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