Spinning Workout: Eli

Hard as it is to believe, I have a new spinning workout for my faithful following. This is another workout that I created as a custom workout for a client. But he never paid for the workout, so you all get to enjoy it (and I get to continue focusing on the commissioned workouts I'm making)!

ALSO!

I am running a special on my stock workouts (those are the workouts that I've already produced for other people). Normally I offer these workouts for $12.50 for 45 minutes, $15 for 60 minutes, $17.50 for 75 minutes, and $20 for 90 minutes. HOWEVER! For the rest of December, I'm offering five of my favorites for $10 each (UPDATE: I realized too late that this wasn't clear before!). So you can stock up for whatever winter holiday you celebrate, or you can stock up for those long, indoor training rides over the winter (those of you who are in the Southern Hemisphere, you are also welcome to stock up, even though you don't have to worry about snow right now)! These are the workouts I'm offering:

#6: "Quickie" - 30 minutes of cadence and climbing work, suitable for when you just need a little pick-me-up workout (full disclosure: this workout is normally $10 anyway)
#9: "Rolling Hills" - 45 minutes of standing and seated climbing
#14: "Intensity!" - 60 minutes of hard hill climbing and intervals
#20: "Upbeat Workout" - 60 minutes designed to burn calories off your hibernating butt!
#21: "Big Climbs" - A 90 minute workout that has two monstrous climbs, each about 45 minutes long. One of my favorites!

If you'd like to take advantage of my generosity, shoot me an e-mail. I use PayPal for payment, and DropBox for delivery.

Spinning Workout #23: Eli

Spinning Workout: Amanda

Hey all! It's been a while since we've had a new cycling workout, isn't it? It's high-time for a new one!


This is a workout I did as a custom request for a client, but she never paid for it. So here it is, for your enjoyment and edification! Hope it's a tough one for ya!


Amanda's Cycling workout


Update: I know the download stopped working for a while. I've updated the link, and it should work now!

Spinning Workout 28 - Endurance

Ha! Finally!

This workout is all about endurance. I tried to write it as a base-building workout with a little intensity. There are easy spinning sections, hard time trials, seated climbs, and standing climbs. There are also some overspeed sections to force you to turn a fast cadence (almost 140 RPM); if you want, you could also try those sections as one-legged drills, switching legs every minute. The main thing is to get some cadence/drill work into the base building period.

Try to keep everything in high zone 2/low zone 3. Probably won't make it the first time, but I hope that as you get more and more fit this workout will keep you right in the sweet spot of base building intensity. Or you can just go balls to the wall the whole time, just like you might in an actual spinning class.

Spinning Workout 28 - Endurance

I Woke up in a Car (4:13) - Something Corporate (107 BPM)
I Want You Back (2:58) - The Jackson 5 (100 BPM)
Walk This Way (3:32) - Aerosmith (104 BPM)
Heart of Glass (4:34) - Blondie (110 BPM)
Relax (3:56) - Frankie Goes to Hollywood (115 BPM)
Canned Heat (5:32) - Jamiroquai (128 BPM)
Beep Beep (6:29) - Beep Beep (132 BPM)
Kiss Kiss (3:24) - Holly Valance (98 BPM)
How Bad do You Want it? (3:45) - Tim Mcgraw (88 BPM)
If Looks Could Kill (3:41) - Heart (79 BPM)
Burning Up (3:47) - Madonna (137 BPM)
I Get Around (2:13) - Beach Boys (148 BPM)
The General (4:07) - Dispatch (90 BPM)

Spinning Workout 5: Cadence

SPINNING WORKOUT 5 - BIG CLIMB, BIG DESCENT (45 minutes)

This workout focuses primarily on cadence, so you should keep your turnover constant. The roadmap for the workout is primarily climbing in the first half, primarily descending in the second half. However, you'll notice that the resistances stay within a relatively small range. So don't go crazy with the resistance; make your primary focus on keeping the pace and maintaining form. Once you've got that down, you can start to add more and more resistance.

Mama Told me not to Come (3:19) : Pre-workout
Strength, Courage, and Wisdom (4:57) : Pre-workout
Call in the Cavalry (2:26) : Warmup
Satin in a Coffin (2:37) : +(4) at 1st verse, +(5) at 2nd verse, +(7) and up at slow bit, --(5) increase cadence at 3rd verse to end
Detective (2:55) : -(4) pick up at cadence at beginning, down at 1st verse, +(5) at chorus, up at chorus, pick up cadence at instrumental, down at a cappella
Cheryl Tweedy (3:28) : in (5), find a steady cadence, pick up after chorus, +(6) and maintain cadence (attack on uphill) at 2nd chorus, back off after chorus, climb to end (try to maintain or increase gap
I Wanna Love you Forever (3:22) : -(5) and pick up cadence, down and maintain cadence at 2nd verse, jumps at bridge, down at last chorus and maintain cadence to end
We're Not Gonna Take It (3:34) : +(6) up at musical intro, +(7) at chorus, -(6) at 2nd verse, +(7) at bridge, --(5) at guitar solo, +(6) at bridge, +(7) at chorus
The Dirty Glass (3:38) : ----(3) spin it out for intro, quick legs at tempo pick up, sprint at first chorus, +(4) and up for 2nd verse, sprint at chorus, down at 3rd verse, sprint at chorus, -(3) and spin out, sprint at final chorus, maintain to end
A Praise Chorus (4:03) : +(4) and quick legs, +(5) at chorus, -(4) and up at end of chorus, +(5) at chorus, -(4) after chorus, down at 2nd time through "crimson and clover," +(5) at chorus, pick up to end
Overrated (3:12) : --(3) quick spin, sprint at chorus, +(4) and up at pre-chorus, sprint at chorus, down at bridge, GIVE PLENTY OF WARNING FOR seated sprint to standing sprint! go at chorus, stand at second chorus, back off after chorus, stay quick to end
Are You Gonna be my Girl (3:38) : +(4) and down, establish a quick rhythm ("Close to the end now!"), pick up at chorus, fast time trial through verse, pick up at chorus, accelerate through last chorus (about :40)
Bad Reputation (2:48) : maintain intensity from acceleration, last mile, maintain intensity to end, +(5) at modulation, quick quick quick! up at guitar solo, accelerate through last repetition of "oh no! not me!" (at about 2:28)
The City (4:44) : Cool down
Back to the Middle (5:11) : Stretch
Satan Lend Me A Dollar (2:45) : Post-workout
Hard Rain's A-Gonna Fall (4:49) : Post-workout

We Interrupt Your Regularly Scheduled Podcast . . .

You know how difficult it is to do Tabata intervals on the bike by yourself? It's a frickin' pain in the butt. I did a set the other day, trying to balance my stopwatch so I could see it the whole time, trying to push through every interval when I was ready to stop after two, trying to look at the time through the pain.

So I thought I'd give my fellow cyclists a little help in this respect. Set your bike up on the trainer and get ready to work!

(For more on Tabata intervals see the following:
http://www.active.com/triathlon/Articles/Go-for-Broke-with-Tabata-Intervals.htm
http://www.ncbi.nlm.nih.gov/pubmed/8897392)

Tri Harder Podcast: Tabata Intervals

Spinning Workout 27 - Sweatfest

Have I ever mentioned that the middle-aged women of my cycling classes are often uninspired by my musical selections? Um, to the point that they have walked out in the middle of class. "I'm sorry, but I just couldn't take that music!" they say. I don't understand. Muse, Less Than Jake, Yellowcard . . . it's good music!

Anyway, the music of this podcast was all selected from a pool of what I thought my class would accept. So lots of 70s rock, with a few more modern songs that have the same sound and feel.

Now without further ado:

Spinning Workout 27 - Sweatfest
One Way or Another (3:29): Warm up
Gimme Gimme Gimme (4:50): Warm up
White Room (4:57): Terrain track
Born to Run (4:31): Climb
I Believe in a Thing Called Love (3:36): Terrain
Hit me With Your Best Shot (2:51): Spin
More Than A Feeling (4:45): Terrain
Life in the Fast Lane (4:47): Chase
All Right Now (5:34): Terrain w/ big climbs
Dani California (4:40): Spin
25 or 6 to 4 (4:53): Climb
Kyrie (4:26): Cool down
Dream on (4:28): Stretch

Spinning Workout 26 - Slow Burn

Spinning Workout 26 - Slow Burn 

One Sweet Love (3:59) - Pre
Working for the Weekend (3:25) - Warm up
Supermoves (4:49) - Jumps
Welcome to the Jungle (4:34) - Climb
We're in Heaven (3:55) - TT w/ bursts of high cadence spinning
Mustang Sally (3:59) - Standing TT
Mama Told me not to Come (3:20) - Climb
Paranoid (3:03) - Fast spin w/ standing sprints
Time After Time (3:27) - Ride into wind w/ quick spinning in between
I'm Outta Love (3:49) - Hard TT w/ standing intervals
Under Pressure (4:04) - Hard Climb
Come to Me (2:49) - Cool down
The Story (3:58) - Stretch

Oh guys. Get ready for this one. This is one of those workouts where you think, "Am I going to make it all the way through this?" My cycling classes and I had a lot of fun doing this one together.


I recommend that you start with pretty high resistance on your trainer, enough that you can feel a little bit of push in your lowest gear. That should give you room to get enough resistance on the climbing tracks. And if you're on a stationary or spinning bike, you don't even have to worry about that!