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!!!
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