What I took away from her presentation and the ride was a new appreciate for time trials and how to structure a class around them.  After guiding us through the appropriate heart rate ranges and describing the race atmosphere to us, we were off on both an Individual Time Trial and then a Team Time Trial.  The profile here provides only an Individual Time Trial.   After a nice “long” warm-up (it’s about a third as long as a real racer would warm up, but we’ve got time constraints!), riders race against the clock, because that is what a time trial is.  In a time trial, racers start in intervals of :30, so it is just you, your bike and the road, fighting to get to the finish line with a faster time than all other riders.  Therefore, you ride at the peak of your aerobic zone for the length of the race, finally pushing over the AT at the very end.  It is intense, it is a huge challenge, and done right, it can be immensely fun.  It is basically a strength ride (SEZ), because you want to push 85% for the majority of the ride.  However, with the long warm up and big AT push at the end, it might be better classified as All-Terrain.  Whatever you call it, it is not for beginners, so make sure you’ve taken precautions and thoroughly trained your riders for this type of ride. 

I’ve put together a playlist and a ride structure that adapts what I learned from Kelli to my class and my rider’s abilities.  The ride itself is attached as a PDF here: individual-time-trials.  Download and Enjoy!

 Listen to the entire playlist:  

 Spinning: Individual Time Trial on Napster

Individual Song Links

I have been blessed with a great group of regulars who attend my 6:00 am Spinning classes religiously every Tuesday and Thursday morning.  After a year of seeing them twice a week and knowing without question they were ready to Race, we agreed to train and have a weekend race.  We focused on Strength and Interval rides that gradually increased their workload and ability to stay at a high intensity for extended periods of time.  Finally, this weekend we had our race.  It was an exciting event and even though I was nervous to try and teach this Energy  Zone for the first time, the riders proved to me that once again, it has less to do with the teacher and everything to do with the riders.  You guys rock!! 

Here is the playlist that we used.  The profile came word-for-word from the Profile provided to Spinning Members for September 2007.  All that is special here is the music I selected and the cues that I provided.  However, even those require a huge shoutout to the folks who provide their quotables on Pedal-On.com  Without those inspirations, I don’t know if I’d had a word to say!  If all goes well, you will find an excel spreadsheet attached to this post which has the moves, songs and cues I used.  I have noted song lengths here, however, I used Sony Acid Music 6.0 to DJ the mix up so that all songs would be exactly as long as I wanted.  I also used the software to use only the parts of the songs I wanted, usually the part after the build up where energy was high.  Update:  I attached a PDF file, because wordpress won’t allow Excel files.  I realize it a bit hard to read, so prepare to use your magnifying glass!!

So, enjoy and good luck with your own Race Days.  It’s a good time!

 4:00 Busindre Reel – Hevia
4:00 Joi – Indie
3:00 We Will Rock You – [Unknown Cover]
4:00 Run Like Hell – Pink Floyd
4:00 Another One Bites the Dust – Rhythm Scholar Remix
3:00 Dream of Me – Anggun
4:00 Barracuda – Heart
6:00 Riding the Waves – Afro Celt Sound System
7:00 Conga Fury – Juno Reactor
4:00 Devil Inside – INXS
3:00 Thnks fr th Mmrs – Fall Out Boy
5:00 Amma – James Asher
6:00 Into the Light – Tya
6:00 Different Role – Spinning Vol 12
6:00 Transcience – Parijat

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. 

Playlist/Profile

• 1. Indra – Thievery Corporation
• (05:24)
• 
• Napster

Warm Up, focusing on settling into the journey.

• 2. Air Batucada – Thievery Corporation
• (04:47)
• 
• Napster

Continue warming up, addressing the breath and mental outlook for the ride.

• 3. Revolution & Rise – Gionfriddo Bros
• (07:09)
• 
• Napster

A long a winding flat road that carries us off on our way. Use a slight adds of resistance to bring the workload to a moderate 70% of max. Can also perform pedal drills to prepare the legs for the long ride.

• 4. Follow the Light – Tya
• (06:11)
• 
• Napster

We will come out of the saddle for the first time and either stay in a standing flat or begin a series of slow, controlled jumps.

• 5. Alone Tonight – Above & Beyond
• (11:17)
• 
• Napster

Return to your seated flat for 1-2 minutes, then gently roll over two small rolling hills that bring you to position 3 and allow you to climb in the saddle for 1-2 minutes each. You have lots of time to play with these hills and craft them into exactly what you need to let your spirits rise. Heart Rates should come no higher than 75%.

• 6. Amma – James Asher
• (06:43)
• 
• Napster

Allow the road to rise underneath you as you build up a hill that will allow to push a litle harder. If you are fatigued or weary, a standing flat/run with resistance is an option.

• 7. Subandallah – Parijat
• (09:53)
• 
• Napster

Students choice. Flat Road to either back off and prepare for the second half or to press onward with a rising hill or even a potty break.

• 8. Read My Mind Ext. Mix – The Killers
• (07:19)
• 
• Napster

Medium rolling hill with a seated climb for 3 minutes, resistance load each minute, then stand for 2:30. Run with resistance 1:00, flat road 1:00.

• 9. Fall On Me – Gionfriddo Brothers
• (05:06)
• 
• Napster

Begin 2 longer, larger rolling hills with seated climb for 4.5 minutes, adding resistance each 1:30 Then start a standing climb.

• 10. Glow – Unkle
• (07:58)
• 
• Not Available on Napster

Complete the standing climb – 3 minutes, then RWR 1:00, flat 1:00. Use the last 3 minutes for the seated climb of the last rolling hill. Add resistance every minute.

• 11. Coqueta – Kinky
• (03:41)
• 
• Napster

Standing Climb fast and strong for the whole song.

• 12. Chain – The Fire Theft
• (03:42)
• 
• Napster

Flat Road to cool down

• 13. Most Beautiful Splendor – Parijat
• (04:00)
• 
• Napster

Additional cool down road, if needed.

• 14. Snow on the Sahara – Anggun
• (04:19)
• 
• Napster

Stretch

• 15. Operator – Toby Lightman
• (04:16)
• 
• Napster

Additional Stretching

iMix

Motivational Thoughts/Cues

1.  Settle In.   Remove your thoughts.  Shed your exterior and get raw.  Allow yourself to change in positive ways today.
2.  Don’t rush yourself to be somewhere else today.  We are settling in for a journey.  Allow your body to respond.  Be mindful of every motion and every moment.
3.  What will it take for you to commit to all 80 of these minutes?  What are you willing to give up so that your mind and body can be transformed?
4.  Feel every breath that it takes to transition into a higher workload.  Pace yourself while you allow the energy to flow freely and your enthusiasm for the task to increase.
5.  Spinning is about what is in your head and your heart, and this bike is how we bring it together with our bodies.  What thoughts are crowding your spirit?  What can you let go of to make room for success?
6.  You came here for a reason.  I guarantee it was not so you could be mediocre.  You came here to improve.  Tap into your inner strength to get the job done.
7.  Imagine that you are on mile 7 of a 50-mile ride.  What are you going to change right now to ensure that you get to the finish line?
8.  “On the bike, I am pure” – Luciana Marcial-Vincion.  What are you still clinging to that prevents you from being pure?  Imagine yourself as a perfect being.  Imagine the you that are striving to become.  The you that will not settle.  Be that person today.
9.  “This hill is not going to lie down and go flat, simply because you wish the journey to the top to be easier.”  Recommit to all of the reasons you are here today.
10.  “Leave no regrets on these hills.”  You still have time to get everything you want out of this ride.  Surprise yourself with how capable you are of getting the job done well.
11.  These final moments give us an opportunity to surge with energy as we approach the end.  By all accounts, you have succeeded, but you aren’t done yet, so let your pride show as you ride out this final hill.
12.  Celebrate!  Acknowledge your work.  Let your body embrace the recovery as you take the time to come down to a resting place.
13.  Give your body the gift of a long stretch and don’t forget to drink up throughout the day!

Enjoy!