NO REST until 2013 Spin!

I can’t believe I am actually going to post another routine on the same day. This hasn’t happened since I first started this blog. Working full-time has taken its toll on my writing time!

Here is a routine I did this Monday in my early spin class. I intend on keeping the endurance and intervals up around the holiday. This time is not about building stamina or getting stronger… Let’s admit it: for most, it’s about keeping the pounds off! Endurance and intervals will help you just do that: lengthen the burn, raving up the metabolism, and hopefully keeping hunger at bay… more or less 🙂

Here is the ride:

1) Miike Snow, Pretender (3:34). Pre-class.

2) Django Django, Life’s a beach (3:06). Warm-up.

3) Great White Buffalo, Russian satellite (3:33). Hill in 2nd keeping up with the beat. Bringing up the heart rate (if not, bring the resistance or the pace higher). Breaks at 1:14-1:26 and 2:05-2:45.

4) Metric, Gimme sympathy (3:55). Endurance sprints in 2nd at 0:45-1:20; 1:53-3:03; then, cadence down for last 50 seconds.

5) Ellie Goulding, Anything could happen (4:46). Straight hill climb. Do not reach a 10 of perceived exertion level. You have to be able to keep moving at a reasonable pace. Focus is on bring the knee up as soon as the pedal is at the bottom.

6) Of Monsters and Men, Mountain sound (3:31). Runs in 1st.

7) Estelle, American boy (4:45). Stabilizations in 2nd. This means that you have to engage your core, keep the hips steady (minimize the side to side “sweep”) and limit the up and downs of the body. Legs work like crazy! Quads asking for mercy? 😉

8) One Republic, Feel again (3:06). Bring up the resistance quickly four times (steep hill) then run for 20 seconds at 0:56 and 2:05. Bring resistance down one level in between.

9) Two Door Cinema Club, Sleep alone (3:58). Jogs on steady resistance in all positions.

10) Rihanna (Remiix Flashback), Diamonds (4:28). Move on to 3rd position and start increasing the resistance. Straight hill coming up. Finish seated.

11) Train, 50 ways to say goodbye (4:08). Sprints in 1st at: 0:45-1:12; 1:56-2:25; 2:58-3:52.

12) Alex Clare, Too close (4:17). Rolling hills. Finish the last minute and a half on a gradual decent to bring the heart rate down.

13) Yuna, Live your life (3:13). Cool down.

007 Spin

“Bond. My name is Bond.”

 

I am a long-time fan. I used to watch all the Bonds on TV with my mom as other families would watch The Sound of Music or any other holiday movie.

To celebrate Skyfall, which I still haven’t seen by the way (damn you, adorable daughter!), I created a routine around the most famous James Bond theme songs.

1. Garbage, The world is not enough (3:56). Warm-up.

2. Duran Duran, A view to a kill (3:35). Start on seated flat with gradual increases in resistance at 1:12 and 2:44.

3. A-Ha, The living daylights (4:14). Rolling hills in 2nd and 3rd, going from a level 7 to 9 of perceived effort. First increase at 0:40. Second stage and increase between 1:08-1:50; decrease. Third increase at 2:22-2:47; decrease. Last increase at 3:32-4:00.

4. Tina Turner, Goldeneye (4:43). Straight hill climb.

5. Chris Cornell, You know my name (4:03). Fast flats with crescendo (gradual and subtle increase in resistance levels) at 0:42-1:00-1:30; 2:00-2:18-2:48; 3:04-3:18-4:00.

6. Wings, Live and let die (3:15). Runs with resistance in 1st position at 0:48-1:22; 1:37-1:52; 2:36-3:02.

7. Madonna, Die another day (4:37). Jogging in 2nd position (level 6-7). Increase the pace between 0:47-1:10; 1:27-1:57; 2:21-2:52; 3:15-3:44. Finish with a 45 sec climb in 2nd (3:45-4:30).

8. Jack White feat. Alicia Keys, Another way to die (4:24). Stay in 2nd with resistance at 7-8. Attacks in 3rd at 1:02-1:18; 1:57-2:40; 3:18-4:10.

9. Oakenfold, James Bond theme (4:03). Jogging in all positions. Resistance at comfortable level (6-7).

10. Gladys Knight, License to kill (5:07). Hill climb. Finish in 3rd for the last 2 minutes.

11. Adele (Shahaf Moran remix), Skyfall (4:07). Sprints in 1st (S) with one to two levels of resistance (R) added after the sprints. S:0:47, R:1:19. S:2:15, R:2:30. S:3:28, R:3:56.

12. Shirley Bassey, Diamonds are forever (2:41). Cool down.

Happy Thanksgiving to all if I don’t have time to post before then!

Sick as a dog playlist! (tighten up)

Yes, I have been sick. Puking for over 12 hours and not so good the next 24 hours! I will skip the crude details and go straight to the playlist I used this week. I recycled one because of my state and it was a hard-to-sustain spin, let me tell you!

1. Tenderoni – Kele (4:32). Warm-up.

2. I gotta feeling – Black Eyed Peas (4:49).  Up the resistance, reach a level 7 and stay in 3rd. Warm up the glutes and the hamstrings!

3. Don’t you want me – Glee cast (3:34). Same in 2nd. Straightforward, start on flat road and increase to level 7 while in 2nd position.

4. Can’t touch this! – Extreme Party Animals (3:37). Resistance at 7/8, body in 3rd. Switch hands 2nd to 3rd.

5. Raise your glass – P!nk (3:21). Run on flat with sprints with added resistance.

6. Kids – MGMT (5:00). 3 positions with added resistance after each cycle.

8. Video killed the radio star – The Buggles (3:28). Anyone older than 20 remember that one? 🙂 in 2nd position, 20 sec stretches as if climbing stairs (stabilize the upper body).

9. Shoelaces – Submarines (3:09). Straight hill climb in 1st.

10. Bulletproof (Tiborg remix) – La Roux (3:28). 2nd position + sprints in choruses with recovery in middle of the song.

11. New sensation – INXS (3:40). Straight 3rd. Knees up!

12. Back in your head – Tegan and Sara (3:01). Read those two have a hard time not fighting! Makes for great music (i.e. Fleetwood Mac!). Stay in 3rd, add resistance and do the “crunches”, moving the hips from center to back just a couple of inches.

13. Tighten up – the Black Keys (3:30). One of the best and most creative bands out there lately! C L I M B!!!

14. Foundations (clean edit) – Kate Nash (3:45). Rolling hills.

15. Move along – All-American Rejects (4:00). Go home on flat and cool down…

Short blog this week but I will be back soon for a better, 4.0 version of myself next week! 😉