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!!!