Make you wanna puke ;)

I have been teaching a lot of indoor cycling classes lately and copiled some of my favs into one cd. I teach with a work/not think attitude. I push my folks so hard that they don't have the energy left to think about things. Therefore, I like to base my resistance levels on the easiest way to think about things possible. 0= no resistance (a no-no, 5= moderate resistance ("doable climb"), and 10= so much resistance you might want to cry, but you are still moving, but just barely. I'm sure some of you avid cyclists will disagree with my scale, but my folks seem to enjoy the simplicity (and they keep coming back in droves) Enjoy!

• Love Shack (5:21): Warmup
• Idlewild (3:23): seated at 5; come to jog @ choruses (stay at 5)
• Lonely no more (3:41): Seated hard climb at 8, increase to 9 after 2.5 minutes
• Starry Eyed Surprise (3:40): Pos 3 at 7, jog at 7 at choruses Jump Jive And Wail (2:48): FF at 3/4; sprint at choruses
• Brick House (3:26): Pos 3 at 7; increase speed at choruses then back down speed but increase resistance at new phrase
• Smells Like Teen Spirit (4:50) (I call this "Pass, Lead, and Draft"- It's a killer!) Start with explanation. At beginning of each chorus you will do the P,L, and then D. Choruses start after the "Hello, hello..." Give your folks an object to chase (first time is a best friend with whom you compete for everything, next two riders are your mortal enemies, and the last rider is you, the teacher- really challenge them to beat you) So, start in pos 3 at 7/8, trying to pass the rider going uphill- the Pass, after 32 counts (4-8 counts) have them sit down, hold that resistance, and hold that lead- the Lead for another 32 counts. Then they get to draft behind the next riders going downhill at minimal resistance- recovery. Next chorus has two back to back riders. So, Pass and Lead (each 32 counts), then immediately Pass and Lead again (each 32 counts). This is why you have to play up the enemies- I have them envision that neighbor that lets their dog poop on their lawn! The last chorus is a bit longer. The Pass and Lead are each 5-8 counts, then they are done. Pulse check!
• Get Up (Ciara) (4:21): at 6/7 Seated, then jogs, then pos 3; start at 30 second intervals, cut to 15, then 10 then 8 counts, then 4 counts
• Dance, Dance (3:00): seated at 4/5; Sprints at chorus (begins with "Dance, Dance")
• Save a Horse Ride a Cowboy (3:22): Position 3 at 7, Hover seated upright at choruses
• Black Horse and a Cherry Tree (4:29): FF at 3/4, decrease speed bump up resistance to 5/6 and fast low jog at choruses
• Ain't Goin Down 'til the Sun Comes Up (4:29); Pos 3 at 6/7 on the beat, hover back low at choruses. When sounds like song is ending, there is 1.5 more minutes - make'em work!
• Be My Girl (3:33): Divide room in half - group 1 and Group 2. When group 1 works, group 2 recovers and vice versa. Start with group 1 sprinting for 1 second. Switch groups. Do 3 rounds of this and let them all rest for 20-30 seconds. Repeat for 2 rounds one more time but for 15 seconds each. Let all rest 20-30 seconds. Make entire group sprint to finish line.
• Iris Cooldown
• Too Little Too Late Cooldown

Holy Moly is this an intense ride! Your floors will be wet and your people exhausted, but they will come back for more next time. If you have any questions, please email me. I have tons of other rides I make up on an almost weekly basis.

Shelley

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