August 2007 Profile from Spinning.com

[like2bike]

Fresh off the press.

[lizardbiker]

Thanks L2B! That looks like a good one! Think I might try it to wake everyone up Friday morning!

[jsejt]

Thanks Girl!

[jsejt]

I put this one together, here is my playlist (coming out of my comfort zone):

Rock Your Body(Brainbug remix)-Music Instructor
Fire Woman-The Cult
Sock it to ya-All Good Funk Alliance
Steve McQueen-Sheryl Crowe
U Shook Me- ACDC Mix
Cure for the itch-Linkin Park
Seven Nation Army-The White Stripes
Another One Bites the Dust-Rhythm Scholar vs. Queen
Slow Ride-Foghat
Bikini Bottom-Spongebob Soundtrack
Smooth Criminal-Alien Ant Farm
The One Thing-Rhythm Scholar vs. INXS
Legs-ZZ Top
If everyone cared-Nickelback

[NJspin]

whooohoooo! You go girl! 8)I put this one together, here is my playlist (coming out of my comfort zone)

[jsejt]

whooohoooo! You go girl! 8)

Thanks Bud~you inspire me!

[Pink]

I'm also using it this week, with just a few minor changes to make it flow better (at least in my mind).

10 min warm up
Here's my loop:
1 min Standing Flat 70-75%
1 min Seated Flat
1 min Standing Flat + 5 beats
1 min Seated Flat
1 min Standing Flat 80%
1 min Seated Flat
(increasing cadence as originally suggested)
2 mins seated climb 85%
1 min jumps on a hill 85%
2 mins standing climb 85%
3 mins recovery 65%
(repeat 3x)

Here's my playlist. Cfoam with crack up when see sees "Picture." I asked her for a copy of it last week. Talk about being out of one's comfort zone!

1. TNT for the Brain, Enigma, 5:57
2. Lotusflower, Gloria Phoenix, 4:32/5:39
3. Cash Machine, Hard-Fi, 3:42/9:44
4. Paco, Ladytron, 3:04/13:15
5. Battle Scars, Chem. Bros, 5:50/16:10
6. Pump Up the Volume, Art Brut, 2:52/21:12
7. Beautiful Things, Tiesto, 7:15/23:58
8. Angel, Massive Attack, 6:19/30:08
9. Melody of the Fallen Tree, WftD, 8:17/35:44
10. Lightning Crashes, Live, 5:26/43:37
11. Picture, Kid Rock, 4:58/49:00
12. Forever Today, Tiesto, 11:59

[jsejt]

Here's my playlist. Cfoam with crack up when see sees "Picture." I asked her for a copy of it last week. Talk about being out of one's comfort zone!

1. TNT for the Brain, Enigma, 5:57
2. Lotusflower, Gloria Phoenix, 4:32/5:39
3. Cash Machine, Hard-Fi, 3:42/9:44
4. Paco, Ladytron, 3:04/13:15
5. Battle Scars, Chem. Bros, 5:50/16:10
6. Pump Up the Volume, Art Brut, 2:52/21:12
7. Beautiful Things, Tiesto, 7:15/23:58
8. Angel, Massive Attack, 6:19/30:08
9. Melody of the Fallen Tree, WftD, 8:17/35:44
10. Lightning Crashes, Live, 5:26/43:37
11. Picture, Kid Rock, 4:58/49:00
12. Forever Today, Tiesto, 11:59

Wow Pink, you and I are really looking outside the box.

[Pink]

Yeah, hopefully I won't get the shakes when it starts to play...

[monical1]

Thanks for the profile, L2B and thanks to both Shannon and Susan for some great music ideas. Shannon, I love Alien Ant Farm's version of Smooth Criminal but I love Michael Jackson's as well. Alien Ant Farm's version is definitely a bit edgier.

[jsejt]

Thanks for the profile, L2B and thanks to both Shannon and Susan for some great music ideas. Shannon, I love Alien Ant Farm's version of Smooth Criminal but I love Michael Jackson's as well. Alien Ant Farm's version is definitely a bit edgier.

:) Again, trying to come out of my comfort zone.

[like2bike]

Alien Ant Farm. Why does that make me laugh. I can imagine a group of guys/gals sitting around trying to brainstorm for a name of their band. Oo! Oo! let's call ourselves Alien Ant Farm! Just makes me chuckle is all. Can you tell I am bored today....;-)

[amybatt]

Has anyone used this yet? I am curious to see your reactions...

I tried it last night with a big class....while I had one of those "you've reached the gates of heaven" teaching moments, I have to admit that I thought it was actually kind of tough and I had trouble keeping my upper HR within the limits. This ride manages to get the point across that you can get an excellent workout on a flat.

I would make the following suggestions though --

Make sure you get them on a "true" flat...where you feel the 3:00 push point and the rider is moving the wheel, not vice versa. I found that if they found that, the ride was more challenging than they expected.

Make sure you stick to the cadence guidelines. I had some folks not match my 80 rpm on the first loop, so when they added on they were going way over the top despite my intentions to get them back down. They learned on loop 2, but if they didn't, they did on loop 3! :o

I used Pink's edits for flow purposes...it didn't make sense to me to go from a run on a flat to a seated climb, it's more a natural transition to go SF --> SC.

I let them pick their resistance/cadence for the hill portion, as long as it appeared to me they were actually on a hill, I didn't cue much here. I found after the cadence work on the flat, they welcomed a long slow hill for the most part.

All in all a great ride, but when I teach it again, I'm going to really have to tame down the cadences to keep it under control.