Wednesday, December 19, 2007

Spinning Workout 21 - Building Cadence

Since it takes so long to record each podcast episode, I've decided to start publishing my workout playlist with instructions here and on itunes (you can find Spinning Workout 21 as an imix on itunes, also). This way you won't have someone telling you what to do and when, but you'll at least have access to the music and the workouts.

Spinning Workout 21 - Building Cadence
Match cadence to song BPM throughout
The Tide is High (4:42): Pre-workout
One Way or Another (3:29)--81 BPM: Warm up
The Breaks (3:23)--90 BPM: Work form, establish baseline effort
Paper Thin Hymn (3:15)--92 BPM: Fast, short climbs
I Am the Man (3:58)--96 BPM: High effort TT
We Float (6:08)--98 BPM: Quick effort with bursts of high power, 1/2 cadence
Nikita (4:42)--105 BPM: TT
Heart of Glass (3:38)--110 BPM: Jumps at: 2nd verse, 3rd verse, last verse
Stupid Girl (4:19)--118 BPM: High intensity TT
Playgirl (3:51)--120 BPM: TT with standing intervals
Inside of Me (3:42)--132 BPM: TT, faster than tempo if possible; add an extra kick 30 seconds from the end
Sayonara Senorita (4:11)--126 BPM: Cool down
Time of Your Song (4:26): Stretch/post-workout
Kissy Kissy (5:02): Post-workout

One of the greatest things about spinning bikes is that you can spin your legs much faster with a flywheel than on a regular bike. This workout uses that advantage to train mental toughness (believe me, doing 132 RPM for three and a half minutes will be tough) and neuromuscular speed. By the last song, your legs will be going at near-sprint speed. This is also a perfect base building workout, because most of the songs keep you at an aerobic level, while the last few songs should push you over the top into Zone 4.

I will also still publish my workouts as podcasts; it'll just take a while.

Saturday, December 8, 2007

Spinning Workout 4 - Intro to Climbing

It's here! It's here!


Black and White (3:47) : Pre-workout

Don't Stop Believing (4:10) : Pre-workout

Goody Two Shoes (3:29) : Warm-up in saddle, turn up to (3) halfway through

Back in Black (4:15) : +(4), get legs going, up at 2nd verse, +(5) at guitar solo

Bathwater (4:04) : down, stay in (5), pick-up at chorus, up and pick up at chorus, +(6) at bridge, -(5), down at coda, pick-up at chorus, up, stay quick at last instrumental

Step Away From the Cliff (2:48) : down, stay in (5), push it out

Breaking the Girl (4:57) : -(4), get legs going, +(5), up at chorus, down at 2nd verse, +(6), up at instrumental

Youth (4:20) : -(5), stay up, ++(7) at chorus ("Young man"), --(5) after chorus, ++(7) at chorus, -(6) after chorus, +(7) at chorus, --(5) after chorus, pick up slightly through end of music

Neighborhood #3 (5:15) : -(3), downhill, high cadence, +(4) after brief interlude (about 1:32), pound through brief flat

One More Sad Song (3:03) : in (4), get cadence going, +(5), up at pre-chorus, +(6) at chorus, -(5) at 2nd verse, +(6) at chorus

Yellow (4:29) : -(5), down, +(6), up after "For you I'd bleed myself dry"

How (2:51) : pick up cadence a little, +(7) at 2nd section, +(8) at 3rd section

For What It's Worth (2:43) : Cardiac cool-down

Papa Loves Mambo (2:43) : Stretches

One Sweet Love (3:58) : Post-workout