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.