This is a Spinning Profile for a ride that totals 80 minutes on the bike plus 10 minutes of stretching for a 90 minute profile.  I got my students up extra early one morning for this ride that went over really well.  Because the ride was a first for them and for me as an instructor, I kept it very simple and mostly motivational.  Also, I didn’t want them to fall asleep, so half-way through, the profile changes from a EEZ to a SEZ. Therefore, “Endurance” in the title really only means “able to endure the bike for a long time.”

Here are the playlist and profile, updated to include song links on iTunes and Napster. I hope this new format helps you with your planning and song-obtaining! After the profile, I have included a series of motivational cues to get you through the ride. 
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We’re back with another Spinning Playlist and profile!  Summer has wound down and as fall approaches, I am encouraging my riders to make a fresh start and look for ways to get something new with each and every ride.  My early morning riders have been riding consistently for over a year, so we are going to work toward a Race Day for the next month.

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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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Welcome back!  I took last week to be with family and enjoy my birthday.  Today we are back with another exciting Spinning Profile that works intervals.  Everybody loves intervals, so let’s get to ‘em! If you want the playlist, you can check it out on Napster.

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There’s been a lot of interest in my Spinning Profile which focuses on pedaling technique, Endurance Profile – Smooth Riding.   It seems that many of you are interested in improving your technique on the bike and I applaud you!  It can be tedious and academic to actually LEARN how to do something and to fully understand the mechanics of it.  Rest assured that time spent understanding these fundamentals will pay off in the end.  Since these are more focused activities that work the heart between 65-75% typically, they work well with your endurance rides.

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Looking for a new Spinning Profile?  Here is what we did in my 6:00 am Spinning class this morning.  The gentlemen in my audience have been begging for less pop/dance and more classic rock, motown, “oldies”…  So I came up with this playlist for them (You’re welcome, Walter!).  Here is the Playlist at Napster.

The profile is a simple idea:  You choose a destination, ride out to it, turn around and come back.  In this profile, I have also added an element of visualization.  You want your students to experience a purpose in riding out, climbing a heavy hill to get to a place, then have to come back and do it again to get “home”.  You can be very creative with your cues and your motivational assistance, but be careful!  Give your students the opportunity to come up with their own images — don’t make any suggestions, or give them your own ideas.  It is best left up to each individual to interpret your cue and decide what type of goal they will set.   Have fun and stay safe!!

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