Thursday, March 27, 2008

Spinning Workout 18 - Rollers

A new workout! Woohoo!

SPINNING WORKOUT 18 - ROLLERS (45 minutes)

Higher (3:55): Pre
What I'm Trying to Say (3:23): Pre
Porcelain (4:01): Pre
Rockin' the Suburbs (4:29): Warm up with one light climb; +(5), up @ 2nd chorus; -(4), down @ last chorus
Karma (4:18): Moderate to high climb; +(5) @ beginning; +(6), up @ verse, stay quick; +(7), stay quick @ “I remember when”; -(6) @ chorus; +(7) @ “I remember when”; +(8) @ 2nd time through chorus to end
Hey Baby (3:29): Descent; quick break to coast and bring resistance back down; beginning in (3), easy, quick spin; small increase every 64 counts (just enough to feel a little change); at (4)-(5) @ chorus; in (4), easy, quick spin; small increase every 64 counts; (4)-(5) @ chorus; quick in (5) at chant; add a little bit @ last chorus; pick up tempo @ 2nd time through chorus
Can't Stop (4:29): Moderate climb; intro to cruise, build to cadence; in (5) or just a little above, find climbing rhythm; add a little at 2nd half of verse; +(6), up @ 2nd verse; add a little at 2nd half of verse; down in (6) @ bridge, guitar solo; +(7), up @ last verse
Way Away (3:22): Descent; coast @ intro; begin in (3), easy, quick spin; add a little resistance @ 2nd half of verse; pick up tempo @ chorus; back off tempo at MT; +(4) @ 2nd verse; add a little at 2nd half of verse; pick up tempo @ chorus; back off @ bridge; add a little resistance every 16 counts; pick up tempo @ chorus
Satin in a Coffin (2:37): Moderate climb; ++(6), up, @ verse; +(7) @ 2nd time through verse; standing recovery @ slow bit; follow rhythm as it builds speed; back off resistance, cruise as music fades
The Machine Gun Song (2:51): Descent; in (4), match cadence; +(5), up @ chorus; -(4), down @ 2nd chorus; +(5) @ bridge; up @ next verse, stay up until end
Everlong (4:11): Descent; in (3), build to cadence; add a little at full entrance; add a little more every 32 beats during verse; don't add at MT; add every 32 beats during verse; +(5), up @ chorus; repeat sequence; rest during quiet interlude; build during song build; +(5), up @ last chorus
We're Not Gonna Take It (3:35): Moderate climb; stay in (5), down, quick; +(6), up @ chorus; down @ 2nd verse; +(7), up @ 2nd chorus; -(6) @ guitar solo; +(7) @ last chorus; -(6) @ fade
Carbon Monoxide (3:10): Moderate to hard climb; find rhythm in (6), standing; sit, maintain rhythm (adjust resistance if necessary) @ 2nd verse; +(6), up @ chorus; -(5), down, at quiet part; +(6), up @ chorus
I Ain't Saying my Goodbyes (3:43): Hard climb; cruise during intro; find rhythm in (6), up, @ full instrumental intro; add a touch @ 2nd time through verse; +(7) @ chorus; option to climb seated @ instrumental break; +(8), everyone up @ chorus; extra credit addition @ “you don't get upset,” stay consistent
Are You Gonna be my Girl (3:39): Cool down; cruise @ beginning; if you want to spin out quick on the descent, also acceptable
Somewhere Only We Know (3:57): Post

2 comments:

fungirl180 said...

thanx these really help alot

Travis said...

I wanted to try spinning but could not make the class times work for me. Your mp3's are great! I am really enjoying your workouts, and its helped on my weekend bike rides. Thanks again!

Travis