I rarely provide the backstory for my rides, because it is rarely necessary.  You can take the profile and the music and get on a bike and have a great workout and all is well.  But this ride is unique, and I can’t explain it without telling you how it came to be.

As is true for many great things in my life, this ride was born on accident and took on a life of its own.  It started out neatly structured, well-planned and thought-out:  a circuit ride combined with a time ladder for increasing sustainability and challenging our abilities to work hard without blowing up…

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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.
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I am terribly saddened by the loss of the King of Pop, and I am channeling my adoration of the artist into an MJ tribute ride. For all of his troubles, I always prayed that he would find the peace and inner strength to right his vessel. He was gifted beyond comprehension, and none of his psychological problems could compete with his immeasurable talent. God Bless You, Michael!

Here is the entire playlist on iTunes: Spinning Profile: Michael Jackson

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This ride was inspired by one of several Add-it-On rides on Pedal-on. It’s pretty much all-terrain, but it doesn’t feel like it is all over the place. This ride has a simple structure that allow a variety of heart rates, so it’s fun, and helps the time go by quickly. Here is the gist: The whole ride is broken down into 1 minute segments. We start off with a full circuit of segments (minus one) and explore nearly all of the positions and movements in Spinning. Then, each time we repeat the circuit, we take off one of the movements until we finish. Then, we repeat the circuit, adding the movements back one at a time until we finish. Simple, fun, challenging — just what you want from Spinning! There are also many coachable moments within this style of ride, so help your students treat each new minute of movement as its own opportunity for growth and strength. Here come the goodies:
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Our Profile today isan all-terrain ride, meaning hearts will be  all over the map.   This profile should not be used for classes of novice participants. It is designed to challenge folks with an established and well-developed aerobic base. Because it is highly challenging, pay close attention to your students and give them opportunities to rest or bow out if needed. You should also rest or perform only a recovery workout the day after to prevent injuries or overtraining. Having said that, this really is an exciting and energetic ride that will get your class jumping, literally. We are going to focus on developing our technique and strengthening our heart and leg muscles. This is also a great way to spot any inconsistencies or dead spots in your pedalling technique. During this ride, expect to learn a lot about your body, elevate your heart rate to the top of your zone, and to sweat profusely. Ready? Set? Go!

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