence, Le Mont Ventoux is one of cycling's most mysterious and merciless rulers. The average grade for the entire climb is 7.5% but this is deceiving. There are 3 distinct sections on the climb out of Bedoin. The first 5.5km average just 4%. The section from St. Esteve to Chalet Reynard is 9.5km at 8,9 and 10%. The last 6km are slightly easier, but exits the forrest and is exposed to the elements, most notably the angry, often cold Mistral wind - strong enough to push cyclists into the rocks lining the road. The last 1.5km is back up to 10%.

In today's ride, we will be riding up Mont Ventoux. We will be focusing on both the lone rider at the back of the group as he suffers up the face of the mountain, and the front breakaway of two riders hoping to win the stage. Switching focus from the back riders to the front, we will enact the story as it unfolds. A great exercise to use those visulisation skills - this is fun and a real tough climb!

J'aurais Bien Voulu - Babylon Circus 
Warm up

Tour de France - Kapt'n Anda feat. Matrous K1000
Warm up (continued). 

Alive - Kate Ryan
NEAR THE FRONT: Road tips upwards - mild climb, fairly fast cadence.

Mal - Johnny Hallyday
AT THE BACK: You are feeling the pain - wishing it was over!

Sous le Soleil de Bodega - Les Negresses Vertes
NEAR THE FRONT: Nearing the village of St. Esteve - it will start to go steep soon. Hard pace.


Tu Es Foutu (Harlem Hustler Club Mix) - In-grid
AT THE BACK: 10% grade!

Optimistique-moi (Junior Jack Psycho Vocal Mix) - Mylene Farmer
NEAR THE FRONT: The chasing pack increase the pace - catching up with the 2 at the front. Standing climb.

Le ciel est Triste - Emou
AT THE BACK: Emerge from the forrest into the exposed Mistral wind. Out of the saddle to maintain cadence.

Breathless - SBP
NEAR THE FRONT: To the finish line - constant attacks of power to the end.

Bolero - Moulin Rouge Soundtrack
AT THE BACK: We forgot the guys at the back! He's aching and hurts. But he's almost home...

La Bas - Natasha St. Pier
Cool down.  

Week 7 Profile

Firepower!

This week's ride is seriously intense! Over the last few weeks we have worked on our strength and endurance energy phases. We should now have built a decent baseline fitness and can now start to tackle higher intensity interval rides - where we work almost maximally for short periods of time. This ride will primarily burn carbohydrate calories - you are going to feel drained by the end of it! But by working at this intensity you will rev up your metabolism and be burning extra calories for up to 24 hours after the ride - even when you aren't doing anything!

The ride itself consists of 4 sets of 4 1 minute intervals each. In between each interval is a 30 second recovery period. The first 2 sets are taken as seated flats with a cadence range of 90-100 RPM, with the final 2 sets taken as standing climbs with a cadence range of 70-80 RPM. Each 1 minute interval will be taking you above threshold level - you will feel the burning in the legs, be low on breath BUT should be able to keep going for the full minute. You will learn again all about your intensity levels and how to control them in future rides!

Diamonds On The Soles Of Her Shoes - Paul Simon

Warm up

St. Teresa - Joan Osborne
Warm up (continued)

Fur Elise (Trance Remix) - Beethoven 
Set 1

You Can Look (But You Can't Touch) - Bruce Springsteen 
Set 1 (continued)

Does This Mean You're Moving On? - Airborne Toxic Event
Set 1 Recovery

How Far We've Come - Matchbox 20
Set 2

Bad Reputation - Joan Jett
Set 2 (continued)

Prelude (Scalambrin & Sicily P Remix) - Joe Vannelli
Set 2 recovery

Ready To Go - Republica
Set 3

Race Wars - The Fast And The Furious
Set 3 (continued) and set 3 recovery

Know Your Enemy - Green Day
Set 4

Leopard-Skin Pill-Box Hat - Beck
Set 4 (continued)

Roam - The B-52's
Recovery

(You Want To) Make A Memory - Bon Jovi
Cool Down

Week 6 Profile

Building Blocks Of Strength

This structured climbing class will involve progressing through 4 phases of a climb, gradually increasing in length and then decreasing in a pyramid fashion. In total there are 9 sets, each consisting of 4 phases. For each set, the duration of each phase will increase by 30 seconds (except phase 4 which always remains 30 seconds) up to 2 minutes 30 seconds. Then you will descend back down all the way to 30 seconds phases in the final set. There is no 'recvoery' periods although each phase 1 allows for the heart rate to lower sufficiently for the next set.

Phase 1: Seated climb. Find a resistance that brings intensity to 10-15 beats below threshold (zone 3) at a cadence of 65-75rpm.

Phase 2: Seated climb contunues, but this time we add enough resistance to feel the hill get steeper - heart rate increase by a few beats.

Phase 3: Add enough resistance so you need to stand up for the climb. HR increases slightly again to just below threshold.

Phase 4: This phase is always 30 seconds. Whilest standing we will add even more resistance and push for 30 seconds. You should reach threshold and some will go over!

Mediterranean Flower (Club mix) - Sunlounger: Warm up

Uncertain Smile - The The: Sets 1 and 2

Bloodsport - Sneaker Pimps: Set 3

Headlock (Treasure Fingers' Vocoder Workout) - Esser: Set 4

Heavy Fuel - Dire Straits: Set 5, phases 1 and 2

My Little Japanese Cigarette Case - Spoon: Set 5, phases 3 and 4

Even Better Than the Real Thing (Perfecto Remix) - U2: Set 6

Ooh Baby - Groove Armada: Set 7

Reign - UNKLE: Sets 8 and 9

Acoustic Alchemy (Greenday - Good Riddance vs 7 other songs) - Norwegian Recycling: Cool down

Week 5 Profile

Step It Up

This ride is comprised of three sets of 9 minute intervals. Each 9 minute interval is broken down into three 3 minute segments that will step up in intensity each time peaking at about your threshold level. In between each 9 minute interval there will be a 4 minute recovery period. The objective of this ride is to progressively increase intensity up to the very effective threshold level. You will be asked to focus on percieved exertion at each level so you can get better at pinpointing what different heart rates feel like. There are three intensity levels for each interval - the final level is the ceiling- which will be right around threshold. Level 2 should be 5-7 beats below it, and level 1 5-7 beats below that. At the level of this class you will benefit from a lot of great physiological benefits, with additional fat burning during level 1 and level 2 and anaerobic benefits at level 3.

Sunstroke - Chicane
Warm up 

I Fought The Law - The Clash
Interval #1
Level 1

Rise - The Grid
Interval #1
Level 2 and 3

Let The Day Begin - The Call
Flat road recovery

Feel Alright - Sean Paul
Interval #2
Level 1

Sunburn - Armin Van Buuren
Interval #2
Level 2 and 3

Radio Belize - Deep Forest
Flat road recovery

Chutney Punch - Frogacult
Interval #3
Level 1, 2 and 3

Go Your Own Way - The Cranberries
Flat road recovery

One - U2
Cool down 

Week 4 Profile

Energia Magica

This profile is all about energy. It is a hard and long climb, but the music should help to carry you up the hill. In terms of where we are riding - we will be traveling up the Col de la Forclaz in the Northern Alpes of France. It is a 5 mile climb with an average gradient of 8.1%. It has also been used as a part of the Tour de France!!

In the graph shown ,the red climbs are the steepest, over 10% - in everyday life - this means that a car would have to shift into first gear to make it up! The yellow is the next steepest part at 8-10%, blue is at 6-8% and the green is the easiest. The objective of this week's ride is all about mental toughness - so show us your strong and lets start this climb!

Stella (Malin & kane mix) - DJ Dave Ralph

Warm up. Gradual increase in resistance onto the start of the climb.

Stranglehold - Ted nugent

This song represents the rock walls of a narrow canyon. The rocks protect you - they talk to you and give you energy!

Energia magica

This represents the energy of the river and the trees.

Aeternal (Paul Oakenfold Mix) - Clint Mansell

The steepest and hardest part of the climb. This represents pain and challenge. Standing for 20-30 seconds for saddle relief.

Into The Mystic - Van Morrison

The relief after the toughest part of the climb. Time to zone out!

Straight To The Heart - Sina Vodjani

Working together we will alternate the leads to set a pace in silence. We are now above tree line with a mountain lake and glaciers giving us energy.

Preliator - Globus

A powerful push to the top at 13%. Peaks all around us, with an expansive view over the top as a reward!

Heat - Balligomingo

A flat road to enjoy the view and take in the fresh air.

Now We Are Free - Gladiator Soundtrack

Cool down and stretch

Week 2 Profile (adapted from Jennifer Sage)

Two Hills Two Moods

The mood for each hill is set by the music with two completely different genres. There will also be a differnt challenge and focus for each climb.The first hill is ridden predominantly in the saddle with a few standing breaks and a powerful finish out of the saddle for the final 2 minutes. It starts quite lightly but using resistance loading, will get progressively steeper, while cadence stays constant for much of it. This will be an enormous physical and mental challenge, but the music will inspire you to stay seated longer than you are used to! This hill is rock and alternative based. After a brief recovery period, the second hill starts with a bang; a steep face that requires a 2 minute standing climb. The remainder of the hill is long with varying steepness and topography. We'll be out of the saddle much more than before. This hill is more instrumental elctronic with strong percussion and energy. It is full of passion!

Sunstroke - Chicane

Warm up

Swamp - Talking Heads

First hill - progressive resistance over 5 minutes. 

Pride - Syntax 

Staying seated but taking a 20 - 30 second break partway through. Aim to increase strength, technique and muscular endurance.

Leave The Memories Alone - Fuel 

Still staying seated on the hill. Working on that pedal stroke - making it as smooth as possible. Slight cadence increase. 

Sunchyme - Dario G 

Flat road recovery 

Body Language / Interpretation - Booka Shade

Jumps on a hill - Rhymthmic 8 - count jumps. 

Inspection (Check One) - Leftfield 

Switchbacks - steep standing segments for 30 - 40 seconds repeated 3 times. 

Climbatize - The Prodigy

Steep hill. Standing for 2 minutes, seated for 3, with a final stand at the end. This will get that heart rate above threshold! 

Black Boys On Mopeds - Sinead O'Connor

Cool down

****The Spinning Energy Zones****

You may be wondering why I've put stars next to the title of this post - well if you are - then its because this is a very IMPORTANT post which helps explain how the whole spinning program is meant to work. The Spinning program states that "whether you exercise to burn fat and calories, feel energised or strengthen your cardiorespiratory system, your body needsto work at the right intensity." And how do we measure this intensity you may well ask? - use a heart rate monitor is what I'll say!

Why a heart rate monitor?
With a heart rate monitor you can accurately measure your intensity at any given time. By selecting different heart rates and keeping them at those levels for prelonged periods of time (such as a spinning class) we can achieve different purposes for our fitness goals. This is where the spinning energy zones come into play. The following paragraphs give a summary of the energy zones and their associated heart rate levels. For more detailed descriptions of each zone select the links to the right of this page where they will download to your computer.

Endurance Energy Zone
Endurance training is the foundation of your fitness and should constitute the bulk of your workouts. By training in this energy zone you need shorted recovery times, you have higher fat metabolism and a lower resting heart rate.

Resistance: Light to moderate
Cadence: 80 - 100 RPM
Intensity: 65% - 75% of max. heart rate
Frequency: 3 -4 times a week

Strength Energy Zone
Using a high resistance and a slower cadence, this energy zone hovers between aerobic and anaerobic zones - what does this mean? - it means you will tone those legs and build mental strength!

Resistance: Moderate to heavy
Cadence: 60 - 80 RPM
Intensity: 75% - 85% of max. heart rate
Frequency: 1 - 2 times a week

Interval Energy Zone
The Interval Energy Zone uses alternate bursts of speed and power with periods of active recovery. This will increase both your aerobic and anaerobic capacity, which leads to increased stamina and endurance.

Resistance: Light to heavy
Cadence: 60 - 110 RPM
Intensity: 65% - 92% of max. heart rate
Frequency: Once a week


Race Day Energy Zone
This challanges your body and trains at or above your anaerobic threshold - which teaches your body to perform at higher intensities.


Resistance: Moderate to heavy
Cadence: 80 - 110 RPM
Intensity: 80% - 92% of max. heart rate
Frequency: Monthly


Recovery Energy Zone
After periods of high intensity training, your body needs time to recover. By exercising in the Recovery Energy Zone your body circulates oxygen to the damaged tissues, promoting healing and increasing recovery time.


Resistance: Light
Cadence: 80 - 110 RPM
Intensity: 50% - 60% of max. heart rate
Frequency: 1 - 2 times a week


So those are your energy zones. Now its time to purchase those heart rate monitors (don't worry - they are really inexpensive!!) and start working in those energy zones. I promise you will notice a huge difference in your fitness if you give it a try! 

Happy Spinning!
Paul

Week 1 Profile

New Years Revolution

It's a new year! And instead of making a 'resolution' this year (which always fail!!) lets make a new years 'Revolution' - by changing the underlying subconscious beliefs we have. Quote of the day and it's one of my all time favourites - "Impossible is nothing!"

New Years Day - U2 

Warm up

Revolution - The Beatles

Road undulations, and early short climb, then mostly flat with a short steep rollers. Followed by a good size climb in the middle and a shorter climb near the end.  

Start Me Up - Rolling Stones 

15 seconds standing climb, 30 seconds seated climb.  

Beautiful Day - U2

New Year's Day (Ferry Corsten Extended Vocal Mix) - U2 

Flat road with a few short steep undulations. 3 minutes of fast flat, higher cadence work. The every 3 minutes a standing climb. 

Bring Me To Life - Evanescence

Seated climb for 4 min with slow cadence.

 

The March Of The Kings - Trans-Siberian Orchestra

Adds a higher cadence, coming out of the saddle into a standing climb. Final 30 seconds are in a seated climb.

 

A Mad Russian's Christmas - Trans-Siberian Orchestra 

Starts slow and hard in a seated climb. After 1 minute we increase cadence and resistance, coming out of the saddle for 15-30 sec. bursts.   

A Quiet Revolution - Lustral 

Flat road with an occasional jump. 

World In My Eyes - Depeche Mode 

Seated climb and long jumps on a hill - 8 count, 16, 32. 

Move Any Mountain - Shaman 

Easy flat road to bring the heart rate back down.

Talking About A Revolution - Tracy Chapman

 

World Turning - Fleetwood Mac 

Cool down and stretch.