Happy almost Tuesday! I finally came out of my winter hibernation for an Umphrey’s McGee concert, snowboarding on REAL SNOW in New Hampshire, followed by a Soja concert for my friend Mark’s birthday Saturday evening. Super fun weekend, but I was a little tired until getting on the bike Sunday morning to teach. It’s amazing what endorphins can do to your body when you think you’re exhausted.
I ended up teaching the anti-valentine’s day playlist Sunday, where we did set intervals throughout the entire class. I received great feedback about the class, and I was completely drenched by the end. Obviously threw in some Whitney Houston for warmup and cooldown… how terribly sad. If you want more info about each interval set for each song, just let me know and I’ll put it on here. You guys had some seriously awesome song suggestions for this anti-valentine’s day theme. This is how I feel about all of you:
I had a reader make a comment asking for more detail about each profile I post, which I was actually really excited to see. Sometimes I get so caught up in talking about how much I love the artist or the song, or the background of it, or a crazy hippie festival I got to see them play at – and omit, or leave a vague description about the actual spin profile. That is what we are here for, right? Oops! I got excited about the comment because it made me feel like people are listening to what I’m saying, and well, I think that’s pretty cool. So thank you, reader! I will make a concerted effort to post more info about the ride from here on out.
I have some of my best friends from college coming to visit for the long weekend, and I am super excited because I am forcing them to take my spin class on Sunday morning. I bet they are super excited, too…. ? They all have really great taste in music, so I am currently putting together a kick-ass playlist for this weekend that I am really excited to share with you guys at some point this week when it’s tweaked to perfection.
Actually, if I know my friends like I KNOW I do, they will be doing that at the end because they know brunch time is finally in sight.
So, enough ramblings – I am so happy to be able to say that I am going to be coaching the first hour of the Race to Anyplace Benefit Spin Race on the 25th at Spynergy. I need some help/advice on this though, which is why I’m reaching out to you amazing readers and instructors out there who have some valuable experience to share.
The deal is, teams of 3-6 people compete in 10 minute “heats” (basically just meaning every 10 minutes, they can switch which team member is on the bike), and this is a RACE for MILEAGE over 3 hours. They are installing a little odometer on the bikes, and the team who has the most miles… wins? I think? Anyway, I will be teaching for the first hour. Each bike will be set to a MINIMUM resistance, and they do not have to increase resistance at all but they just can’t fall below that minimum resistance (don’t ask me how they are institutionalizing that rule).
My question for you guys, which I have already received some feedback on via twitter, is… if I want to help these people get the most miles during my hour, do I recommend they stay at a minimum resistance with high cadence, or should I suggest a medium resistance they can keep up with a medium cadence… Or, just switch it up like I would a normal spin class (some songs light, medium, or heavy)? What would get them further?
Thoughts, advice, or even song suggestions would be a great help. I am thinking fast music for the whole hour to keep them going since we aren’t focusing a ton on hills, and maybe some inspirational, not-cheesey songs to use since it is a benefit for the Leukemia and Lymphoma Society.
Expect a new playlist + profile soon!