PHASE 2: STEP IT UP SPINTERVALS

Happy Monday to All!

This next ride is a fun, challenging one that deals with intervals. It is based on Jennifer Sage's (funhogspins.blogspot.com) AudioPROfile available to members of IndoorCycleInstructor.com, a website I cannot recommend enough!

Essentially, there are 3 x 13 minute intervals (and a 4 minute 'bonus'), preceded by a 6 minute warm up. Each interval 'steps up' the intensity of the ride, the perceived exertion and the heart rate via adding first cadence (interval 1), jumps (interval 2), and resistance (interval 3). The 'bonus' is a 4 minute surge up a steep hill. Between each period of exertion there is a 4 minute 'recovery', returning to a perceived exertion of 6.5 or 7 (or HR of about 75).

The remaining time is spent in a seated flat at an aerobic heart rate.

I'm really pleased with this mix but am uncomfortable posting a more detailed profile as it is based on the work of somebody else. I recommend you become a member of indoorcycleinstructor.com and reap the benefits of the full profile (in addition to many other exciting treats) there.

Here is the link. Total Runtime is 1:01:24

http://www.zshare.net/audio/664936092b4d8210/

PHASE 2! WAXJOYFUL!

Hi all!

Sorry it's been a minute since the last update, life has definitely been in session.

Exciting news! I will be teaching at Pedal Spin Studio in Montrose! My first class is Thursday Oct 1 at 8:30 pm.

There are rave lights and a disco ball. It is going to be awesome and the first class is free!

This following mix is very special. It is all vinyl and mostly comprised of '90s vocal house.

Originally, it wasn't intended as a spin4spin mix, but I taught a profile loosely based on Jennifer Sage's 'Aerobic Loops'

ride (available at indoorcycleinstructor.com, a GREAT website for any Spinning enthusiast or instructor), and it worked out great!

It is also the first in our next chapter, a series of Phase 2 profiles/mixes. The format will be a little different coming into this

new epoch of rides, so get ready! Again, feedback and comments are appreciated and encouraged!

Total runtime: 1:04:16

http://www.zshare.net/audio/656239480f658938/

This profile is based on 3 loops staying within the aerobic heart rate zone, or slightly above.

Each loop builds on the last and is approximately 13 min long.

The ride starts with a 6 min warm up and ends with a 10 min seated flat.

Warm up 6 min seated flat

LOOP 1

3 min seated climb

2 min seated flat

2 min standing climb

2 min seated climb

(heart rate 65-68%)

LOOP 2

6 min seated flat

3 min seated climb

2 min seated flat

2 min standing climb

3 min seated climb

(heart rate 68-72%)

LOOP 3

6 min flat

3 min seated climb

2 min seated flat

5 min jumps on a hill (30 seconds up, 30 seconds down)

(heart rate 72-78%)

10 min seated flat at 75%

HAPPY RIDING!!!

PHASE 1 RIDE L

Hello All!

I hope that everyone has had a happy, healthy, active week!

This latest mix I'm exceptionally excited about because it has an original collaboration from yours truly on it (with Senor Stereo, remixed by Edu K., "I am the Beat"). This mix as a whole is pretty uptempo and high energy - necessary as the profile is intense!

http://www.zshare.net/audio/652449767d0c6705/

Total Runtime 1:05:15

Seated flat (warm up)

Seated flat (warm up)

Seated flat (Perceived Exertion 6)

Seated flat (PE 7)

Jumps (PE 7)

Seated climb (PE 8)

Jumps (PE 7)

Seated flat (PE 7)

Seated climb PE (8-9)

Standing flat (PE 7)

Seated flat (PE 6)

Standing flat (PE 7)

Seated flat (cool down)

Stretch

Please share it with your fellow athletes, instructors, music aficionados and spin enthusiasts!

Again, feedback is greatly appreciated!

Happy Riding,

LOUISAHHH!!!

TRIBUTE / Phase 1 Ride K

In the vein of oh, I don't know, EVERYBODY ELSE WHO GIVES A DAMN ABOUT MUSIC AND DJ CULTURE ON PLANET EARTH, I am going to take a moment to use the blog as a forum to pay tribute to one of the best that was, one of the best that ever will be. Of course, I am talking about the late, great Adam Goldstein, DJ AM to the world, and a crowd-controller, song-selector, turntablist, true pioneer and innovator in a class of his own.

DJ AM, before I knew him personally, was an inspiration. I knew that this man was clean and sober and his mere existence and success acted as proof that I could do this work and be at the top of the game without drugs or alcohol, something that I had serious doubts about (and an idea my friends and family were incredibly resistant to).

Having the pleasure to get to know and to work with Adam is a gift, the gratitude for which I struggle to find words to articulate. I had to go on after him at Cinespace Tuesdays the first time I played there. I was so nervous I felt like barfing, my hands were shaking, my heart was beating out of my chest. Adam's humility and kindness, strength of presence, doing his best to make me less anxious (while simultaneously schooling everybody in the building with his effortless grace behind the decks) is something that I will always remember.

I remember during one of his sets at the Heist that Staccato opened for, coming out of a sober 'fun blackout' (having so much fun one quite literally blacks out) on the ground on my knees behind the DJ booth pounding the floor with my fists and screaming at the top of my lungs. What the fuck. I don't know many DJs who have that power, especially playing tracks that I usually scoff at given their mainstream status ("MORE Daft Punk and Queen? Pshhh!"), but Adam did this work with such art, creativity and sincere enthusiasm that it was impossible not to have a great time. He WORKED the crowd in a way that was just next level. His stepping up the status of DJ from background wedding creep and underground sonic pirate to a legit ARTIST with CAREER status (especially in America) is what allows me to do this work that I love so dearly for a living. Similarly, his commitment to Love and Service within this job, palatable yet educational song selection and ability to hear the 'next big thing' are all qualities that made - make - him stand out among the rest.

In May of this year I celebrated three years of continuous sobriety. Adam was kind enough to drop by and throw down a totally appropriate, joyful, awesome set for 150 heads in an 80 person capacity room FOR FUN AND FOR FREE. It was one of the best nights ever. That's the kind of dude he was. He loved his job and was happy to do it, he supported his friends and showed up for them, he embodied principles of real Goodness and Grace in everything he did.

I won't get into the horrors of the cunning, baffling, powerful disease we call 'Addiction' or how heartbroken I am that this Light has been extinguished. I will say that Adam Goldstein left the world a far better place than he came into it, simply via being alive. I know I speak for my peers and comrades when I say that I am so terribly sad, and so incredibly grateful.

Thank you, DJ AM, for everything.

--

All that said, this mix is for him, please say a prayer for the addict still sick and suffering when you listen/ride to it.

Total Runtime 1:04:54

http://www.zshare.net/audio/64720920c8c6e1f2/

Seated Flat (warm up)

Seated Flat (warm up)

Seated Flat

Seated Flat

Jumps

Jumps

Standing Flat

Seated Climb

Seated Climb

Standing Climb

Standing Flat

Seated Flat

Seated Flat (cool down)

Here's an amazing video Thee Mike B. made of our friend AM.

http://www.youtube.com/watch?v=-4ce_C2Cako

PHASE 1 RIDE J

Hey All,

I hope everyone's having a great week of physical health and big energy! You'll certainly need it for this next ride!

http://www.zshare.net/audio/640820305e387108/

Total Runtime: 1: 05:08

Seated flat (warm up)

Seated flat (warm up)

Jumps (Perceived Exertion 6)

Jumps (PE 6-7)

Seated climb (PE 7)

Seated climb (PE 8)

Seated flat (PE 6)

Standing flat (PE 7)

Standing flat (PE 8)

Seated climb (PE 9)

Seated flat (PE 6)

Standing flat (PE 6)

Seated flat (cool down)

PHASE 1 RIDE I

Welcome back!

I hope everyone had a great weekend! I completed the Reaction Cycling certification and had a blast -

the instructor, Linda Buchbinder, was a Master Spinning instructor who had made the jump to this other program

(affiliated with Schwinn and Ballys), and her enthusiasm and passion for her job were infectious. I'm excited

to incorporate what I learned into future rides!

This profile, based on ride C of Phase 1/Weeks 4-6 of the Spinning Instructor Training Schedule, is one of the more

mentally and physically challenging hours I have spent on a bike. I would recommend it only for classes where

you know the students are ready and willing to focus and walk through some discomfort in order to get stronger.

That said, I feel that riding and teaching it has made me stronger and forced me to innovate in terms of language

and enthusiasm! Please let me know how you fare!

http://www.zshare.net/audio/64210117d893342c/

Total runtime: 1:04:18

Seated flat (warm up)

Seated flat (warm up)

Seated flat (Perceived Exertion 6)

Seated flat (PE 6-7)

Seated flat (PE 7)

Jumps (PE 7)

Seated climb (PE 7)

Seated climb (PE 7-8)

Seated climb (PE 8)

Standing climb (PE 8-9)

Seated flat (PE 7)

Seated flat (PE 6)

Seated flat (cool down)

Stretch

Happy Riding!

PHASE 1 RIDE H

Hey everyone!

In some exciting news, I got hired by Bally Total Fitness as a group cycling instructor this week!

I should be teaching at the Hollywood, Downtown, Pasadena and Glendale locations on the 18th of August.

Holler at me if you're interested in joining.

This week's ride is high energy and challenging. The mix reflects this with it's eclectic selection ranging from classic

disco-house to hard electro bangers. Total runtime is 1:05:13

http://www.zshare.net/audio/63735747dc6de1d9/

Seated flat (warm up)

Seated flat (warm up)

Jumps (Perceived Exertion 6)

Seated climb (PE 7)

Seated flat (PE 6)

Standing climb (PE 8)

Standing flat (PE 7)

Seated flat (PE 6)

Seated climb (PE 8)

Jumps (PE 7)

Seated flat (PE 6)

Standing flat (PE 6)

Standing flat (PE 7)

Seated flat (cool down)

Happy riding!

-LOUISAHHH!!!

pHASE 1 RIDE G

PHASE 1 RIDE G

This week's mix is a bit more mainstream, or at least includes 'songs with words' for motivation. Fans of big room house should have a blast riding/running/doing whatcha do wit yo' bad self to this 'un.

Total runtime: 1:02:41

http://www.zshare.net/audio/636323691a803ab1/

Seated flat (warm up)

Seated flat (warm up)

Seated flat (Perceived Exertion = 6)

Standing climb (PE 7-8)

Seated flat (PE 6-7)

Seated climb (PE 8)

Standing flat (PE 7)

Seated flat (PE 6)

Standing climb (PE 9)

Jumps (PE 7)

Seated flat (PE 6)

Standing flat(PE 7)

Seated flat (cool down)

Let me know how it rides!

Happy trails,

LOUISAHHH!!!

PHASE 1 RIDE F

Hey all,

Here is another profile of my own creation. It's a pretty challenging ride, but as always, students can take it to their own level. Similarly, if you're doing other types of cardio, the mix is versatile. Please let me know what you think and pass it on to others who might find it useful!

As always, the profile is divided up into 13 5 minute sections. Typically, you can audibly tell when a section is coming to a close about 4 minutes in because a new track with be introduced. At the 5 minute mark, the bass on the new track will kick in and the new section of the ride/workout can begin.

http://www.zshare.net/audio/6342824461fe0f43/

Total runtime 1:02:03 min

Seated flat (warm up)

Seated flat (warm up)

Seated flat (Perceived Exertion = 5)

Seated climb (PE 7)

Seated flat (PE 6)

Standing flat (PE 7)

Seated climb (PE 8)

Seated flat (PE 6-7)

Jumps (PE 7-8)

Standing climb (PE 8-9)

Seated flat (PE 6)

Standing flat (PE 7)

Seated flat (cool down)

PHASE 1 RIDE E

Hey all,

Excitingly, certification is official! I am now a licensed Spinning instructor, having passed the assessment.

This latest mix was to a profile of my own creation. Again, FEEDBACK is greatly appreciated. The same outline of 'Perceived Exertion' can be applied to other cardio (I can attest to the fact that these mixes are awesome soundtracks for runs!), keep in mind that each phase of the ride/each track goes on for 5 minutes, there's a little tail on the mix for stretching and cooling down.

http://www.zshare.net/audio/6303451040024153/

Total runtime: 1:05:39

Seated flat (warm up)

Seated flat (warm up)

Seated flat (PE = 5)

Standing flat (PE =7)

Seated climb (PE = 7/8)

Standing climb (PE = 8/9)

Seated flat (PE = 6)

Jumps (PE = 7/8)

Seated flat (PE = 6/7)

Seated hill (PE = 9)

Seated flat (PE = 6)

Standing flat (PE = 6)

Seated flat (cool down)

Stretch

Please Enjoy and PLEASE PASS IT ON.

Strength and Speed to you all!

-LOUISAHHH!!!

PHASE 1 RIDE D

http://www.zshare.net/audio/6275979145157960/

Hey All,

I'm really, really pleased with how this mix turned out and to celebrate,

we're going to try some new stuff with this post.  

Ideally, this is how I would ride/teach to this mix,

I would really appreciate feedback on how you guys are doing it,

or how these suggestions are working out for you.

Please keep in mind that each track plays for pretty close to 5 minutes, and hence each section of the ride is intended to go for that long. Honestly, though, do what you want! The music is flexible!

Seated flat (warm up)

Seated flat (warm up)

______________(phase 1 ride D as described in Spinning instructor manual begins)

Seated flat (add some resistance, Perceived Exertion 5 on a scale of 1-10)

Seated flat (PE 6-7)

Seated climb (PE 8)

Seated flat (PE 6)

Standing climb (PE 7-8)

Standing climb (PE 8-9)

Seated flat (PE 6)

Jumps (PE 7-8)

Seated flat (PE 6)

________________(1D ends)

Standing flat (PE 6)

Seated flat (cool down)

Stretch

Total runtime: 1:06:44

It has also been brought to my attention that these mixes are great for running!

Please feel free to use the general outline above (noting PE) as a guide to your workout!

Feedback is REALLY CRITICAL to this project, please let me know what improvements can be made,

what is effective. How do you feel about the new format? The mixes themselves?

Also, I'm going to be posting artists included on mix as labels,

for those of you who are lurking the blog specifically for music.  

Keep in mind that these are ALL LIVE MIXES using Serato, records and a mixer and turntables.

No additional software is/was/will be used.

It is truly a pleasure to create these mixes and I sincerely hope you enjoy gettin' physical to them as much as I do, ha.

Happy riding,

LOUISAHHH!!!

PHASE 1 RIDE C

http://www.zshare.net/audio/62452651a08ccf8b/

IT'S THAT TIME AGAIN! Here is the third installment of the Spinning phase 1 instructor training series.

Please let me know if it would be helpful if I were to include an outline of the profile (though this may be copyrighted material, it's not like we're making money off of it), as I know some of you probably don't have the instructor handbook.

This mix also runs a bit longer than the others to give ample time for warm up/stretching.

Again, any feedback is greatly appreciated and please pass the blog around your cycling enthusiast and spinstructor friends, or anyone who likes good music.

If there are tracks that you find particularly effective and would like to hear worked into a mix, please email me and I'll do my best to incorporate them.

Blessings and happy riding,

LOUISAHHH!!!

PHASE 1 RIDE B

http://www.zshare.net/audio/622453870361b2ce/

Mix tailored to 'phase 1 ride B', (plus 20 min seated flat warm up, 20 min cool down). In riding to this mix I have found that 15 min in ("I feel So Good")is a great time to start a standing climb, settling back into the saddle for a seated flat at 20 minutes (if doing a 60 min ride, switch parts 2 and 3). Just a suggestion.

Once again, this is appropriate for any profile. Keep the feedback coming, it is much appreciated!

Best,

LOUISAHHH!!!

PHASE 1 RIDE A

http://www.zshare.net/audio/62034583bae7d5b9/

This mix was created for the Phase 1 Ride A (located on Page 1.43 of the Spinning Instructor Manual).  While appropriate for any ride, it works best as an endurance-interval profile, and can be ridden as a full 60 minutes, with ten minutes at the beginning and the end added as a warm-up and cool-down, or a seated flat.  Alternately, the extra 20 minutes added to the profile (which is intended as a 40 minute ride) can be time for you and your students to get set up on bikes at the beginning and stretch at the end.  

Please let me know what you think as this is the first of many mixes to come.  

Tell your friends and spread the word to anyone who might like to be added to the mailing list.  

Best,

LOUISAHHH!!! 

WHAT WE DO HERE

Hello and Welcome to SPIN4SPIN! 

This blog is dedicated to posting profile-specific mixes for Spinning classes. 

I will be regularly updating with new mixes.

Constructive feedback is greatly appreciated, as is spreading the good word to fellow Spinning enthusiasts and instructors.

If you are interested in commissioning a ride-specific mix to a profile of your choice, looking for a live DJ for Spinning events,  

or are interested in my services as a Spinning instructor or a Disc Jockey, please contact me directly at SPIN4SPIN@GMAIL.COM .

Additionally, any questions on or responses to tracks, profiles or mixes can be posted in the 'comments' section

or emailed to the aforementioned address.  

Please enjoy the music and RIDE ON!

Best,

LOUISAHHH!!!