This is an out and back that models riding out to the beach, playing in the water for a bit, then riding home. I showed IMAX: Coral Reef on our projector screens while we were riding to add to the fun! I also erred on the side of variety when choosing music, because I have an amazingly disparate group of riders in my new Wednesday 6:30 time slot. A little something for everyone, especially the gents this time.

Overview

This profile is an All-Terrain ride with an emphasis on steadily increasing and maintaining control over the effort. We sustain the work for the first 20 minutes, recover, then work steadily for another 20 minutes. Technically, it could be considered an interval ride, but there are only two long intervals. The terrain from home to beach is: flat road, bumpy road, hilly road, long slope up to the shoreline, and a steep descent down to the water. Turning around to come back, you have a steep climb, a long, gentle descent, a hilly road and then the final flat. The ride home gets cut a bit short due to time constraints, but I don’t believe anyone noticed.

Profile

You can download the pdf file here. I’ve found that it is just to messy to try to post the rides in the blog, so you’ll have to save this link:
Spinning Profile: Out and Back to the Beach

As you are reading the song times, please note that I have used DJ editing software to cut the length of each song to match my required effort.

Playlist

• Delerium – Innocente
• Hinder – Born to Be Wild
• Bogdan Ioan – Fever
• James Asher – Amma
• P.O.D. – Boom
• Enya – Orinoco Flow
• Metallica – Enter Sandman
• Beastie Boys – Intergalactic
• Fab Pres. The Ride – Ride Like the Wind (Degg Blakker Remix)
• Kings of Leon – Sex on Fire
• Robert Knight – Everlasting Love
• Omni Vista – These are the Moments Available at ccMixter.org

10 free downloads from Masterbeat!

Description

Intervals provide an opportunity to increase aerobic and anaerobic capacity. This ride consists of 4 interval periods. Each interval period is broken down into five movements and the movements are meant to facilitate a subtle raising and lowering of the heart rate in a fairly controlled manner. In the first three sets, each movement lasts 2 minutes before advancing. The last set has 3-minute movements for a total ride of 45 min. The short movement periods help time go by quicker and also allow less-conditioned participants to get the benefit of the hardest parts of the interval without needing to give up or sit out. This ride trains the heart at very specific output levels, so coach your riders to target a specific heart rate and keep it there until the parameter changes. This will improve discipline and help increase knowledge of what each zone feels like.

You can check out the details of the full ride here:
Interval Loops IEZ Ride Notes

Music

And of course, what would the ride be without music?

The iMix is incomplete, as not every song is available on iTunes. Here are the links to the Mashups and Remixes:

1. C&C Music Factory – Make You Sweat – Everybody Dance Now (Princess Ann Reconstruction Tribal Mix) (Download from Princess Ann)
2. ToTom – Thundersexy (Download from last.fm)
3. Mashuptown – The Spirit of Ray (Download from Mashuptown.com)
4. The Fixx – One Thing Leads To Another (Rhythm Scholar Remix) (Download from RhythmScholar.com)

Basically, certification involves these five steps:

1. Register for a Certification Workshop on spinning.com (Cost is $325 — $295 for workshop and $30 for manual.)
2. Read the manual
3. Attend the 9-hour workshop
4. Study and ride the Phase II and III rides
5. Take the online exam.

Keep in mind that certification workshops are scheduled by demand. Clubs in your area will host a workshop when they need or want to host one. If your area has a low concentration of gyms or programs, you might have to wait for several months before a certification comes to your area. You might check with your own club and request that they host an orientation.

Other things to be aware of:

• 6-7 of the 9 hour workshop are lecture. Bring pencil, paper and anything else you need to be comfy during the discussion. Worry not — it goes quickly and is full of great information, including how to develop your own Spinning rides and profiles.
• You will ride the bike twice, each time for approximately an hour.
• The first ride, the “Form Ride” is a review of each of the Spinning core movements and hand positions. You will sweat during this ride, so don’t forget to bring water,a towel and a change of clothes!
• The second ride, the “Energy Zone Ride” is a review of each of the Spinning energy zones, so bring your heart rate monitor!
• When you leave the workshop, you recieve a certificate saying you completed the Spinning Orientation.  But at this point you are not a Certified Spinning Instructor.  You are a person who has completed the orientation!  After you explore the rides in Phase II and III and study the manul, you will take the assessment.  You have one year to do this.  Once you pass the test (it’s open book and in the comfort of your home, so yes, you will pass!) you are a certified instructor!  Voila!

There really isn’t much to it, but I’ll be happy to answer any questions you leave in the comments section.

Merry Christmas!

Here is his article: Q: Will an indoor-cycling class at my local gym help me in the winter?