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!!!