Spinning #96

Good morning!

We had another really great ride on Saturday with a sold-out crowd that blew up the energy.  Spinning #96 is an interval ride on a varied terrain of flats and hills. I did not have any specific goal beyond connecting with music and having fun. My personal goal was not to over-coach (I didn’t even give heart rate training zones or perceived exertion) and to really let the music do the talking.

Spinning #96: 11 songs, 46.3 minutes (iTunes link)

Days Go By—Dirty Vegas (7:08) Warm up and decide personal goals for ride

Dancing On My Own (Rex the Dog Remix Edit)—Robyn (3:24) Finish warming up by alternating between seated and standing flat roads.

We Made It (feat. Linkin Park)—Busta Rhymes (4:00) Seated climb

Hometown Glory (Chewy Chocolate Cookies Remix)—Adele (2:35) Seated flat. Use as a recovery if needed. Find this remix at http://salacioussound.com/

Thinking ‘Bout Somethin’—Hanson (3:45) Alternate between seated and standing flats.

Bright Lights Bigger City—Cee Lo Green (3:38) Flat road, recover if you need it.

Sprawl II (Mountains Beyond Mountains)—Arcade Fire (5:25) Start in a seated climb, gradually adding resistance to stand.

The Ghost Inside—Broken Bells (3:18) Seated flat. Recover as needed.

Rope (Deadmau5 Mix)—Foo Fighters (5:53) Same as the previous climb: start seated, but end standing.

The Heart of Life—John Mayer (3:18) Seated flat cool down

Big Strong Girl—Deb Talan (4:02) Stretch off the bike

Awesome music! Awesome ride!

Enjoy your Monday and I’ll catch up with you later….

SUBSCRIBE to DarcyKnoblich.com to read my blogs first!
Get INSPIRED by the posts on Facebook.
EMPOWER your goals by hiring me as your coach!
Make CHANGE in 140 characters by following me @DarcyKnoblich.

Leave a reply

Smart Snacking Made Easy

Enter your email and I'll send you the ultimate guide to snacking. It's a collection of my favorite fat-loss friendly snacks and recipes. The best part is that it is totally based on what you are craving: crunchy, sweet, salty & creamy!

Inspire. Empower. Change.