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)

Classic Rock Love Songs: Spin Profile #3

Every spin class that I've taught so far has been fun. However, today's class was the best class ever. I started doing a themed class and held a little competition for the Women's Rowing Team. Five points to whomever guessed the theme. One point for the name of the song. One point for the artist. I also gave out points for energy, form, and pace. First place got a Gatorade and Kashi Bar; second place got a Kashi Bar. The ladies were psyched for the challenge. One woman even remembered that I had announced last week that there would be a theme and came into class already excited about it!

Theme #1: Classic Rock Love Songs

Going into class, I wasn't sure if the college ladies would be familiar with this genre. They've enjoyed all my beats so far, so I figured my judgement was sound. Boy was I right! This was the most high energy class. Everyone was singing--even to songs they hadn't heard before! Oh, ok, there were songs that people were so out of breath that they couldn't sing anymore, but the spirit was still there.

Goals:
The main focus of this class is endurance; second goal is stamina. This means lots of cadence work and lots of running; get on that fast pace and hold there regardless of small changes in resistance. I wanted to keep the heart rate up for as long as possible (almost the whole time, I gave two short recoveries). You want to get yourself into that uncomfortable place where you don't think you can hold on that much longer--and I make you go longer than you think you can. Whenever I brought resistance up during a song, I brought it immediately down in the next song, brought the tempo back up, and then adjusted resistance again. The songs that I did have heavy resistance on, I kept the pace and resistance steady for the entire song. Feel the burn and hold it there! Endurance!

1. More Than A Feeling by Boston (4:45)
Warm up; Flat Road (5)
The women had a great reaction to the song. Most people knew it right off the bat and were singing along.

2. Brown-Eyed Girl by Van Morrison (3:00)
Standing Run @ 6
Everyone got a point on this song :) The energy in the room was incredible. EVERYONE was singing and smiling. So great.

3. Make Me Smile by Chicago (4:28)
Cadence on verses; Sprints on chorus (and extra sprint at end to finish; seated) @ 6
NB. We played this song in the marching band in high school (yes I was a band dork, but I think I gain some cool points because a I was/am a drummer...). Shawn Hildonen played this song on drums and had an awesome solo. I took the more swingy Chicago song "Does Anyone Know What Time It Is?" This was actually the first song I ever played in front of people on the full drum set. Good times!!! None of the women had heard this song before, BUT someone did guess that it was Chicago. I was very impressed! By the end of the song, everyone was singing along to the chorus. "Makes me happy!...Makes me Smile!" Great energy.

4. Layla by Derek and the Dominoes (7:03)
~3min of standing run @ 7; 4 minutes standing climb (position 3) @ 8
Don't let your heart rate fall on second half of song. It may have a slower feel, but you have to keep the resistance up and steady pace for 4 minutes. Focus on form; drive through the glutes!

5. Crazy On You by Heart (4:53)
Cadence on verses; sprint on chorus (seated) @ 7 (acoustic intro~gave 30 sec break; flat road; grab water). These are sprints with resistance. Burn, baby, burn!

6. Any Way You Want It by Journey (3:22)
Standing Run @ 7. No breaks! Get people up quick. Again, people had a blast singing and rocking out to the chorus. It was a great way to get people re-energized.

7. D'yer Mak'er by Led Zeppelin (4:22)
[Fast] Jumps. Counts of 4 the whole song!

8. Paradise By The Dashboard Light by Meatloaf (8:29)
This song is a bit complicated with many changes in tempo, but it mostly stays pretty up beat.
Here are my approximate notes on timing (numbers refer to the clocked time):
Start at a level 6.
0-57: Verse 1; Standing Run
57-1:11: "I can see by the dashboard light", music slows, out to position 3, standing climb, half a turn up
1:11-2:30 "Ain't no doubt about it" interlude then verse 2 ; standing run
2:30-3:18 "I can see paradise" tempo slows again, position 3, half a turn up (should be at 7 or 7.5); last 16 sec of this gets faster again; speed up but stay in pos 3
3:18-4:25 "We're gonna go all the way tonight" and radio talk- seated SPRINT, hand pos 2
4:25 "Stop Right There" Ease Off
4:30 "Will you love me forever" standing run
5:30 "Let Me Think On It...will you" man and woman back and forth; seated SPRINT
6:00 Talking; Ease it off, cadence
6:20 "Let Me Sleep On It" Standing Run
6:50 Drums build up + "Love You Til The End Of Time" seated SPRINT
7:30ish "Now I'm Praying For the end of time" back off then standing RUN
Run to the end or 30 sec of running then 30 sec seated sprint. Either way, race it to the finish!

This song is all about keeping the pace up for an entire 8.5 min = pushing your comfort zone. It's more about cadence and less about having heavy resistance. I didn't go higher than a 7.5. Option would be to keep it at a six. Regardless of resistance level, heart rate should be up the entire song. Pace is fast! All about endurance and stamina! They did actually guess Meat Loaf, but not til half way through the song when Ellen Foley's voice came in. The team didn't know the song in the beginning, but after 7 min everyone was singing along (in between huffs that is).

9. Love Stinks by The J Geils Band (3:46)
Standing climb. Level 9. Pos 3. Keep the butt back as far as you can for the entire song. Make sure every one's resistance is up high enough so they're either on the beat or behind it. Drive it through the glutes! Again, resistance up, but this is about getting on a pace and sticking to it = endurance and stamina! You should feel uncomfortable the entire song!

10. I'm A Believer by The Monkees (2:51)
Standing Run. Start @ 7; half way through back off to 6, but pick up the pace. I threw in a couple of seated sprints during the choruses, especially the last one. Race to the finish line! I personally felt sick at the end and my heart was going crazy...this should be the goal. This is it so give it everything you have. More pace! The women loved this song. Everyone singing again--except at the end. I don't think anyone had any breath left :)

11. Somebody To Love by Queen (4:57)
We made it! 2.5 minutes flat road; then take resistance all off; on-bike stretches

12. Lay, Lady, Lay by Bob Dylan (3:17)
Off bike stretches; prizes! Every song was guessed correctly! Wow, very impressive. The points for form, energy, and pace worked very well too. Just about everyone in the class had great form.

I told the Team that in two weeks time we'd have a form contest. Special prizes again! That got cheers all around.

Positive, positive energy!

Block Rockin' Beats: Spin Profile #2

New addition last week to my instructor schedule: spin class for Penn Women's Rowing Team. I'll be meeting with the same group of women every Friday from 2-3. I'm trying to make a plan for the for the next couple of months so we're not just doing random workouts every week. First couple of weeks we'll work on general conditioning. Then move into an endurance & strength period, ending with power development. Last week I started off with Spin Profile #1. This Friday I'll be doing the following profile.

NB: In constructing these workouts, I have been carrousing two sites in particular:

http://spinningmixes.wordpress.com/
http://spinningmusic.wordpress.com/

I like the first site because Atwood has great visualizations and descriptions of each track. I also like the idea of having "themed" spin classes. Next week I'm going to look for songs that have the word 'fire' in them. So far I'm thinking Billy Joel's 'We didn't start the fire' and "Walk through the fire" from that Buffy the musical episode (Once more with feeling). Anyone else have suggestions??

Spin Profile #2 (60 min class):
Goal: Hit 'em hard and early with speed and resistance. Work on endurance and strength.
1. Break Myself by Something Corporate
Warm up. One minute flat road, easy cycling. 1 minute stretching. Notch up resistance to a 6 (enough so you can easily stand up). Ride it out to end.

2. I Can't Help Myself (Sugar Pie, Honey Bunch) by the Four Tops (2:46)
Still warming up. 1.5 min of standing run. Turn up resistance to a 7. Take it out into position 3, standing climb.

3. When I Grow Up by the Pussycat Dolls (4:06)
Turn resistance up to an 8 (another full turn). During verse do standing climb. During chorus sink back into saddle and sprint. 100%. Sprinting with resistance. If want to go easier, turn resistance down to 6 or 7 during sprint sections. "Sprint" here means anything faster than cadence pace. It's not meant to be a "flat road" sprint, so the wheels shouldn't be spinning too fast. Verses are not breaks! Turn back up the resistance and jump out to position 3/standing climb.

4. Jump Around by The House of Pain (3:36)
Resistance to a 7. A bit heavier than last week's jump song. And we're going double time. Fast 8 and 4 counts. 8 count jumps during the verse; 4 count jumps during the chorus.

Here is the start of our mountain (no hills for us!). 6 parts.
5. Teenage Wasteland by Puhdys (3:21)
We're going up quick! Start at 7 (starting heavier than last week) and increase resistance every 30 sec. Increase just enough so you can feel the change. Move from a 7-9. By end of the song, resistance should be so high that you are peddling just behind the beat of the song. Remind people to keep upper body stationary and the peddle strokes smooth through the hi resistance.

6. Lose Control by Missy Eliot ft Ciara (3:15)
Rolling Hills. Last song ended at a 10, bring it down to a 6. Each minute of music is a hill. Increase (then decrease) every 10 sec. Increase/decrease at least one full turn, trying to keep the same cadence.

7. Bust A Move by Young MC (4:22)
Modified jumps (alternating between postion 2 and 3/both standing). 30 sec modified jumps. One minute holding back in position 3. Push hips further back--really isolates the glutes. This should make your butt burn! This is a great core workout. Keep reminding people to push their hips back, lift up the hips, keep the abs tight, really focus on using the glutes to push the peddles. Resistance should be high, around an 8. If your butt is not on fire, turn it up, lean it farther back!

8. The Distance by Cake (3:00)
We're going the distance! Halfway done with the mountain! Steady climb. First 1.5 minutes standing climb; second half sit back in the saddle. Time to dig in. Last song was at an 8, turn it up to a 9. Should be hard to keep up with the beat = resistance up enough so you're on the beat (or slightly behind). For an extra challenge, crank it up to a 10 last 30 seconds of song. Form! Smooth peddle strokes!

9. Block Rockin' Beats by The Chemical Brothers (4:54)
Sprints with resistance. Turn down resistance to a 7 (maybe an 8 if not getting a good burn). 15, 30, 45, 60 second sprints with 15-30 sec recovery based on how people are looking. Ideally time it so last minute is sprint to finish (I usually do the 15, 30, 45 intervals and then leave one longer, 60 second sprint at the end). THIS SHOULD FEEL HEAVY! Time under tension = toning. This time you get a real rest in between sprints. But try to gradually get back to cadence and then a sprint (= anything faster than cadence pace) instead of going really slow then all of a sudden jerking back into a sprint. Remind people to preserve their form during the sprints. Don't ever sacrifice form for speed! Stay in control! For an extra challenge, jack up resistance quarter turn last 60 sec. It's the end, race it in!

11. 'Til I Collapse by Eminem (5 min)
Last hard song and last blast up the mountain (downhill after this). Seated Climb. Highest resistance song. Start at 9, make an increase every minute~enough so you can feel a change. Alternatively: middle two minutes pop out into position 3/standing climb then sit it back again into the saddle. This makes it a bit easier.

10. 15 Step by Radiohead (3:57)
Time to go down the mountain. Take resistance down to 6 (position 3/standing climb). Cadence. Get the blood moving through the legs again. Active recovery. Concentrate on form. Not done yet, no sitting back. 2 minutes standing climbs. 2 minutes eated.

11/12. I Envy The Wind by Lucinda Williams; So Long by Guster
Cool Down. Resistance all the way off. On bike streches. Off bike stretches.