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…

But then I blew up. 

Between leaving work late, almost forgetting my music, picking up a filthy child from school who had to be washed before we could leave the house again, having to make a special trip to get the battery in my heart rate monitor changed, losing my stop watch, and fighting through one of the worst cases of muscle soreness I’ve experienced lately, I’m surprised I even made it to class.  It’s just a long list of random occurences that singularly are no big deal, and even collectively are completely survivable and hardly worth mentioning.  Except I mention them because they threw me into a complete state of mental chaos.  I just wanted to give up.

But that is how life is — a swirly mass of demands to be met and obstacles to be overcome and you never know what life is going to throw at you.  And in a metaphorical sense, it is how workouts can be too.  So instead of fighting it, I rode it and I asked my riders to ride it to. 

Explanation

The instructions were simple:  no matter what comes your way, no matter how ridiculous or impossible the cue seems, accept it, integrate it, ride it and DONT BLOW UP! 

I started the music and we were on our way.  I made up the terrain as we went along, based loosely on my profile, and in response to what I saw in my riders.   We never attempted anything contraindicated, but I definitely got whackier than my usual by-the-book Spinning Rides.   However, the wacky terrain supported the purpose, which I constantly reminded them was to stick to your guns; learn to overcome obstacles by anchoring on to something positive, something strong that exists inside of you.  I also pointed out that from the moment we arrived on the bike, there was a conflict between what was going on in our minds and what was going on with our bodies.  We have to quiet the mind and focus on the moment if we want to arrive at our destination….

They had no idea how long each movement would last or when recovery would come or what would be next.  I usually overcue what to expect in the ride and how long it will be and how to save up for what’s coming…  Not today.  The not knowing how long was probably the toughest part for them and for me.  After sustaining for a bit, my incredibly sore legs would cry out for a break, and I’d be tempted to switch to a new movement, but that would defeat the purpose, wouldn’t it?  To overcome this, I did a lot of coaching off the bike and I kranked for a bit.   And so, the ride was created by observing them.  I encourage you, if you consider using the ride this way that I am describing it, to watch your students and let the terrain unfold organically based on what you see.  For instance, we did a set of jumps that lasted for an entire song.  I almost NEVER do more than 10 or 15 jumps at a time in a class because usually the riders fall apart before then.  But they were so focused, so intent on their purpose, that their jumps kept getting better and better.  Instead of sloughing off, they were going harder and getting to a smoother, more rhythmic place.  And I wasn’t about to let them miss out on this great opportunity!!   And so, they jumped for nearly 3 minutes.  Some took breaks, some slowed down, but they were being smart about it, and it was great.  Watch your students and adapt the terrain to them.

The next night, I subbed a class and did the ride exactly as it was planned.  And it went well too.  This group doesn’t usually get into my rides because I am quite different from their instructor.  However, this ride seemed to win them over and it sounded like they were challenged.  I got good comments after and some said they’d be coming to my class.  We’ll see…. 

The Profile

The real profile is a circuit combined with a time ladder.  Props to the folks at Pedal-On for once again providing the concept and structure for my class! (I’m pretty sure Monica and Patrick S are my main sources on this one.) The circuit consists of 7 moves:

• Seated Flat – moderate resistance and cadence (doubles for recovery if needed)
• Seated Flat – increase resistance and cadence
• Standing Flat/Run with Resistance
• Seated Climb
• Jumps on a Hill
• Standing Climb
• Seated Climb

Then, for the time ladder, repeat each loop with movements lasting:

1. :30
2. :60
3. :90
4. :60
5. :30

In the first class, I ditched the time ladder portion instantly.  The second night it provided the structure for a great workout!  For the chaos ride though, anything goes.  I did the movements out of order, for as long as necessary, threw in jumps on a flat road, and a big sprint at the end.  I put them on a hill and did some seriously heavy loading.  Whatever the moment called for.  And it was fun!  At least for me…  And a couple of folks who said they loved it as they left. 

The Music

I was a little apathetic about the music as I put it together.  In addition to the chaos of the day yesterday, the days preceeding it were jam packed, and so I wound up at the last minute just tossing a bunch of songs I’ve acquired recently into Mix Meister and had a playlist.   Oddly enough, they worked.  Or, as the moment unfolded, the song was taken into account for the choice of movement, and that worked.  Either way, I realized that some of these are real gems that I will use again.  It is incredibly eclectic, or chaotic if you will… 

View as an iMix in iTunes

That’s it! Have a great ride!

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

Songs not on iTunes:
Omni Vista – These are the Moments Available at ccMixter.org

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

0. Human Nature (3:45) Intro while everyone is arriving and setting up. Work the room and greet your students.

1. Wanna Be Startin’ Something, featuring Akon. (4:14) Warm Up. Set the tone. We are here to celebrate life and show appreciation, not only for one man’s amazing gifts, but for the gifts we have each been blessed with.

2. Black or White. (3:23) Pick up the pace and find a steady rhythm. Even out your pedal stroke by engaging the entire circle. Begin tapping up the resistance and finding the true road. What can you give today?

3. The Way You Make Me Feel. (4:36) Find your first hill and your first change to challenge yourself. Get away from your comfort zone and into a place that you have no choice but to grow stronger. See yourself advancing to the summit of this 4.5-minute hill. Gradually increase the resistance everytime you get too comfy, or every 60-90 seconds.

4. Shake Your Body (Down to the Ground). (3:45) The road evens out and we find ourselves back on a flat. Keep the resistance and alternate periods of standing (running with resistance) with sitting. Let your heart be your guide as you keep a steady 75-85% heart rate.

5. Leave Me Alone. (4:40) Set of rollers that lasts for 2 songs, about 10 minutes. Each one is stronger and steeper than the time before. Continually load the resistance until you need to come to a standing climb. Push to a heart rate around 85% and let your legs fall into the rhythm. Stay standing for 30 seconds, before taking a seat and pushing through the hill in the saddle for about a minute. Then ease off the tension and take the flat between your hills for about 30 seconds. Repeat through this and the next song.

6. Working Day and Night. (5:14) Continue the rolling hills. Ask yourself why you are here. Have you committed to the ride? Have you committed to yourself? What are your strengths? What makes you proud?

7. In the Closet. (6:31) Back to the flat road. Increase cadence and resistance to an effort of about 80%. Think consistency and once again work to remove any kinks from your pedal stroke. Stick with it for the long duration of the song, but give yourself a break from the saddle if needed.

8. Smooth Criminal. (4:17) Jumps! Take them slow, make sure they are controlled and do as few or as many as you can before allowing yourself to recover and then try again. Stick with just 4 or 5 perfect ones at a time and stop if your form gets sloppy at all.

9. Thriller. (5:58) This your most memorable contribution. Make it count for yourself as you ride the flat road then sprint on the choruses! Put your final fiercest effort into it! (Heart rates 85-92%)

10. Will You Be There. (3:40) Ride it down and reflect on your accomplishments. Realize with quiet confidence your own blessings and gifts and successes.

11. Man in the Mirror. (5:18) Stretching. Reflecting. Honoring. Caring.

For more from the King of Pop, visit iTunes:

The Playlist

I chose songs from Masterbeat for this one. The dance mixes available on Masterbeat are too much fun! My favorite feature is the Playlists tab, on the right side, hiding behind the New Releases. Here is where the DJs post the music they spin at a party or event. So fun! I picked Brett Henrichsen’s White Party 09 mix:

GET IT HERE

Brett’s full playlist is hours long — long enough for a great party! Here are the songs I couldn’t resist. They total a little more music than you’ll fit into a single class, so you might MixMeister these into a shorter playlist, or just jump through them, like I did. Either way, you will enjoy these!

1. Whitney Houston – I Wanna Dance with Somebody (Luis Erre 2006 Club Mix) (8:59)
2. Tristan Gardne – Cancun Paradise (DJ Novament Re-Worked Mix) (8:19)
3. Rihanna – Pon de Replay (Luis Erre Replay Club Mix) (8:10)
4. Depeche Mode – Just Can’t Get Enough (Dirty South Remix) (7:52)
5. Da Robsta & Frankly B f. MC Justice – Back to Da Old School (4:41)
6. Lady GaGa – LoveGame (Dave Aude Club Mix) (7:09)
7. Julian Marshall – Viva La Vida (Dance Mix) (6:29)
8. Leona Lewis – Bleeding Love Alex Dubbing Orchestral) (9:34)

The Profile

As mentioned before, this is basically a circuit or a loop ride, but we decrease the movements by one each time we repeat, then add them back on.

Warm-Up: 5:00
FF 1:00, StF 1:00, J 1:00, SC 1:00, StC 1:00, R 1:00
FF 1:00, StF 1:00, J 1:00, SC 1:00, R 1:00
FF 1:00, StF 1:00, J 1:00, R 1:00
FF 1:00, StF 1:00, R 1:00
FF 1:00, R 1:00
FF 1:00, StF 1:00, R 1:00
FF 1:00, StF 1:00, J 1:00, R 1:00
FF 1:00, StF 1:00, J 1:00, SC 1:00, R 1:00
FF 1:00, StF 1:00, J 1:00, SC 1:00, StC 1:00, R 1:00
FF 1:00, StF 1:00, J 1:00, SC 1:00, StC 1:00, JOH 1:00, R 1:00
Cool-Down: 5:00

Total: 55 minutes

Abbreviations:
FF: “Fast Flat” – Take your flat road with a quick cadence, but don’t forget the resistance!
StF: Standing Flat, sometimes called running. HP2
J: Jumps. Stay in control, leave them out if you’re new to cycling.
SC: Seated Climb – Don’t cheat yourself out of a real hill — the interval only lasts a minute!
StC: Standing Climb – Add more resistance and push to the top of a short hill.
JoH: Jumps on a Hill – Final move. Keep a reasonable tempo, but take the last minute to push the heart to its own grand finale.

HAVE A BLAST!

UPDATE: Here is the playlist at Napster.

1) Amor, Andy Fortuna Productions (3:47) Seated Flat. Our goal is to increase heart rates to 65% while we turn up our core temperatures. This ride will require commitment and focus, so allow yourself to let go of the rest of the world as you settle into your bike. Begin connecting to your breath and get excited about what you are setting out to accomplish today.

2) One Way or Another, Blondie (3:27) We continue warming up in a standing flat. Heart rates increase to 75% while we observe how our body parts all work together to keep us out of the saddle. Shoulders are easy, core is engaged for support, hips are steady with very minimal bounce, legs are fluidly turning perfect circles.

3) The Lion, Spinning Volume #13 (6:35) Pedal Drills. In order to perfect our jump technique, we must first remind ourselves how crucial a fluid, steady pedal stroke is. We will alternate pedalling with the right leg only and the left leg only, each leg for one minute, repeat 3 times for a total of 6 minutes. Focus on even circles with a steady effort that does not accelerate or decelerate at any point during the circle (ie, heavy pushing through the front of the stroke so that you can then “ride” the pedal up the backside, thus allowing your quadriceps to work alone). We want the work to be the same at every point around the circle. Visit my pedal drill profile for more information.

4) Una Donna Per Amico, Spinning Volume #12 (6:07) Take a minute to hydrate and allow your legs to remember how to work together. Each leg was powerful enough to move the bike alone, so together, they should have twice the power. Keep them strong. As we prepare for jumps, settle into your cadence and your fluid pedalling, then add enough resistance to run. Do not change your cadence or accelerate to “Get Up” out of the saddle. Instead, feel yourself float up to just an inch over the saddle and stay there for 30 seconds, making your pedal stroke fluid, your hips even, and your posture supported and energized. Then ease into the saddle and recover for 30 seconds. Repeat for as much of this song as you would like, resting when needed. Heart rates increase to 80% or higher and will stay there for the rest of class, most likely.

5) Black Horse and the Cherry Tree, KT Tunstall (2:52) And now we jump, evenly and completely in control. Do not allow yourself to be sloppy. Be honest, and when it is no longer your legs moving you smoothly in and out of the saddle, rest. You can always jump back in after a recovery. We are going to use the music structure to help us move us forward as we increase our frequency while improving our technique today. (Normally I would not choreograph my jumps or rely on the beat of the music to tell me when to move — this is strictly a drill). Standing up when she starts singing, we stay “Up for 2 8-counts, Down for 2 8-counts.” You’ll do this 3 times to get through verse one, and the chorus and a break. For next verse, you cut it down to “Up for 1 8-count, Down for 1 8-count”. Repeat 4 times to get through the verse. On the chorus, we double time it again to “Up for 4 counts, down for 4 counts”. Repeat until the final chorus, where you will shorten it again to “Up for 2, down for 2″** and ride it to the end of the song. Remember, your cadence should not change at all during the song. It may not turn out that way today, but it will give you something to work for.

6) Baba O’Riley, The Who (5:08) Recover for as long as it takes you to feel ready to jump again. This time, our goal is to improve our stamina. We are going to jump at a rate that is about as fast as “Up for 2, down for 2″** As soon as you are ready, start the clock and move with steady, confident controlled motions that smoothly elevate you out of the saddle and allow you graccefully return to your seat. Jump steadily for as long as you can, shooting for a nice high number of jumps. Can you perform 25 perfectly without resting? 50? 100? There is plenty of time, so do as many as you can, then rest and come back to break your own record. This is a tremendous challenge, especially to stay disciplined enough to rest when it is no longer your legs moving you, but your arms or momentum or jerky accelerations to lift up or down. Allow yourself the last minute of the song to recover.

**Update:  I want to briefly clarify my counting methodology for the two previous jump sequences.  I realize that I what posted indicates that you should maintain your jump for two counts of the music.  This is an error on my part.  When I count the music and jumps which, as I indicated, is rare, I count the music half as fast as I would if I were dancing to it.  So in effect, all the numbers you read above should actually be DOUBLED if you are counting the exact beat of the music.  I apologize for the confusion and danger associated with performing jumps too quickly.  We aren’t going for popcorn jumps here.  The name of the game with jumps is always CONTROL!!   

7) Get Up, Ciara (4:21) Here comes the hill. If you still need the recovery, allow yourself to start with a steated climb. However, as soon as you are able, give yourself a nice, heavy (7 on a scale of 1-10) hill and come on up to HP3 for a standing climb. Allow yourself to acclimate and enjoy the climb for the first 2 minutes, then move into the jumps on a hill. Start with longer, less frequent jumps, such as “Up 2 8-counts, Down 2 8-counts” as we did with the earlier jumps, then increase your frequency as you work for 2 minutes.

8 ) Coqueta, Kinky (3:38) Lighten your hill slightly (6 on a scale of 1-10) and increase your cadence. Let yourself get fired up about the final push. Pump the legs in your standing climb and find your rhythm. Take a minute to get ready for your all out effort to the end. Maintaining complete control and fluidity, lift in and out of Hand Position 3 with an even cadence. Feel the energy surging through your body and finish off with strength and conviction. Jumps on a hill to the end of the song — Last chance to Ride Like you Mean It!

9) Heart of Glass, Blondie (4:12) Ride your flat road and allow your heart to gradually reclaim the beats you spent. Allow your breathing to slow as you cool down with light resistance. Give yourself kudos galore for your accomplishment!

10) Wasted, Carrie Underwood (4:34) Additional cool down and stretching.

11) Angel, Massive Attack (6:14) Final stretch. Hooray, you made it!