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!!!