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!"