NIAC Spin

Cadence Decades

2008-04-28T12:46:00.000-07:00

Today I did a really fun class based on the decades of music and cadence to match the decade (i.e. 70's-70rpm, 80's-80, 90's-90, 00-100)

Here are the songs i chose. I basically just varied the positions based on the songs and I would add resistance/take it off but make them maintain the cadence. It was a lot of fun and I had a lot of good responses.
This idea came from billpierce from the innercycling forum. Although I chose different songs than he chose.
70's
Pink Floyd-Another brick in the wall
Beatles-Ob-la-di, ob-la-da
Queen-Bicycle race

80's
Bon Jovi-Living on a Prayer
U2-Beautiful day (ok, so I think this is 90's, next time I will choose one of their other songs)
Erasure- oh l'Amour
Quite Riot-Come on feel the noise (I had to really encourage them to add resistance to hold cadence on this one)

90's
Technotronic's -Pump up the jam (we were al laughing to this one)
Nirvana- Smells like teen spirit
Sheryl Crow-Everyday is a winding road

00's
Kelly Clarkston-Because of you
KT Tunsall-black horse and the cherry tree

Cool down
Some Nora Jones tracks

It was a lot of fun and it was great to see all of the students in sync on cadence.
It was a full house and I had a bunch of compliments after class.
I was also thinking you could do some movie tracks and make a class into a movie theme class or something.
Basically just have fun with lots of genera's!

advanced/beginner classes...

2008-03-21T21:30:00.001-07:00

Alright spinners...there has been some email buzz about starting some new classes:
Advanced-i.e 6-8 week session for registered riders who want to actually do some periodization work.
Beginner-i.e. shorter more basic introduction to spinning classes. Could possibly take place prior-to or immediately following an already scheduled class.

So, we need some feedback and some DIALOG (you can use th comments, another post, or even email to respond) on what we as the instructors would like to see happen.

Joe, and I have talked a bit with Amy about this and would LOVE to see something happen.
For starters we could poll our classes this next week to see who is interested...I also frequently see people outside the door checking out the spin schedule but never actually COME INTO the room...surely there are people who would love it, if they weren't afraid to give a try.

What do you think? I'm all up for working out a priodization schedule between some of us instructors so that we could focus on the training zones (i.e. Energy zones: EEZ, SEZ, IEZ, Race day and recovery).

Let's hear what you think...

Snake River Half Marathon

2008-03-02T13:18:00.000-08:00

Lehala, Karrie, and Collette (Post Race)

Kerrie and Lehala
At the finish of their first 1/2 marathon!
Great Job Ladies!

Endurance, Efficiency

2008-02-22T12:50:00.001-08:00

Today's class I did a profile that I think I had read somewhere before.

Warm up-getting HR up on a flat road.

I then advised them that I would let them choose what their positions/cadence/resistance would be for the sets, but what I wanted them to focus on was their output and HR. Notice how hard they are working, with very few transitions.

8min-working at 75% max output(threshold) and HR. Can still breath but legs are working. (Once again they can choose what body positions and resistance. I just stressed to maintain at a steady pace.)
2 min recovery
6 min-80% of max threshold and HR that they can maintain for duration of time.
2 min recovery
4 min-85% of Max threshold and HR that they can maintain for duration.
2 min recovery
2min-90% max threshold and HR they can maintain for duration.
2min recovery
2min-max threshold one last time
recover and cool down.

I used the 6min segment on a hill and had them slow the legs down a bit and on others I would speed things up. Music is key...make it flowing and a good beat to keep them focused.
I love classes like this because they really get more familiar with what their body is doing and what they can maintain over a period of time.
I used a couple of different play lists for the day, I will see if I can remember what I used and post it later.

Great comment...

2008-02-08T12:37:00.001-08:00

Today at the beginning of my class I was chatting with some of peeps and one of them began talking about "hover-pulls". He said that they never "feel right". I explained that if you are doing them you should NEVER let your back side exit the back of the saddle and to try to keep your knee over the axle of the peddle so you are not hyper-extending the knee. I also told him to keep it fluid and work on transitions rather than trying to keep up.

I should note here that I do not do hovers, pulls, floats or a few of the other positions I see in other classes. Not that I'm telling you not to, I just don't see the benefit of the movement. I think that risk of injury outweighs the benefit. And to be honest, as an outdoor cyclist I'm a bit of a purest. I like to keep things streamlined, effective, and as close to outdoor riding as possible.

So, I'm curious...What do you see as the benefit? Is it merely the position change for variety? I would think you could get the same strength building on a steep climb in pos 3 with some serious resistance, or even doing jumps on a hill.

His final comment was funny...he said "just tell the others that the bikes aren't hover crafts"! He has a great sense of humor and I love having him in my class. I just thought it would be a good discussion topic.

2008-01-26T22:38:00.000-08:00

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

January 25

2008-01-25T12:18:00.000-08:00

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

2008-01-10T20:55:00.001-08:00

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

2008-01-09T13:19:00.000-08:00

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

2008-01-04T14:22:00.000-08:00

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

Pyramid

2007-12-14T13:44:00.000-08:00

Today for my spinning class I used a pyramid scheme (just kidding) it went something like this:

5 min warm up (getting HR up to 60-70%)

Begin pyramid
30 sec flat road increased cadence (HR 75-80%)
30 sec seated climb (add 2 gears) (HR 80%, encouraged to maintain HR throughout climb)
30 sec standing (position 2) climb (HR 80%)
30 sec Jumps on a hill (4 up/4 down) (HR 85%) (focused on smooth transitions)
30 sec Standing climb (position 3) (HR 80%)
30 sec downhill (drop resistance increase cadence)
level out hill and begin next segment
45 sec Flat road (let HR recover to 70% but increase cadence if dropping lower)

Repeat previous cycle but with 45 sec intervals.

next 1 minute intervals
next 1:30 minute intervals (this is as tough as it gets)
(I skipped the 1 minute interval on the way back down due to time)
Go down the pyramid 45sec, 30sec
The only recovery I give them is on the seated flat and it is an active recovery...I don't want their HR dropping lower than 60%

At the very end we had a little extra time so I polished off the ride with a 3/ 30 sec sprints with resistance.

Cool down

Playlist
U2- Beautiful day
KT Tunstall -little favors
Stunt-Raindrops
My Chemical Romance-Welcome to the black parade
Black eyed Peas- Let's get it started
KT Tunstall-Suddenly I see
Nelly Furtado- Maneater
Brittany Spears- Toxic (Lenny Bertoldo radio edit)
Shakira-Hips don't lie
Averil Lavigne-Girlfriend (edited)
Pet Shop boys- It's a sin
Howard shore- Concerning Hobbits