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