May 2010 Spin Profiles I (#94-96)

SP #94: Wild Thing, Muppet Style 5/3/10 47:51
1. Believer by Goldfrapp (3:42)/WU
2. Surrender by Cheap Trick (4:14)/WU Run mix
3. Looking For Paradise by Alejandro Sanz & Alicia Keys (4:42)/cnc
4. Gives You Hell by Glee (3:27)/heavy cad + pu
5. Daylight by Matt & Kim (2:51)/int
6. Survival Of The Fittest by BOB (4:20)/jump mix
7. Automatic by Tokio Hotel (3:15)/Run + pu
8. Boom, boom, boom by Venga Boys (3:22)/int
9. Wild Thing by The Muppets (1:52)/iso + iso pu
10. Not Afraid by Eminem (4:11)/jump + iso progression
11. I Like by Enrique Iglesias ft Pitbull (3:49)/sprints w/r
12. Can I Get A... by Jay-Z (5:10)/int
13. Stay by Lisa Lobe (3:04)/CD

SP #95: BOYBANDS 5/5/10 49:10
1. MmmBop (3:54)/WU
2. All 4 Love by Color Me Badd (3:32)/jump mix
3. The Hardest Part Of Breaking Up by 2gether (3:18)/Rolling
4. Quit Playing Games With My Heart Rmx by BSB (3:11)
5. I Want You Back by The Jackson 5 (3:00)/Break, run
6. When The Lights Go Out by 5ive (4:01)/cnc
7. Wake Me Up Before You Go by Wham (3:26)/run
8. I Want You Back by NSYNC (3:26)/agg climb
9. Breakfast At Tiffany's by Deep Blue Something (4:23)/break, cad
10. S.O.S. by The Jonas Brothers (2:33)/pickup mix
11. I Want It That Way by BSB (3:33)/iso + iso pu
12. I'd Do Anything by Simple Plan (3:17)/fast cad + pu
13. Bye Bye Bye by NSYNC (3:20)/agg climb + sprints
14. I'll Make Love To You by BoysIIMen (3:56)/CD

SP #96: Forca! 5/6/10 56:29
1. I've Been Thinking About You by Londonbeat (4:44)/WU
2. Get It Poppin' by Fat Joe ft Nelly (3:34)/WU Mix
3. Heat Of The Moment by Asia (3:48)/cad + pu @ 2
4. Reloaded by Lady Gaga (4:07)/mod jumps
5. That's What You Get by Paramore (3:40)/cad @ 3
6. Womanizer by Britney Spears (3:44)/mod jump + hold
7. Now That It's Over by Everclear (3:58)/descend progression
8. Morena My Love by Tom Boxer (3:52)/fr + pu
9. S.O.S. by Jonas Brothers (2:33)/recovery
10. Forca! by Nelly Furtado + Tiesto (8:22)/int
11. This Ain't A Love Song by (3:09)/recovery
12. My First Kiss by Ke$ha + 3OH!3 (3:18)/hp3 cad + pu
13. Naked Eye by Kelly Clarkson (3:23)/start @ 1 HP3 cad + pu
14. Secrets by OneRepublic (3:40)/CD

April 2010 Spin Profiles (#82-93)

SP #82: Move, Shake, & Drop 4/7/10 47.8 min
1. World Tour by Wale (4:08)/WU
2. Whatever You Like by TI (4:12)/Jump Mix
3. Move, Shake, & Drop by DJ Laz ft Pitbull (4:26)/30 seated, 30 HP3, 30 pu

4. Wavin' Flag by K'naan (3:41)/Jump Mix
5. Where The Streets Have No Name by U2 (4:48)/CnC

6. Little Freak by Nicki Minaj (4:37)/mod jumps
7. Booty Call by Ke$ha (3:52)/chorus-iso pu

8. Gasolina by Daddy Yankee (4:51)/Easy cad

9. Be Faithful by Fatman Scoop (3:55)/Agg Climb/standing max v max r
10. Chillin Planes by Wale (5:11)/max v max r x2
11. Don't Let Me Fall by B.O.B. (4:35)/CD

SP #83: Steve's Requests 4/9/10 53.8min
1. Rockin Robin by The Jackson Five (2:34)/WU
2. Tomber La Chemise by Zebda (4:27)/Jump Mix
3. Uptight by Stevie Wonder (2:53)/Run
4. 90210 by Wale (3:22)/8 ct iso. mod jumps
5. Another Man's Woman by Carbon Leaf (4:28)/Heavy Climb, Rolling

6. City Of Blinding Lights by U2 (5:45)/Clim N Cad
7. Love In This Club by Usher (4:28)/Jump Mix
8. Plus Minus by East Hundred (3:49)/agg climb, HP3
9. Chillin by Wale (3:30)/mod jump, rec
10. Got To Give It Up by Marvin Gaye (4:12)/easy jump mix
11. How Low Remix by Ludacris (4:01)/standing max v max r
12. I Want You Back by NSYNC (3:00)
13. Knockout by Lil Wayne (4:10)/iso, iso pu, climb
14. Gypsy by Shakira (3:19)/CD

SP #84: I'm Awesome 4/10/10 48min
1. Bodyrock by Moby (3:36)/WU
2. Let's Go Crazy by Prince (4:39)/30 sec intervals
3. All Star by Smashmouth (3:20)/mod jumps, pickups
4. Dirt off your shoulder by Jay-Z (4:05)/30 sec int, agg climb

5. Party Like A Rock Star by Shop Boyz (4:13)/jumps
6. I'm Awesome by Sam Adams (4:09)/mod, iso 8ct
7. Personal Jesus by Depeche Mode (3:45)/rolling
8. OMG by Usher (4:44)/heavy cad

9. Buttons by PCD (3:51)/cnc
10. No One Workout Rmx by Alicia Keys (4:45)
11. Everybody Needs Somebody by The Blues Brothers (3:21)/sprint w/r
12. Life Less Ordinary by Carbon Leaf (3:35)/CD

SP #85: Everybody Loves Me 4/12/10 45.7min
1. Darshan by B21 (5:03)/WU
2. Want U Bad by Ke$ha ft Travis McCoy (3:26)/Jump Mix
3. Electric Feel Remix by JUSTICE (5:27)/Rolling + PU
4. Day N Night Rmx by Chiddy Bang (3:15)/mod
5. Plus Minus by East Hundred (3:49)/Agg climb
6. Get It Anyway by Kid Cudi (4:20)/jump mix
7. Chelsea by The Ready Set (2:25)/sprints w/r
8. Love Is Gone by Kelly Rowland (3:17)/int
9. Everybody Loves Me by OneRepublic (3:55)/rolling + pu
10. Shut Up + Kiss Me by Orianthi (3:16)/Sprint w/r
11. Dirt Off/Lying by Jay-Z/Linkin Park (4:05)/Agg climb
12. Vanilla Twilight by Owl City (3:52)/CD

SP #86: I Can Be A Freak 4/14/10 46.6min
1. Freak by Estelle (3:41)/WU
2. Midnight Hour by Estelle (4:13)/WU Mix
3. Can't Stop Partying by Weezer (4:22)/8 ct iso
4. Who Wants To Be Alone by Nelly Furtado & Tiesto (4:20)/Alt fast + slow int 30sec
5. The Boxer by Carbon Leaf (2:26)/cnc

6. Alors On Danse by Stromae (4:14)/30 sec int
7. Pretty Girls Rmx by Chiddy Bang (4:01)/int
8. Aicha by 123 Soleils (6:52)/hill-descending progression
9. On To The Next One by Jay Z (4:17)/int
10. Tellement N'Brick (3:43)/agg climb
11. Secrets by OneRepublic (3:34)/CD

PEAK WEEK

SP #87: Flat Peak 4/16/10 59min
1. I'm Too Sexy by Right Said Fred (2:51)/WU
2. It Ain't Over Til It's Over by Lenny Kravitz (4:03)/Jump Mix
3. Roam by The B52's (4:53)/WU Int
4. What Is Love by Haddaway (4:30)/baby sprints
5. Rhythm Is A Dancer by Snap! (3:42)/Climb N Cad
6. Everlasting Love by Gloria Estefan (4:02)/long sprint
7. Hey Sexy Lady by Shaggy (3:20)/Recovery
8. Angel In The Night by Basshunter (3:24)/int
9. Enter Sandman by Metallica (5:32)/cnc
10. Waiting For Tonight by J Lo (4:06)/seated cad + surges
11. Bailamos by Enrique Iglesias (3:34)/standing cad 1
12. Ray Of Light by Madonna (5:21)/seated max v maz r
13. Beautiful by Akon (5:13)/standing max
14. Drop It Like It's Hot by Snoop Dogg (4:26)/CD

SP #88: Hill Peak 4/17/10 60.1 min
Stole the last set from February's peak week (80s) profile. It proved to be just as hard, especially during "Nasty Boys". Definitely have a recovery song before the last four songs, you really need to be fresh going in.
1. Mony Mony by Billy Idol (5:01)/WU
2. Hey Sexy Lady by Shaggy (3:20)/WU HP3
3. On To The Next One by Jay-Z (4:17)/Hill int
4. Troublemaker by Weezer (2:45)/Rolling
5. Like A G6 by Far East Movement (3:39)/jump mix
6. Alice by Avril Lavigne (3:50)/iso, iso pu
7. Uprising by Muse (5:05)/Easy Rolling
8. Dirt Off/Lying by Jay Z/Linkin Park (4:05)/Agg Climb
9. I Can't Help Myself by Four Tops (2:46)/Recovery
10. Straight Up by Paula Abdul (4:10)/Standing Max V Max R
11. Maniac by Michael Sembello (4:07)/Seated Max V Max R
12. Nasty by Janet Jackson (4:04)/Standing max v max r
13. Billie Jean by Michael Jackson (4:53)/Seated max v max r
14. Lean On Me by Club Nouveau (4:01)/CD

SP #89: Make Me Smile (Taper Class) 4/21/10 48.1min
1. Acapella by Kelis (4:06)/WU
2. It Ain't Over Til It's Over by Lenny Kravitz (4:03)/Jump Mix
3. Fire In Your New Shoes by Kaskade (2:45)/agg climb
4. Janie's Got A Gun by Aerosmith (5:31)/cnc
5. Riding Solo by Iyaz (3:38)/jumps
6. Ride by Cary Brothers & Tiesto (3:42)/cnc
7. Cinta Itu Buta (4:01)/Run
8. With Me by Sum 41 (4:51)/sprints w/r
9. Make Me Smile by Chicago (4:28)/cad + pu
10. Hook by Blues Traveler (4:49)/heavy climb
11. Angel In The Night by Basshunter (3:24)/max v max r
12. Everytime by Licoln Hawk (2:58)/CD

SP #90: RACE DAY #3 (separate post)

SP #91: Cry For Me? Cry For You! 4/26/10 46.5min
1. Perfect Gentleman by Wyclef Jean (4:10)/WU
2. Magic Dance by David Bowie (5:11)/standing climb
3. Driving me crazy by Sam Adams (4:04)/rolling
4. Tonight by The Raspberries (3:41)/cad + double time
5. St. Teresa by Joan Osborn (5:22)/int
6. Airplanes by B.O.B. (5:23)/iso 8ct + mod jumps
7. Signs Rmx by Bloc Party (5:49)/break, int
8. Ironic by Alanis Morrisette (3:49)/pu
9. Cry For You by September (5:26)/int
10. All I Wanted by Paramore (3:46)/CD

SP #92: I Can SPIN On Water, D-bag! 4/28/10 45.8min
1. You Drive Me Crazy by Britney Spears (3:18)/WU
2. Feel Your Love by Kim Sozzi (3:25)/easy int
3. Frat Star by Sam Adams (3:16)/rolling
4. Commander by Kelly Rowland (3:40)/cad + sprint
5. Into The Night (3:41)/rolling, hp3
6. Boy Like You by (3:05)/8 ct iso
7. Egoista by Belinda ft Pitbull (3:25)/mod
8. Hurricane by Something Corporate (3:51)/agg climb
9. Big Time Sensuality Rmx by Bjork (4:55)/descend and cad
10. I Can Walk On Water by Basshunter (3:46)/int
11. Teenage Dirtbag by Girls Aloud (3:50)/iso, iso pu
12. Magic by BOB (3:16)/int
13. Yellow Submarine by The Beatles (2:43)/CD

SP #93: Alors On Spin 4/30/10 54.3min
1. Lo Hecho Esta Hecho by Shakira (4:24)/WU
2. The Sweet Escape by Gwen Stefani (4:06)/WU mix
3. Believe Somebody mashup by DJ Earworm (5:00)/rolling
4. Everlasting Love by Gloria Estefan (4:06)/cnc
5. Elevation by U2 (3:47)/break, cnc
6. We Made It by Kevin Rudolf, etc (3:58)/jump mix
7. Breakneck Speed by Tokyo Police Club (3:58)/cnc
8. That Not My Name by The Ting Tings (5:11)/jump mix
9. Untouched by The Veronicas (4:14)/int
10. Hey by The Justus Boyz (3:40)/break, cnc
11. Alors On Danse by Stromae (4:14)/int
12. On To The Next One by Jay-Z (4:17)/agg climb
13. All I Wanted by Paramore (3:46)/CD

March 2010 Spin Profiles (#70-80)

NUMBER 74 is one of the ALLTIME BEST SPIN PROFILES.

SP #70: This Is My Thunder 3/3/10 46 min
1. The Anthem (4:05)/WU

2. Walking On The Sun by Smashmouth (3:27)/Jump Mix
3. Lean by Lupe Fiasco (4:06)/Seated Rolling, Fast Pace

4. Machine Gun Shelter mashup (3:25)/30 sec pace intervals @1
5. Shut It Down by Akon ft. Pitbull (3:47)/Cadence + pickups

6. I Work Hard (3:49)/Fast Jumps
7. Memories by David Guetta ft. Kid Cudi (3:30)/Rolling + pickups

8. This Is My Life by Edward Maya (3:49)/Climb N Cadence, FR-2
9. Thunderstruck by AC/DC (4:52)/1 min pace, 2 min sprints w/R @ 1-2, 1 m in rec, 1 min sprint w/R

10. Get Back by Ludacris (3:51)/short rec, sprints with R
11. Shake That by Scooter (3:18)/max v, max r

12. Young Forever by Mr Hudson (4:15)/CD


SP #71, Missing

SP #72: Dorsey's Birthday 3/5/10 54.4 min
1. Ice Cream Mash (3:24)/WU
2. Pretty Girls by Wale (3:16)/Fast Jumps @1
3. If You Kiss Jesus mashup (4:31)/Jump Mix
4. Black Fingernails, Red Wine (4:07)/Mod Jumps

5. New Workout Plan by Kanye West (5:27)/Jumps, Climb N Cad
6. Lady Marmalade by Pink, Christina Aguilera, etc (4:25)/Heavy Climb, Mod jumps
7. Imma Be (4:17)/Tempo Changes
8. Popular by The Veronicas (2:42)/Sprints w/R

9. How Low Rmx by Ludacris (4:01)/HP3 cad @ 1-1.5
10. Mother Lover by JT (2:47)/iso's
11. Sex On Fire by KOL (3:23)/HP3 pickups
12. Feel It by Three 6 Mafia & Tiesto (4:02)/max v max r
13. Knockout by Lil Wayne (4:10)/iso, iso pickup, climb

14. Eternal Flame by The Bangles (3:55)/CD

SP #73: I Want You To 3/8/10 49.5 min
1. Walking On Sunshine by KC and The Sunshine Band (4:01)/WU
2. Troublemaker by Weezer (2:45)/Jump Mix
3. Hot Rich Girls mashup (4:28)/Stamina drill, cadence + pickups
4. Magnificient by Kelis (3:57)/Jump Mix @1-2

5. Sweet Dreams Rmx by Beyonce (3:39)/Rolling + pickup @1-3
6. Louboutins by J Lo (3:39)/Mod jumps @3
7. If you are wondering by Weezer (3:39)/30 sec int seated, standing HP2/HP3
8. Evacuate The Dancefloor by Cascada (3:30)/Sprints w/R @1-2

9. I'm On A Boat by The Lonely Island (2:37)/Agg Climb
10. Drunk Girl by Something Corporate (4:08)/Sprint w/R @1-2
11. Down With All The Sober Freaks mashup (4:10)/Iso Int
12. Halo/Walking by Glee (2:05)/Int

13. Hey, Soul Sister by Train (3:37)/CD

SP #74: RUDE BOY 3/10/10 45.9 min *****One of the BEST******
1. Sexual Healing Rmx by Shaggy (4:00)/WU
2. All Night Long by Alexandra Burke (3:42)/Jump Mix or easy pickups
3. Armada Latina (3:49)/Jump Mix
4. Pursuit of Happiness by Kid Cudi (4:55)/8 ct iso

5. Slide by Goo Goo Dolls (3:33)/Sprints w/R
6. Lonely No More by Rob Thomas (3:47)/Jump mix, mod
7. Up, Up, + Away by Kid Cudi (4:46)/Run + pickup
8. Alice by Avril Lavigne (4:38)/iso + iso pickups

9. I've Got You by Marc Anthony (3:53)/Fast cadence + climb + pickup opt
10. Rude Boy by Rihanna (3:43)/Agg Climb
11. Break Your Heart by Taio Cruz (3:07)/Sprints w/R

12. Hold On (Crossroads) by Wyclef Jean (4:12)/CD

SP #75: Follow Me Down 3/12/10 48.1 min
1. I Think We're Alone Now by Tiffany (3:49)/WU
2. Lose Control by Missy Elliot (4:28)/Jump Mix @1
3. Can You Tell by Ra Ra Riot (2:43)/Run + pickups
4. We Didn't Start The Fire by Billy Joel (4:48)/Sprints w/R

5. Follow Me Down by 3OH!3 (3:46)/8 ct iso
6. Fly Away by Lenny Kravitz (3:42)/mod jumps, agg climb
7. Monster by Lady Gaga (4:20)/mod jumps @3
8. Gangsta's Paradise by Coolio (4:01)/Agg Climb @2+

9. This Is My Life by Edward Maya (3:50)/ C + C
10. Closing Time by Semisonic (4:34)/Standing Sprints w/R
11. Not My Love by Janet Jackson (3:30)/Seated Sprints w/R
12. The Scientist by Cold Play (5:11)/CD

SP #76: St. Paddy's 3/17/10 49.1min
1. Drunken Lullibies by Flogging Molly(3:53)/WU
2. DJ by Akon (3:26)/HP3 cad
3. I'm A Rover by Great Big Sea (3:32)/Run
4. Sexy Movimiento by Wisen y Yandel (3:32)/Mod jumps
5. Chillin' Planes Rmx by Wale (5:11)/Cad
6. Drums of Belfast by Scythian (2:54)/C n C
7. Music Is My Hot Sex by CSS (3:06)/Rolling + pickup
8. Mr. Brightside by The Killers (3:48)/Sprints
9. Shake My by Scooter (3:19)/Sprints
10. The Wild Rover by Dropkick Murphys (3:26)/Agg Climb
11. Express Yourself by Madonna (4:04)/Cadence
12. Riverdance (5:42)/Descend + Cad
13. If I Ever Leave (3:21)/CD

SP #77a: LATE NIGHT 1: Summer Grooves 3/18/10 31.5 min
1. All Summer Long by Kid Rock (4:47)/WU
2. Surfin' USA by The Beach Boys (2:28)/Run
3. Summer Love by JT (4:13)/Jump mix
4. Summer of '69 by Bryan Adams (3:39)/Climb
5. Margaritaville by Jimmy Buffet (4:11)/jump mix
6. Summer Nights by Grease (3:37)/Rolling + pickup
7. Sweet Home Alabama by Lynyrd Skynyrd (4:45)/agg climb + pickup
8. Walking On Sunshine by KC + The Sunshine Band (4:01)/max v maxr

SP #77b: LATE NIGHT 2: Parodies 3/18/10 32.2min
1. It's All About The Pentiums by Weird Al (3:35)/WU
2. Mother Lover by JT (2:47)/HP3 climb, iso 8cts
3. Yoda by Weird Al (4:00)/climb n cad
4. ...Baby One More Time by Bowling For Soup (3:29)/Top Climb
5. Ebay by Weird Al (3:36)/iso int
6. Amish Paradise by Weird Al (3:19)/agg climb
7. I'm On A Boat by The Lonely Island (2:37)/agg climb
8. White N Nerdy by Weird Al (3:20)/seated climb n cad
9. Eat It by Weird Al (3:20)/maxv max r
10. Do I Creep You Out (2:49)/CD

SP #78: Recovery, FS, CS 3/24/10 48.6min
1. Save Tonight by Eagle Eye Cherry (3:59)/WU
2. When Love Takes Over by Kelly Rowland (3:09)/seated warmup sprints
3. All About The Pentiums by Weird Al (3:35)/St Agg Climb

4. Oohh Ahh (3:57)/recover, jumps
5. In Her Eyes by Basshunter (3:14)/set-90%-100% x2 @fr
6. River of Dreams by Billy Joel (4:06)/HP3 Agg climb

7. Monster by Lady Gaga (4:20)/recovery, jumps
8. Because The Night by Cascada (3:26)/ cad, 90%, 100% x2
9. Cry For You by September (3:30)/seated verse, std chorus @1-2

10. November Rain by Guns N Roses (8:57)/iso, 8ct iso, agg climb
11. Bye Bye Bye by NSYNC (3:30)/Sprints w/R
12. La Belle et Le Bad Boy by MC Solar (3:12)/CD

SP #79: Like A G6 3/29/10 49.9min
1. Do Ya Think Deceptiback? mashup (5:25)/WU
2. Live Like We're Dying by Kris Allen (3:33)/Easy pickups
3. Say Aah by Fabolous (3:28)/Jumps
4. Electronic Music by Akon (2:26)/max v max r

5. Styrofoam by Ke$ha (3:23)/iso 8ct
6. Breakeven by The Script (4:21)/seated pickups @2
7. Energy by The Apples In Stereo (3:23)/cadence @1; jumps
8. Like A G6 by Far East Movement (3:39)/FR, 30 sec pickups

9. Strange by Tokio Hotel (3:49)/1 min iso, 30 sec pickup
10. The Technicolor Phase by Owl City (4:27)/Easy climb
11. All The Above by One Republic (3:21)/jump mix
12. Wear My Kiss by Sugabees (3:23)/max v max r x2
13. Shooting The Moon by Ok Go (3:16)/CD

SP #80: Not Myself Tonight! 3/31/10 44.5min
1. Jumps 2. Flats 3. Rolling
1. Mamma Mia! (3:35)/WU
2. Zoosk Girl by Flo Rida (3:13)/Run mix
3. Red Blooded Woman by Kylie Minogue (4:23)/mod, jump mix
4. Kids Rmx by Chiddy Bang (3:13)/30 sec pace int

5. In + Out Of Love by Armin Van Buuren (3:03)/cad + speed bursts
6. Say It Right Away Mashup (5:08)/Fr-1 +pickups
7. Not Myself Tonight By Christina Aguilera (3:02)/Fast cad, climb

8. One Song by Rigby (3:23)/Start heavy, descend-control + pickup
9. Pyromania by Cascada (3:30)/rolling + PU + pace
10. Just Say Yes by Snow Patrol (4:47)/CnC
11. Fever by Cascada (3:20)/sprints w/r
12. Haven't Met You Yet by Michael Buble (4:05)/CD

Race Day #2: February 27, 2010

RACE DAY is a chance for spinners to measure their fitness level and challenge themselves beyond a normal class by keeping their heart rate above 80% for twenty minutes or more. It is also an opportunity to build team-spirit in your group exercise program, a sense of "we will overcome together". If your participants have a goal, a team, and a coach, they are much more likely to stick to a fitness schedule, reach their fitness goals, and feel good about themselves. Make spinning more than a class that random individuals go to; make it an integral part of their lives that they can't miss.

The RACE DAY in the fall semester was a lot of fun, but there were several issues I wanted to ameliorate for the second try. Our spin bikes have no way of measuring heart rate or pace or effort levels. Last Fall, I had made the race about percent effort, how you feel at the time. This is not very scientific and doesn't give any concrete marker for participants to measure their efforts. This time I had spinners learn how to measure their heart rates throughout PEAK WEEK, so this time racers could have some data and a benchmark for future comparisons.

There was a lot more organization to this event. I made sure people knew to wait outside the spin room until all the bikes were set up. I spoke with the attendant beforehand to make sure he knew there would be a special event and to make sure everyone stayed in line. Instead of making the sweat bands (they turned out to be way too hot), I bought Nike headbands for the ladies and gel packs for the fellows. I still set up all the cards with inspirational phrases, the photos of far away places, and streamers.

This course was a figure eight loop. Each song was one figure eight. 2 min flat, 2 min standing flat, 1 min flat.

Warm Up Tracks:
*Heart Rate (HR) Check #1
1. Survivor by Beyonce (4:13)
2. Mony Mony by Billy Idol (5:00)
3. How Far We've Come by Matchbox 20 (3:31)
*HR Check #2

RACE:
1. All I Ever Wanted by Basshunter (4:45)/Lo
2. Pour Some Sugar On Me by Def Leppard (4:50)/Hi *HR Check #3
3. Into The Groove (Sidechains Remix) by Madonna (5:32)/Lo
*HR Check #4
4. Lose Yourself by Eminem (5:20)/Hi
5. Crazy by Britney Spears (3:18)/Max, *HR Check #5

Cool Down:
We Are The Champions by Queen (3:00), *HR Check #6

Six Hours To Paradise: One Woman's Epic Tale of Bravery & Perseverence

Alternative title:
Highway to Hell! One Woman's Epic Tale of Stupidity, Insanity, and Frozen Feet

Follow the link to the document. Sorry, this was a massively long story and it was easier to make a word document and then embed it here.

Six Hours to Paradise

PEAK WEEK Spin Profiles (#65-67)

The first profile introduces a new drill: iso pickups! Woo! Super fun! You must be familiar now with isolation intervals. Now that we are becoming more advanced, it's time to try a more advanced version. We start with a regular isolation drill (HP3, super heavy, slow the pace down, focus on keeping the upper body perfectly still, hips to the rear, circular pedal strokes). Then we add in the fun: turn the R down just a quart-half turn to allow your pace to speed up, and pick up holding that isolated upper body position. Since this is really challenging, no more than 10 secs to start. Knockout by Lil Wayne is a perfect song for this drill because it has a slower feeling part, followed by a short faster feeling part. Warning! Must be advanced to do this. All about core strength! Sucking in your gut, keeping your shoulders level. Do not do this with beginners! Form first! To newer people, I coach a slightly easier option: after isolation, just pick up at same resistance (anything faster is great!). Remember that the lower the resistance, the harder it is for your core (so less R isn't necessarily easier).

NB: These profiles also took place during PEAK WEEK, which means they are particularly challenging. I forget if I've explained this in a previous post or not, but I design our semester training to correlate with how I would train for a race (I'm a marathoner, so I bring my knowledge from the running arena into spin class). I plan two RACE DAYs per semester: one in the middle and one at the end. Just like in marathon training, we build up our fitness levels (endurance, stamina, speed, mind power) and have one week where we really challenge ourselves every day (PEAK WEEK). We then back off the intensity for TAPER WEEK to give our legs time to refresh. We then have RACE DAY to show how much we've progressed over the months! After Race Day, we then back off the intensity to a base level. The goal is that our base level of fitness after Race Day be higher than it was in the beginning of the semester. It is also a great way to keep motivation high (since it is something exciting and different to look forward to).


PEAK WEEK Profiles:
Spin Profile #56: Aww Eff It, Gimme That Damn Bucket 2/17/10 49.2min
1. Easy Love by MSTRKRFT (5:32)/WU
2. Bang A Gong (Get It On) by T. Rex (4:27)/Run + pickups @1
3. Starstrukk by 3OH!3 ft Katy Perry (3:23)/Speed bursts !-2 alt. seated and standing
4. Bitch by Meredith Brooks (4:13)/Jump Mix @1-2
5. I Like by Keri Hilson (3:37)/8cts isolation, chorus HOLD, @3

6. Stereo Love by Edward Maya (5:21)/Climb N Cadence FR ==> 3
7. One Way Or Another by Blondie (3:36)/Aggressive Climb @2
8. Dirty Picture by Taio Cruz (3:40)/Mod Jumps @2-3
9. Shut Up! by Simple Plan (3:01)/Cadence @FR-1; at 1:30, slow interlude: HP3 UP-->2:20 (drum roll) sit
10. 7 Things by Miley Cyrus (3:41)/Sprints with R @2
11. Knockout by Lil Wayne (4:10)/Start up @1, cad > iso > iso pickup (repeat 3x). End on aggresive climb
12. Ice Cream by Sarah McLachlan (2:44)/CD

SP #66: 80's II 2/17/10 60min
1. Friday I'm In Love by The Cure (3:35)/WU
2. Always Something There To Remind Me by Naked Eyes (3:42)/Run + Pickup
3. Escapade by Janet Jackson (4:44)/Jump Mix
4. Kiss by Prince (3:38)/Alt. Fast Slow Tempo, Standing @2
5. Our House by Madness (3:23)/Rolling
6. The Goonies R Good Enough by Cyndi Lauper (3:38)/Run @1
7. The Power Of Love by Huey Lewis (3:54)/Mod Jumps @3
8. Rhythm Of The Night by DeBarge (3:54)/30sec @HP3, 30sec seated, cadence + pickups
9. Danger Zone by Kenny Loggins (3:35)/Stamina Test! @FR-1

10. How Will I Know by Whitney Houston (4:36)/Easy Recovery Run

11. Straight Up by Paula Abdul (4:10)/Standing Max V Max R
12. Maniac by Michael Sembello (4:07)/ Seated Max V Max R
13. Nasty by Janet Jackson (4:04)/Standing Max V Max R
14. Billie Jean by Michael Jackson (4:53)/Seated Max V Max R

15. You Can Call Me Al by Paul Simon (4:40)/CD


SP #67: You Want This 2/20/10 51.9min
1. Now That We've Found Love by Heavy D (4:18)/WU
2. Her Diamonds by Rob Thomas (4:39)/Climb N Cadence
3. Life Goes On by The Beatles (3:11)/Fast Jumps @1-2
4. Sweet Dreams Remix by Beyonce (3:39)/Rolling Hills + pickups
5. Time by Hootie & The Blowfish (4:54)/Start w iso @3; 8ct iso
6. Don't Stop The Music by Rihanna (4:27)/Cadence + pickups @2
7. You Want This by Janet Jackson (5:06)/Max V Max R
8. Revolver by Madonna (3:41)/Heavy Jump Mix @3

9. Abdel Kader by 1,2,3 Soleils (4:58)/Standing Max V Max R
10. This Is How A Heart Breaks by Rob Thomas (3:51)/Sprints W R
11. Knockout by Lil Wayne (4:10)/Start @1; Cadence > iso > iso pickups x3, end on aggressive climb

12. Bennie & The Jets by Elton John (5:09)/CD

February Spin Profiles, Part 1: 59-64

Wednesday marks my 100th Spin Profile! Wow! While compiling the Ultimate Spin Profile Song List for this class, I started to realize that I'm about 40 profiles behind on my blog. Whoops! I had wanted to keep things pretty UTD on this site so I would have fresh impressions of things, but it seems as though living has gotten in the way of writing. Oh well.

February was all about build up to our Race Day at the end of the month. Also featured some Valentine's Day Themed Classes (however, I don't think I could top last year's Classic Rock Love Songs Themed Class (SP #03)).


Spin Profile #59: Face Lift 2/1/10 48.2 min
1. Cruel Summer by Blue Crush (5:24)/WU
2. Breakin Dishes by Rihanna (3:21)/Rolling Hills
3. Pink Houses by John Mellencamp (4:44)/Climb N Cadence
4. Replay by Iyaz (3:02)/Jump Mix @ 1-2
5. Once In A Lifetime by Talking Heads (4:19)/Climb N Cadence
6. Uprising by Muse (5:05)/Mod jumps @3 + Rolling
7. Imma Be by Black Eyed Peas (4:17)/Jumps @2
8. You're So Damn Hot by Ok Go (2:39)/Run + pickups @1
9. I'm In Philly Trick by LMFAO (3:50)/Mod jumps @3
10. Twist & Shout by Ike & Tina Turner (3:02)/Run + pickups @1
11. In The Air Tonight by Nonpoint (4:31)/Sprints w R
12. Falling Slowly by Glen Hansard & Marketa Irglova (4:04)/CD

SP #60: I Got The Power! (hooray) 2/3/10 47.5 min
1. The Power by Snap! (3:49)/WU
2. Tik Tok by Ke$ha (3:20)/Warm Up Jump Mix + easy pickups
3. Hip Hop Hooray by Naught by Nature (4:24)/Jumps @1
4. Cruel To Be Kind by Letters To Cleo (3:03)/Run + pickups @1
5. Popular by The Veronicas (2:42)/Standing Climb N Cadence
6. Speakerphone by Kylie Minogue (3:54)/Standing Rolling Hills
7. God Is A DJ by P!nk (3:44)/Chorus Sprints w R
8. Empire State Of Mind by Jay-Z (4:37)/Mod Jumps @3
9. Calypso by Spiderbait (1:51)/Standing Sprints w/R; follow music
10. Don't Trust Me by 3OH!3 (3:13)/Recover, cadence
11. Numb/Encore by Jay-Z & Linkin Park (3:25)/Aggressive Climb
12. Boom Boom Boom by The Outhere Brothers (3:22)/Faster to Fastest @1-FR
13. Call On Me by Eric Prydz (2:49)/2 sets of max v max r *****
14. Horchata by Vampire Weekend (3:27)/CD

** Before class I sent out an email to my spinners saying, "Oh look, my BodyPump class was filmed the other day and some of you were in it. Check out the video. The song will be on tonight's play list!" http://www.youtube.com/watch?v=L_fCqg92qks
Some people just replied "Oh Congrats Nina" before actually watching the video. Check it out for yourself! Real workout motivator....

Hahahahahaha! I'm still cracking up about this. Yes, if you come to my spin class, you know my humor is stupid and corny. It does get you smiling though! :D

SP #61: Miseducation 2/5/10 57.1 min
1. Take The Lead (Wanna Ride) by Bone Thugs N Harmony (3:28)/WU
2. I Like To Move It by Reel 2 Reel (3:43)/Easy sprints, FR-.5
3. What Would You Do? by City High (2:56)/Climb N Cadence (remember this song after watching Intervention with my housemate...)
4. Dani California by RHCP (4:43)/Climb @2 HP3
5. La La La by LMFAO (3:30)/Rolling
6. Carry Out by Timbaland (3:52)/Jumps @1
7. The Game of Love by Santana (4:14)/Jump Mix @1-2
8. Proper Education by Eric Prydz v. Floyd (3:24)/Rolling + pickups
9. Youth Of The Nation by P.O.D. (4:18)/Aggressive Climb HP3
10. Everything Is Everything by Lauren Hill (4:53)/mod jumps
11. Asereje by Las Ketchup (3:31)/Fast cadence + pickups @FR-1
12. Walkin Out Yo Girlfriend mashup by DJ Lobsterdust (3:40)/Jump Mix
13. Whoa Oh! by Forever The Sickest Kids (3:25)/Fast cadence + pickups
14. Everytime We Touch by Cascada (3:20)/max v max r
15. Halo by Beyonce (4:22)/CD

SP #62: Jump N Bang 2/8/10 48.6 min
1. Bang Bang by K'naan (3:07)/WU
2. Big Yellow Taxi by Counting Crows (3:45)/Climb N Cadence
3. Send My Love To The Dancefloor (3:52)/HP3 surges @2
4. Symphonies by Dan Black (3:47)/Rolling + seated pickup
5. Jump by Van Halen (4:02)/mod jumps @3 + pickups @1
6. Down by Jay Sean (3:32)/Jump Mix + pickups @1

7. Hand In My Pocket by Alanis Morissette (3:42)/Recovery, Climb N Cadence
8. I Made It by Kevin Rudolf (4:22)/Alt Fast + Slow jump mix
9. Fake Plastic Trees by Radiohead (4:51)/High R! 1) iso intervals 2) sit + pickup 3) iso intervals
10. Troublemaker by Weezer (2:45)/Rolling + pickups
11. Crazy Remix by Alanis Morissette (3:40)/Rolling + pickups: Up 2, down 1 to sprint
12. Oh Africa by Akon (3:21)/CD


Two Valentine's Day Themed Classes! (we had the competition again: points for guessing artist, name of song, theme, technique, movie name)

SP #63: Tainted Love 2/12/10 59.1 min
1. Love At First Sight by Kylie Minogue (4:00)/WU
2. Tainted Love by Soft Cell (2:40)/Jump Mix @1
3. Killing Me Softly by Fugees (4:50)?mod jumps @3
4. One Way Or Another by Blondie (3:36)/Rolling + pickups
5. Turnin Me On by Keri Hilson (4:09)/Fast jump mix @1
6. Your Love by The Outfield (3:36)/Run @1, Climb HP3
7. Ooops!...I Did It Again (3:31)/Climb HP3 +pickups
8. Angel by Aerosmith (5:07)/isolation intervals, climb
9. Oops (Oh My) by Tweet & Missy Elliott (3:58)/alt fast and slow jump mix
10. My Bloody Valentine by Good Charlotte (3:55)/stamina test, max v maxr
11. #1 Crush by Garbage (4:45)/iso, mod jumps
12. I Touch Myself (3:45)/jump mix + pickups
13. Head Over Feet by Alanis Morissette (4:24)/iso, high R pickups
14. Take Me Home Tonight by Eddie Money (3:31)/Sprints w R
15. Can't Help Falling In Love by UB40 (3:27)/CD

SP #64: Lovey Dovey Movies 2/13/10 48.9 min
1. Pretty Woman by Roy Orbison, Pretty Woman (2:58)/WU
2. Love Fool by The Cardigans, Romeo + Juliet (3:14)/Warm up Jumps
3. Tenderness by General Public, Clueless, Werid Science (3:38)/Run @1
4. Love Stinks by Adam Sandler, The Wedding Singer (1:26)/iso, heavy
5. I Want You To Want Me by Letters to Cleo, 10 Things I Hate About You (3:26)/30 sec int jump mix
6. Lady Marmalade by Christina Aguilera, et al, Moulin Rouge (4:25)/Rolling
7. In Your Eyes by Peter Gabriel, Say Anything (5:27)/Climb N Cadence
8. Walking On Sunshine by Katrina & The Waves, High Fidelity (4:01)/Fast cadence seated and standing @FR-1
9. Mrs. Robinson by Simon & Garfunkel, The Graduate (4:03)/HP3 cadence @2
10. Summer nights, Grease (3:37)/Rolling + pickups
11. All I Want Is You by U2, Reality Bites (6:30)/Descend N Cadence
12. I'm A Believer by Smash Mouth, Shrek (3:03)/climb, run, sprint
13. Seasons of Love, Rent (3:03)/CD

January Spin Profiles (#52-58)

NB: Dialed back the intensity of the profiles for the beginning of the semester. There were alot of new spinners/people who hadn't worked out over the break. How did I make it less intense? More breaks. Less fast jumps. Pickups instead of sprints.

Rememer that a set means we wait until the end of the set (usually after the last song has ended) to sit back and take a water break. From the beginning it's important to get into good conditioning habbits and not waste time in the workout. The first profiles have three song sets. By the end of the month, we are on four song sets. We will continue this endurance training/progression in February. **We will have a mid-semester training peak/test at the end of February (READ: RACE DAY).

New drills:
1. The Slow Sit. Similar to our modified jumps (moving hovers), but we slowly sit down in the saddle from position 3 then slowly rise. This is supposed to be another method of isolating your glutes. It should feel similar to a squat. I learned about this in and RPM class by Les Mills.

2. Max V Max R. I LOVE LOVE LOVE THIS. Yes, my new favorite creation! By the end of the profile, it gets harder and harder to communicate...so this month I naturally started shortening words like Resistance to just "R". Well, for us Geeks out there, talking about R naturally gets us thinking about I and v...v in this case referring to velocity. I also wanted to give spinners a bit more freedom in choosing their ending levels. And thus Max V Max R was born. What does this mean? When I shout this out in, for example, the last song, this means that we are slowly going to build up both speed and resistance until we are at our max for both. This level is different for everyone. I usually do it during a song that builds up tempo for a minute or two, breaks, then build up again to the finish. Therefore, we usually will have two-three sets of max v max r with breaks in between. These are meant to drive you to your MAX. Exhaust yourself.

Spin Profile #52: Best of 2000's I (57.2 min) 1/8/10
5 sets, 3 songs per set
1. Hot In Herre by Nelly (3:48)/WU
2. Switch by Will Smith (3:19)/Run mix @1
3. Milkshake by Kelis (3:03)/Slow sit @2

4. When I Grow Up by The Pussycat Dolls (4:06)/Chorus pickups @2; HP3
5. Rehab by Amy Winehouse (3:41)/Jumps @1
6. Disturbia by Rihanna (3:59)/Alternating seated-standing cadence @2

7. Hot N Cold by Katie Perry (3:40)/Verse: HP3 @2 Chorus: seated pickups @FR
8. Stronger by Kanye West (5:12)/Climb and Cadence @FR-2
9. Yeah! by Usher (4:10)/ Slow sit + cadence @2-3

10. Since U Been Gone by Kelly Clarkson (3:09)/Verse: Run @1; Chorus: Seated sprint @FR-1
11. It wasn't me by Shaggy (3:48)/Mod Jumps @3
12. Single Ladies by Beyonce (3:13)/Verse: seated cadence @1; chorus: Run

13. Chasing Cars Remix by Power Music Workout (4:45)/Climb N Cadence @1-3
14. Girlfriend by Avril Lavigne (3:37)/Verse Run @1, Chorus Sprints Standing then seated @1==>FR
15. Angel by Shaggy (3:55)/CD

SP #53: Can't Get Enough! (50.7 min) 1/6/10 ***One of my favorites
1. Ice Cream Mash by Mad Mix Mustang (3:24)/WU ***LOVE this song!
2. Give It Up To Me by Shakira (3:04)/FR pickups. Just a lil speed.
3. Body Snatchers by Radiohead (4:02)/30 sec intervals: Sit-Run-Out; Cadence @1.5

4. Can't Get Enough of Your Love Babe by Barry White (3:50)/Climb N Cadence @FR==>2
5. Good Time by Brazilian Girls (3:49)/Alternating Fast (@1) and Slow (@2) Jumps
6. If You Kiss Jesus Mashup by Robin Skouteris (4:31)/Cadence @3-3.5; HP3

7. Slow Burning Crimes by East Hundred (4:09)/Mod Jumps @3
8. One Of Us by Joan Osborne (5:21)/Climb N Cadence FR-3
9. If We Ever Meet Again by Timbaland (4:53)/30 sec run; 30 sec out to HP3 @1-2\

10. Take You Hands Off My Girl by Good Charlotte (4:09)/Chorus Pickups HP3 @3
11. More Than A Feeling Remix by Rockout (5:43)/Gradual to Max V; Max R
12. Mmm Mmm Mmm Mmm by Crash Test Dummies (3:55)/CD

SP #54: Best of 2000's Part II (50.7 min) 1/11/10
1. All Because Of You by U2 (3:39)/WU
2. Beep by The Pussycat Dolls (3:49)/WU Mix @1
3. Crazy by Gnarls Barkley (2:58)/Standing Climb + Mod Jumps @2-3

4. Get Me Bodied by Beyonce (3:26)/HP3 Cadence @1
5. Let Me Go by 3 Doors Down (3:53)/Climb = pickups FR==>3
6. Don't Let Me Get Me by P!nk (3:31)/Start @3, chorus: sit, turn down and pickup @2

7. I Believe In A Thing Called Love by The Darkness (3:37)/Verse: jumps @1; Chorus pickups HP3
8. 4 Minutes by Madonna ft JT (4:05)/Mod Jumps @ 3 + chorus pickups @2
9. Feel Good by Gorillaz (3:41)/Jump Mix @1
10. Poker Face by Lady Gaga (3:59)/Cadence @2 + climb + pickups

11. Ms. Jackson by Outkast (4:35)/Isolation Intervals @3
12. Big Girls Don't Cry Remix by Nick Skitz (5:43)/Sprints
13. Far Away by Nickelback (3:57)/CD

SP #55: Hotel Groove In Black (48.6 min) 1/13/10
1. Groove Is In The Girls Mashup by Dunproofin' (3:36)/WU
2. Ride by G. Love (3:44)/Speed Bumps
3. Material Girl by Madonna (3:53)/Jump Mix @1 plus pickups

4. Hotel by Cassidy (4:07)/Jumps @1; FAST
5. 3 AM by Matchbox 20 (3:45)/Climb + pickups
6. Pretty Girls by Wale (3:16)/Speed Bumps

7. Stacy's Mom by Fountains of Wayne (3:18)/Cadence @2; Chorus surges HP3
8. Roses by Outkast (6:10)/Jump Mix @1
9. In Your Eyes by Peter Gabriel (5:27)/Stamina Test, Cadence FR ==>2

10. Back In Black by Simon Wright/Sprints with Resistance
11. Shooting Star by David Rush ft LMFAO (3:43)/Sprints w/R
12. La belle et le bad boy by MC Solaar (3:12)/CD

SP #56: The Real Deal (47.9 min) 1/16/10
1. Good Girls Burn Miami Mashup by Titus Jones (3:32)/WU
2. Don't Call Me Daughter by Pearl Jam (3:55)/Climb
3. Je T'Emmene Au Vent by Louse Attaque (3:13)/FR==>1 stamina test!
4. The Adventure by Angels and Airwaves (5:13)/Climb
5. Gone Til November by Wyclef Jean (3:27)/Mod jumps + isolation intervals @3

6. A Circus Of Heartbreakin' Divas Mashup by Titus Jones (2:56)/Cadence @ FR-1
7. Shades of Grey by Billy Joel (4:11)/Jump Mix @1-2
8. Fair by Remy Zero (3:56)/Isolation Intervals @3

9. London Bridge by Fergie (3:28)/Cadence @1-2 alternating seated and standing
10. Call Me Uprising Mashup by CjR (3:29)/Standing Climb @2-3
11. Sunday Bloody Sunday by U2 (4:39)/Max V Max R
12. Superwoman by Alicia Keys (4:01)/CD

SP #57: Ridiculous (47.6 min) 1/20/10
1. Krazy Day N Nite Mashup by A Plus D (2:40)/WU
2. Happy by The Rolling Stones (3:04)/Run @1
3. 1973 by James Blunt (4:40)/Jump Mix @2
4. Secret by Madonna (3:50)/Mod Jumps @3

5. Girls FM by Happy Birthday (3:00)/Active Recovery, Run @1
6. White And Nerdy by Weird Al (2:49)/Jump Mix @2 + HP3 cadence
7. Jet by Paul McCartney (4:09)/HP3 @2.5 ==> long pickups, shorter breaks on slow bits
8. Lollipop by Lil Wayne (4:59)/Mod Jumps @3

9. Mary Jane's Last Dance by Tom Petty (4:29)/Active Recovery, Climb N Cadence FR-->2
10. Mother Lover by Justin Timberlake (2:47)/HP3 @2-->3/isolation
11. Megamix by Jock Jams (3:13)/
0-1:30 Max V Max R
1:30-2:27 @Max R, slow it down + rise out to HP3
Sit and turn down to FR when hear "Hey, hey you, get out of our way..."
2:27-3:13 Max V Max R
(10 sec left when hear "Let's get ready to rumble...B E Agressive")
12. This Too Shall Pass (Passion Pit Remix) by Ok Go (4:26)/
0-2:00 Max V Max R
2-2:37 Base Pace
2:37-3:12 Build Up
3:12-end Max V Max R
13. I Hate Everyone by Get Set Go (3:33)/CD

SP #58: I'm Serious As Cancer When I Say Rhythm Is A Dancer. (47.5 min) 1/25/10
1. Dude (Looks Like A Lady) by Aerosmith (4:24)/WU
2. Pump Up The Jam by Technotronic (5:24)/Easy Sprints @FR
3. Meet Me On The Equinox by Death Cab For Cutie (3:44)/Stamina Test: cadence FR-->2
4. The New Workout Plan by Kanye West (5:27)/Speed Bumps

5. Train In Vain by The Clash (3:10)/Jumps @1
6. Clothes Off! by Gym Class Heroes (3:55)/Cadence @2 with pickups
7. Rhythm Is A Dancer by Snap! (4:42)
8. All The Things She Said by T.A.T.U. (3:34)/Sprints w/R @2

9. Sometime Around Midnight by Airborne Toxic Event (5:04)/Climb N Cadence
10. Shout! by The Isley Brothers (4:28)/Sprints @Half Turn Up from FR
0-47 Sprint, Song Breaks at "I still remember"--just for a second though
48-1:15, Sprint
1:15-1:45 "I want you to know", slower part, R @2, HP 3/option: isolations
1:45-2:11, Sprint! Sit, Half up from FR/stops at "Now wait a minute"
2:11-2:42, slower part, R @2, HP 3; option: isolation
2:43-2:55: Quick Sprint "You been so good to me"
2:55-3:25: Cadence/Base Pace/"A little bit softer now.."
3:35-4:28: Sprint to finish (one minute!)! "A little bit louder now!"

December Spin Profiles (#48-51)

It's the end of the semester (ok it was--over a month ago now)! Time to get intense and see how far we've come. Read: these profiles are crazy hard. Stress burners! Why are they so hard? Very little rest; lots of fast-paced jumps that require you to use your core strength; lots of sprints with resistance. Max R, Max V!

Spin Profile #48: 90's Memories (Parte Dos) (51.2 min)
Like part 1, I brought up a memory with each song. For instance, when "Fly" comes on, I always think back to sophomore year of high school at the Topsfield Fair and going on the upside-down-ride with Alex Rich (this track was playing on the loud speaker as we were waiting in line). Very soon after that fright, we started going out. This song always reminds me of those magical moments during that Fall. "Say It Ain't Say So" also brings up great memories as I've covered it in three separate bands (as well as "Laid"). Also, Joan Osborne had a well-known, one-hit-wonder song, "One of Us", but I always preferred her song, "St. Teresa" because of the cool visuals in her music video (goldfish coming out of the toilet). And, who hasn't done the Macarena (yes I did it on the bike)? Lastly, I belted out a good deal of the lyrics to "Gangsta's Paradise" and thought of Michelle Pfeifer. This profile was pretty popular and thus used it in several classes.

1. Wannabe by the Spice Girls (2:53)/WU
2. Fly by Sugar Ray (4:53)/WU mix, seated to standing HP2 to HP3 @1
3. Push by Matchbox 20 (3:58)/Standing cadence with chorus surges plus climb @1-2.5
4. St. Teresa by Joan Osborne (5:22)/Verse: seated cadence; Chorus: standing pickup
5. Say It Ain't So by Weezer (4:21)/Climb with chorus pickups @1-3
6. We Trying to Stay Alive by Wyclef Jean (3:12)
7. Come To My Window by Melissa Etheridge (3:56)/Climb with chorus pickups @2-3
8. Ironic by Alanis Morissette (3:49)/Chorus sprints @2
9. Zombie by The Cranberries (5:06)/Isolation Intervals @ 3
10. Macarena by Los del Rio (4:12)/stamina test, cadence @1-2 Do the dance!
11. Laid by James (2:37)/Fast Jumps @1.5
12. Gangsta's Paradise by Coolio (4:01)/Climb and cadence! As fast and as heavy as you can.
13. Stay (I Missed You) by Lisa Loeb (3:04)/CD

#49: Fight For Your Woman, Baby (53.9 min)
1. The Rhythm of the Night by Corona (4:24)/WU
2. Here Comes My Baby by Cat Stevens (2:54)/Run @1
3. Say My Name by Destiny's Child (4:31)/Fast Jumps @ 1
4. It Wasn't Me by Shaggy (3:48)/Jump Mix @2
5. I Can See Clearly Now by Jimmy Cliff (3:16)/Mod Jumps @2-2.5
6. If Looks Could Kill by Camera Obscura (3:30)/Run @1 with pickups
7. (You Gotta) Fight For Your Right by Beastie Boys (3:29)/Chorus sprints with resistance @2
8. American Girl by Tom Petty (3:32)/Stamina Test, Cadence @FR-2
9. Mercy by Duffy (3:40)/Alternating Fast Jumps @1.5 and Slower Mod Jumps @2.5
10. Man! I Feel Like A Woman! by Shania Twain (3:54)/Cadence standing HP3 @2.5-3 with pickups
11. Loser by Beck (3:55)/Climb Mix 2-Max
12. Can't Stop The Rock (4:35)/Sprint intervals, @FR-1
13. Scream by Michael & Janet Jackson (4:38)/Sprints w/resistance, switching seated + standing HP3 @2-1
14. I'll Make Love To You by Boyz II Men (3:56)/CD

#50: Lapdances, Tigers, Sex, & Love In Da Club (50.3 min)
Two sets of six songs. Only one "break"!
1. Survivor by Destiny's Child (4:00)/WU
2. Walk Like An Egyptian by The Bangles (3:23)/ Speed Bumps: Cadence. 20 secs "up" + 20 secs "down".
3. In Da Club by 50 Cent (3:13)/Fast Jump Mix @1
4. Bruised by The Bens (4:40)/Seated climb with standing pickups @FR-2.5
5. Heartbreaker by MSTRKRFT (3:13)/Jumps @2-2.5
6. Sex On Fire by Kings of Leon (3:23)/Standing HP3 with pickups @2.5
7. Faint Toxic Mashup, Linkin Park v. Britney (2:29)/cadence @2

8. Alive With The Glory Of Love by Say Anything (4:15)/30sec break; alternate run + HP3 @1
9. Lapdance by N.E.R.D. (3:30)/HP3 @2, mod jumps with holds
10. Crazy In Love by Beyonce (3:56)/Cadence HP3 @2.5-3, alternate fast and slow
11. Eye Of The Tiger by Survivor (4:09)/Climb n Cadence @2.5-max
12. How Far We've Come by Matchbox 20 (3:30)/Verse: Run @1, Chorus HP3 pickup
13. Footloose by Kenny Loggins (3:46)/Verse: HP3 cadence @1, Chorus seated sprint @1-FR
14. We Are The Champions by Queen (3:01)/CD

#51: The Final Countdown (52.7 min)
Last profile of the semester! Watch out!
Profile: 3 sets of four songs (plus CD).
First Song: lowest R; Second Song: Medium R; Third Song: Highest R; Forth Song: increasing R
1. Hey Ya! by Outkast (3:55)/WU
2. Tessie by Dropkick Murphys (4:16)/Jump Mix @1
3. Secret Crowds by Angels & Airways (5:03)/Standing Climb @1-3
4. Wonder Woman by Super Heroes Invasion (1:38)/Sprint

5. Golden Years by David Bowie (4:01)/short FR cadence, jumps @1
6. We're Not Gonna Take It by Twisted Sister (3:40)/Run @1.5
7. Evacuate The Dancefloor by Cascada (3:30)/Mod Jumps @3
8. Livin' On A Prayer by Bon Jovi (4:09)/Sprints w/resistance @2

9. YMCA by Village People (4:44)/active recovery, shorter; jumps @1 (dance optional ;) )
10. Morning After Dark by Timbaland (3:53)/light surges out to HP3 @2
11. The Final Countdown by Europe (5:10)/Top of the hill! @2-max
12. My Life Would Suck Without You by Kelly Clarkson (3:32)/Aww, corny finish! Sprints with decreasing resistance. First chorus: standing HP3 sprint @2, second: HP2 standing sprint @1; finish seated @1-FR
13. We Will Rock You by Queen (2:02)/CD
14. Lean On Me by Club Nouveau (4:01)/CD

Happy [belated] Holidays!

November Spin Profiles (42-47)

Spin Profile #42: Requests
I continue to use the email list to get song suggestions from my Spinners--even better, they sometimes send me the mp3 file. Emailing specific people and saying, "I'm playing your song tonight!" is a great tool for getting people to show up and be excited. Several Regulars have said that they've worked much harder (without even realizing it) because they got so pumped up when their song came on.

1. No More Gas by Earworm (5:02)/WU
2. Dancing In The Dark by Bruce Springsteen (4:00)/Jump Mix @1
3. The Way You Move by Outkast (3:54)/Speed Bumps; 20sec on/off
4. Here It Goes Again by Ok Go (3:00)/Chorus surges up & out to HP3
5. Paper Planes REMIX by M.I.A. (3:27)/Heavy Jumps and Mod Jumps @2.5-3
6. In The Shadows by The Rasmus (4:06)/Chorus Surges @1
7. Get Over It by Ok Go (3:17)/Start heavy + slow, pick up with music
8. Hip Hop Saved My Life by Lupe Fiasco (4:03)/Jump mix @2.5, alternating slow/fast pace
9. Time Is Running Out by Muse (3:58)/Rolling Hills
10. Rock In Black Mashup by Go Home Productions (3:58)/Isolation intervals @3+
11. One More Bright Side Mashup by DJ MikeA (3:57)/Cadence ==> Sprint; start @1, end @FR
12. Maps by Yeah Yeah Yeahs (3:40)/CD

SP #43: Barbie's So Bloody High (44.3 min)
1. Groove Is In The Heart by Deee-lite (3:52)/WU
2. Every Bleeding Breath Mashup by Divide & Kreate (3:53)/Climb Mix, Inc ever 30
3. A Girl Like You by Edwyn Collins (4:00)/Jump Mix @1.5-2
4. She's So High by Tal Bachman (3:45)/Seated verse cadence @1, standing chorus pickup @2
5. I Got A Man by Positive K (3:48)/Fast Jumps @1
6. Take On Me by A-Ha (3:49)/Run + chorus pickups @1.5
7. Inside Out by Eve 6 (3:39)/Sprint mix with resistance @2
8. Vogue by Madonna (5:19)/Stamina test; FR @1+, pick a pace, stay with it
9. Down with all the sober freaks Mashup by Mashup-Germany (4:10)/Mod jumps @3+
10. Barbie Girl by Aqua (3:18)/1st chorus, standing sprint, all others, seated chorus sprints
11. What's Up? by 4 Non Blondes (4:55)

SP #44: Back From JTree (47.3 min)
1. My Hero by Foo Fighters (4:20)/WU
2. Bad Romance by Lady Gaga (4:55)/Standing HP3-HP2 mix; @1, add in a few easy surges
3. L.E.S. Artistes by Santigold (3:25)/Jump Mix @2
4. Escape by Enrique Iglesias (3:28)/Verse Standing HP3 @2; Chorus seated pickup @FR-1
5. Lithium by Nirvana (4:15)/Climb standing HP3; 1-3+; Option add in seated pickups chorus
6. No Sleep Tonight by The Faders (2:59); Chorus Run @1.5; Verse Standing HP3 @1.5-2
7. Sea Lion Woman by Feist (3:40)/Cadence @1
8. Whatever You Like by Anya Marina (3:49)/Isolation Intervals @>3
9. Run This Town by Jay-Z (4:35)/Alternate fast/slow pace jump mix @1.5-2.5
10. I Can Transform Ya by Chris Brown (3:49)/Heavy Cadence @2+
11. Ain't Nothing Wrong With That by Robert Randolf (3:30)/Run with Pickups @1
12. Already Gone by Kelly Clarkson (4:42)

SP #45: Reused Sprints (48 min)
Every other song = progressively longer sprint (ALL OUT). In between rolling revocery hills. As sprint gets longer, hill portion gets easier.
1. Ain't Nothing Wrong With That by Robert Randolf (3:30)/WU
2. Buffy The Vampire Slayer (1:02)/90% max speed--still warming up, not all out!
3. Ching-a-ling by Missy Elliott (3:39)/Standing HP3 @2==>3
4. It's My Life/Confessions by Glee Cast (1:51)
5. Down With All The Sober Freaks by Mashup-Germany (4:10)/HP3 @3, Mod Jumps
6. Halo/Walking On Sunshine by Glee Cast (2:05)/All out, 1 min FR, 30sec @1 seated, 30 sec @1 Standing HP3
7. Paper Planes Remix by M.I.A. (3:27)/Standing HP3 @2
8. Bleed It Out by Linkin Park (2:45)/1:45 seated sprint FR, 60sec standing sprint @1
9. Take My Hand by Dido/First half easy recovery, beat picks up, standing HP3 @2
10. Take My Hand by Simple Plan (3:51)/All out FR sprint
11. Whatever You Like by Anya Marina (3:49)/Easy Cadence Standing HP3 @2-3
12. It's The End of The World As We Know It by R.E.M. (4:07)/All out, short water break when beat cuts out, then continute sprint pace (ALL THE WAY THRU TO NEXT, LAST song)
13. One More Bright Side by DJ MikeA (3:57)/All out, finish strong
14. Maybe by Ingrid Michaelson (3:14)/CD

SP #46: D N G (47.5 min)
1. Did It Again by Shakira (3:23)/WU
2. Paint It, Black by The Rolling Stones (3:22)/1min cadence intervals seated, standing @1
3. All Falls Down by Kanye West (3:44)/Jumps @1, alternate fast/slow pace
4. Daylight by Matt and Kim (4:35)/Climb, Standing HP3,1==>3 adding isolation drills @3
5. If by Janet Jackson (4:31)/Seated, standing chorus sprints @2
6. Country Basket Mashup (2:50)/Seated Cadence @1
7. Try Sleeping With A Broken Heart by Alicia Keys (4:09)/Mod Jumps @3
8. Morning After Dark by Timbaland (3:53)/Standing chorus surges @1, verse cadence @2
9. Make It Hot by Missy Elliot (4:27)/Isolation Intervals @3+
10. Hard by Rihanna (4:11)/Standing HP3 Verse, Standing HP2 chorus pickups @1.5
11. All Over You by Live (3:58)/Start @3, Standing HP3, half turn down after each chorus
chorus= sprint, end on FR all out
12. Dance With You by Live (4:36)

SP #47 Beware My Louboutins (51.9 min)
1. Beware of the Boys by Panjabi MC (4:00)/WU
2. My Band by D12 (4:59)/Jump Mix @1
3. I Feel The Earth Move/Standing HP3 @ 1 with chorus pickups
4. Louboutins by Jennifer Lopez (3:39)/Mod Jumps @3
5. Deja Vu by Beyonce (4:00)/Seated cadence @1==>2
6. Guantanamera by Wyclef (4:40)/Climb w modified jumps @2==>3
7. U + Ur Hand by P!nk (3:34)/Seated verse cadence @1; standing chorus sprint @1-1.5
8. Telephone by Lady Gaga (3:34)/Seated cadence @FR-1; active recovery
9. Smooth by Santana (4:56)/Jumps @1; chorus, sit and ride out
10. That's not my name by The Ting Tings (5:11)/Standing HP3 verse cadence @2; Run chorus @2==>3
11. I'm Shipping Up to Boston by Dropkick Murpheys (2:34)/Seated cadence @1==>2
12. Shots by LMFAO (3:42)/Sprints with Resistance @2==>1 or FR
13. High and Dry by Radiohead (4:17)/CD

RACE DAY Musings

Forgot to mention in my last post how RACE DAY actually turned out. My cryptic email messages and in-class announcements did their job: Spinners got really excited about the day. There was a buzz around Pottruck Gym which reached new participants and my rather surprised boss. One of my Regulars even said that she'd been talking about it to her parents and was bursting with anticipation all week long. Said Regular and two others also decided to make 'costumes' for the occasion. I was completely tickled to see their "NINA IS MY HERO" jerseys. I myself bought a racing outfit (NB: I bought a triathlon outfit that would help motivate me to sign up for my first triathlon in August...I mean, if I have the duds, I HAVE to sign up, right?). My race attire matched my neon green sweatband, which I wore 80's style across my forehead. In block letters, you could easily see my "TEAM" and "MIND/BODY" catch phrases. Did I mention that I stayed up until 2AM the night before making those bands? Crafts take so much longer than you think... It was just as well the bands took me so long, I was so excited I couldn't sleep.

The hours leading up to class passed in a whirl wind. Greg had agreed to meet me an hour before class to help me set up the bikes, etc...however, the day before he had a huge exam and slept through his alarm. He did make it in time for the event, but this left me alone to move all the bikes into a square, hang streamers, and set up the cards and photos. Fortunately Cecilia and others arrived 35 minutes early to claim their spots and I was able to delegate the duties. By T-30 minutes, there was already a bulging line out the door. It was up to me to take charge, make sure people stayed outside and then pass out the right bands to the right people.

Slight difficulties arose because this wasn't a separate, official event. It was first come, first serve; so a complete Newbie could have show up and come into this situation. For my Regulars, I had specific bands that I wanted to give them. For instance, I wanted Dorsey to have the "SexyBack" band because we had worked on posture technique together. To Linds, the "Endure" band because a) she's made so much improvement since she started last year and b) she said it was her favorite of my catch phrases. Cecilia: "Breathe" because she's really into yoga...Hope: "Faith", obviously you can't have Faith (the second song) without Hope (made connection and joke during the track). Anyways, the list goes on. I had made up a list of all the people that I knew, and hoped, would come to class and what power words I associated with them. The tricky part was that I didn't know for certain who was coming. And I was hoping that no one new showed up that day and took the spot of a Regular.

I, myself, felt the same feelings and anticipatory-nerves that I'd feel before any race (and I was a little nervous about whether people would show up)--which is exactly what I was going for! The Race went off without a hitch and I made my usual corny jokes. For instance, during "Sex Bomb," which was popular during my first semester in France, I told the story of how this French guy commented, "Nina, normally you are like ice, but tonight you are on fire!" I then followed with a "Fire it up, Team!" Also, I had a real blast beating on the cowbell during "Phantom of The Opera" to signify pace changes.

*The feedback to me personally and to my boss, Katie, was so positive that Katie has agreed to make TWO OFFICIAL RACE DAYS this next semester! Now we can have a sign up sheet and a separate time just for this event! I have so many ideas already on how to make it better and run more smoothly.

In any case, the goal of this class was two-fold. A) To test how your training is going & B) To keep people excited about working out. Definitely accomplished both of those tasks. Success!

Thank-you, thank-you, thank-you to all the Regulars who make planning spin classes such a delight!

RACE DAY (Spin Profile #41)

Over the course of the last semester, I pondered what makes a good spin class. And more importantly, what makes my spin class awesome?

1. Music. Connecting me and the participants to the music.

2. Well thought-out and organized profile that fits with the music.

3. Challenging. My classes are hard. I push us to only take breaks at the end of a set.

4. Sense of team. We're in this together. For me, it's not just about showing up to class, playing the profile, and then leaving. I care about the Team and if we all meet our goals (and whether or not we all make it through and feel good about ourselves afterwards).

5. Innovation leads to motivation. I keep myself and the team excited about coming to class with new ideas: new music, themes, race day, spin list serve

6. Belief in my Team. I believe that everyone can do more than they think. Sometimes we all need just one person to believe in us and push us to that next level.

Notice how I mention 'Team' several times. Last January, I was taught in my Body Pump training to think of myself more as a coach than an instructor; to think of my class as my Team. The number one aspect of college that I miss the most is my Track Team: people with whom I share common goals and who support me to achieve those goals. In following this train of thought, I realized that perhaps the students who come to my class are looking for those same things. A sense of belonging to a team that will help them feel good and challenge to the next level.

This is when I thought about doing a Race Day. As a runner, I've had many opportunities to experience the adrenaline rush and re-motivating euphoria of a race. This is what we need our spin team to experience as well! You may wonder, "Nina, you're on an indoor-stationary bike, how can you have a race?" With a little planning, creativity, competition, and just the right spin profile, you can simulate the feeling of showing up to that starting line, racing through an 'out and back' race course, and challenging yourself to your edge.

What does that mean for the indoor cyclist? Racing means (at least to me), picking a pace that is not comfortable and holding it (more or less steady). On our bikes, there is neither a heart monitor nor a pedometer...so the only way to gauge effort level is by manually checking your HR and the less-scientific approach of "How do I feel." Either way, the goal is to keep your heart rate above 80% for most of the ride (just a slight break in the middle on the "turn around").

To hype the event and add on mystery, I organized a spinning list serve with the regulars (this actually has turned out to be a great tool to connect with regulars and get song suggestions). I made sure that people knew this was coming and to mark their calendars, but I didn't really say what it meant. Unbeknownst to my spinners, I started preparing them for Race Day two months in advance with Endurance and Strength Profiles and also by slowly decreasing the number of breaks allowed. For example, we started out the semester doing sets of two songs--can take a water break at this point. Then it became after three, then four and so on. We slowly increased our overall endurance so by the time Race Day came around, we had the endurance to last through 6 (regular length) songs without a break.

It took me three weeks to narrow down the profile. I at first thought of doing only longer-than-seven-minute songs to encourage the endurance aspect...but there are not many songs that everyone can stand for seven minutes. And many of them start out with slow, guitar anthems...

I decided on five songs to take us out, one middle song to transition us for the turnaround, and then four songs (more intense pace) to take us back.

Instead of a usual profile filled with different drills, I kept it simple. It's a race after all, we want it simple and you wouldn't be doing drills or intervals in a race. So, I had two commands: Rolling and Flats. Rolling means we turn the resistance up to a 2 (aka your challenge resistance) and go out to standing-position 3. Flats means we sit down, turn the resistance down, and get on the FR cadence. That "rolling" was meant as a sprint up a hill. In terms of how fast you should be going, mostly the cadence/tempo of the song is a good indicator. For instance, Take My Hand by Simple Plan is FAST and it's near the end, so just keep up with the song.

But remember, this is a race. Every moment should be at your edge. There are only three speeds today: FAST, FASTER, and FASTEST!

Additional Surprises:

1. Set the bikes up in a square. Everyone had a partner/competitor across from them

2. Decorated with Penn-colored streamers

3. Made sweatbands for each participant. Each had one of my favorite motivational words on it (Endure, Fire It Up, SexyBack...)

4. Each bike had card on it with one of the words from the sweatband with an inspirational quote on it or technique. Participants were given sweatband upon entering and had to find their matching bike

5. Each bike also had a post card of (what I thought) was a good visualization (mountains, beach, sunsets...)

6. I brought out my cowbell (what race isn't complete without one) and used it in the second half to signify bursts of speed (Fast, Faster, Fastest)

The List:
1. I'll Be There For You by The Rembrandts (3:08)

2. Faith by George Michael (3:13)

3. Sex Bomb by Tom Jones (6:05)

4. I'd Do Anything For Love by Meatloaf (7:41)

5. Like A Prayer by Madonna (5:41)/treat this song like it's the last one. FASTEST! Break is coming in next song.

6. Take My Hand by Dido (6:43)/take the first minute to get control of breath and form...as the song picks up, so do you with some easy rolling.

7. Phantom of the Opera by Harajuku (6:21)/Back to our max intensity! (brought the cowbell out for this...bursts of all out sprints)

8. Hey Girl by O.A.R. (8:14)

9. Take My Hand by Simple Plan (3:51)/Coach ppl to go all out for the last two songs by moving at cadence or faster. This is RACE DAY! ENDURANCE AND STAMINA CHALLENGE TO THE MAX!

10. Halo/Walking On Sunshine by Glee Cast (2:05)

11. Symphony No. 9 Choral: IV. Ode To Joy by London Symphony Orchestra (3:19)