I have enjoyed teaching spin. I look forward to hearing different ideas and feedback from everyone.

January 25

Here is what I am noticing most often. CADENCE!! way to fast, way to high. I think that we need to help our students focus on a true flat. both Collette and I have been talking and noticing that quite a few of our members are not riding with enough tension, possibly thinking that faster legs are going to get them a better workout! WRONG! :o)

Here is some feedback that I have been receiving from members: (c = comment left ; a = my take on the comment)

C - "some of the instructors don't take enough time to cool down. I feel like I am getting off the bike and my heart rate is still high"-
A - Please remember to give adequate time to cool down.

C - "sometimes I feel like no matter how hard I pedal, my legs physically can't keep up with the instructor"-
A - We as instructors are models for the class. If we are not riding within the guidelines set forth by SPINNING, then we are at fault if someone is injured as a result of our failure to instruct.

C - "each instructor has a different style of music. But how different? There are times when I can't find a beat to follow."
A - My thoughts, each of us has our own style, just try and choose according to the age ranges that can suit your class. If you have a very wide range, pick and choose a little something for everyone.

C - "Your instructors are all so friendly and seem to love what they do" -
A - YEAH! YEAH! YEAH!

I will try to keep up this portion of the blog (posting member comments) much more often.
a

Endurance ride

http://spinfitness.com/files/0108SPINProfile.pdf
This is the link for the January Spin profile. I used this on Monday and it was a nice ride and I really tried to encourage them to not drop below 60% or above 85% HR.
I like endurance rides...I did take come creative liberties on the ride but overall I tried to just have a nice ride.

Favorite Spin Forum

Fellow spinners...I thought I would just include the link to one of my favorite sites to get ideas for profiles, play lists, and just to get info and insight to spinning classes.
If you register you can participate there as well.
Here is the link http://www.innercycling.com/f/index.php
I know that there are a lot of things people ask after class, and if you hear of any great or concerning questions I would love to hear about them so that we all can be on the same page in classes.
Also, if you have any really tough questions we could all discuss them to find a resolve.
I'm glad that some of you have signed up. If you still want to contribute and you didn't get the invite let me know and I will send it again.
-Collette

Hilly intervals

Today's class was mostly hills with some interval work included...HR was targeted for 60-80% increasing to 90-95% during the peak intervals, making sure that they recover on the 30 sec breaks. Encourage a steady pace and HR control. If having a hard time recovering, make sure to recover before next interval.

Warm up (5 min)
1st hill set
2:00 seated flat
1:00 seated climb
1:00 Standing Climb (Pos.3)
15 sec seated downhill (transition back onto that hill, into the next set)
This next set repeat 4x
30 sec Standing (pos.3) on a hill
30 sec (drop 1 gear) transition to (pos. 2) standing on a hill

After repeats- 1min downhill

Repeat entire 1st hill set 2 times

Flat road 1 minute

Interval sets
30 second pickups on cadence 30/on 30/off (repeat 5 times)
Find flat road 1 minute

Intervals on a hill
Start with standing hill (pos 2) 1 minute

Add one gear, pickup cadence, transition to (pos 3) standing run on a hill (hold 30 sec)
drop 1 gear back to standing (pos 2) on a hill (hold 30 sec)
Repeat set 4 times, increasing resistance with each set

Finish off with a repeat of 1st hill set, with increased pickups on the hills...
Recover-cooldown