Monthly Archives: September 2011

Spinning #110: Anaerobic Threshold and Interval Work

….and I’m back.  Man, did I miss teaching my 10am Spinning class last week.  Yeah, it was worth it since I was in NYC, but I still missed it.  I had the opportunity to substitute the 9am class, so I was totally warmed up and really ready to ride by the time 10am came around. 

Spinning #110 :: Interval Energy Zone :: 15 songs, 60 minutes :: iTunes Link

Stay (Almighty Boys Club Mix)—Déjà vu Feat. Tasmin (6:22)  Seated flat warm up progressively raising heart rate to 65% max.

Catch up to my Step (5:57)  (unknown album/source)  Continue to warm up, focusing on raising heart rate up to 75% over the song.  Move through seated flat, standing flat, easy standing climb to prepare legs for more work.

Loop 1:

All At Once—The Airborne Toxic Event (5:16)  Heart rate between 75-80% MHR.  1 minute seated flat alternating with 1 minute standing flat

Be Yourself—Audioslave (4:39)  Seated climb using resistance to raise heart rate up to 85% MHR.

The Big Bang—Rock Mafia (2:40)  Jumps on a hill.  If you have the power, raise heart rate up 92% for last  minute. 

Recovery:

Missione A Bombay—Nicola Conte (2:06)  Seated flat, drop heart rate down to 65%

Loop 2:

I’m a Believer (Radio)—Smash Mouth (3:03)  and  Bang Bang (feat. Adam Levine)—K’naan (3:06) Heart rate between 75-80% MHR.  1 minute seated flat alternating with 1 minute standing flat

Joker and the Theif—Wolfmother (4:40)  Seated climb using resistance to raise heart rate up to 85% MHR.  Final 2 minutes = jumps on a hill and even higher heart rates (92% max)

Recovery:

Quiet Dog—Mos Def (2:57)  Seated flat, drop heart rate down to 65%, and prepare for final lap.

Rock & Roll—Eric Hutchinson (3:59)  and  Rock Star—Everclear (3:30)  Heart rate between 75-80% MHR.  1 minute seated flat alternating with 1 minute standing flat

Comes and Goes (In Waves)—Greg Laswell (4:14)  Seated climb using resistance to raise heart rate up to 85% MHR.  Final 2 minutes = jumps on a hill and even higher heart rates (92% max)

Cool down and Stretch: 

The Man Who Can’t Be Moved—The Script (4:01)

Rosyln—Bon Iver & St. Vincent (4:50)

Getting a sense of déjà vu?  Like you’ve ridden this before? Or heard these songs before?  Me too.  Then I realized why…we rode this on a Monday night back in May (I knew that ), but I had forgotten I had actually posted this ride as well.  Opps!   Guess my overly complicated, fool proof method of keeping my rides organized has a weakness or two. 

In my opinion, it was better the second time around…enjoy!

10 Years

10 years ago today I was a bride. 10 years ago I was preparing to start a new life with my best friend & love of my life.    10 years later,  I can’t even imagine my life without him. By the way….do you know how long 10 years is?  It’s so long ago that… 1.Read More >

Falling IINto Action

I had the opportunity this past weekend to attend the Institute for Integrative Nutrition’s fall conference in NYC.  Not only do I love New York City, but I love IIN and all of the 4000 Health Coaches who shared their love and energy with me.  I returned to DC last night feeling inspired and oozingRead More >

Spinning #109

Holey Moley its Sunday night already!  I had a bit of the Sunday-blues earlier, but then I thought back to our Spinning class on Saturday & remembered how awesome it was and my blues floated rolled away!  My fellow riders brought their A-game on Saturday and answered every challenge I threw at them with more energy andRead More >

Remembering

10 years ago today, do you remember where you were and what you were doing?  If you live in the US, of course you do.  Me too.  I’ll spare you my story, as we all have them.  I will say this, on September 11, 2001 I was living near the Pentagon…heard, and felt the plane hit.  ThatRead More >

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