Summer Mix!

We're in the middle of another snow storm here in Massachusetts...another 18 inches.  Woohoo!  It's really starting to suck, but it might mean no work tomorrow!!! Fingers crossed!  So for my Spinning class this morning, I decided to make a summer playlist for my class to keep their spirits up because everyone is depressed and mopey...

Here is what the class looked like today.  Our bikes have computer screens which tell us gears, rpm's, miles, etc.  If your bikes don't have that, just go by turns in and off!

1.  Warm-Up (I have them alternate between seat, second and third to warm up)

2.  Seated Climb.  Turn 2 gears up or 1/4 turn every 30 seconds.

3.  Take 5 gears off (or about 1/2 of a turn).  3 sprints at the chorus

4.  Same resistance as #3.  Fast Flat.

5.  Take all resistance off for 30 seconds.  Seated climb turning 1 gear every 20 seconds...start easy, it's a loooong climb!

6.  5 gears off (or 1/2 turn).  4 Sprints!

7.  Same resistance as #6.  Second position to seat at chorus and pick up the speed!

8.  Same resistance as #6 and #7.  Get up in third position and stay there.  Push them to add speed.

9.  Heavy Seated Hill!!  This is whatever feels "heavy" for the individual...but if their legs are flying around the wheel, make them turn in--LOTS.

10.  Same resistance as #9.  Standing Hill in third.

11.  Take off 1/2 of your gears (or 1-2 full turns).  Fast Flat--HIGH SPEED for 5 minutes!

12.  Heavy Hill in or out of the saddle.  Riders choice as long as it's heavy and they're working!

13. Cool-Down/Stretch

It was lots of fun!  Some people suggested strawberry daiquiris and margaritas after class.  I thought it was a good idea.  I could always use a bevvy at 7 am.....

Other things that make me think of summer:

Country Fest Coffee Lurve...



 


...with my Sys



Hiking :o)

But not this.  No.  Never again.