Sing Along!

I've taught this class a couple of times now and it's a big hit. Classic songs that most everyone remembers, has on their ipods and loves to sing in the shower. I'm a fairly new instructor and have found this web-site to be very helpful so I'd like to give back.

This is a 45 minute class and then I do 15 minutes of ab/core work. I have found it very difficult to convey resistance levels to the classes I teach as each class has a mixed bag of students - beginners, intermediate & advanced, so I basically instruct the class to follow my cadence & match the resistance in order to do so; then I incrementally increase resistance up and down as necessary. I have received a lot of feedback that they prefer this instruction as it's hard for them to work on a percentage or # basis and very few of the students wear heart rate monitors.

Sing Along Class

• Song #1 : Swingtown - Steve Miller 3:29 - flat seat;5ced
  (warm up & upper body stretches)
• Song #2 : Midnight Rider - Allman Brothers 3:00 - flat seated
  (push ups / 2 sets 25 - these are done on the bike elbows in and farily slow to focus on biceps and triceps; cup hands together placing one thumb over the other in the center of the handlebars at hand position #1)
• Song #3 : Drivin my Life Away - Eddie Rabbit 3:14 - jumps
  (2 count / 3 sets of 15 @ chorus)
• Song #4 : Sweet Home Alabama - Lynyrd Skynyrd 4:43 - flat seated
  (cadence work - class picks their own cadence & resistance & stick to it entire song)
• Song #5 : Hotel California - Eagles 6:30 - rolling hill
  (rolling hill - in & out of saddle climb)
• Song #6 : Desperado - Eagles 3:37 - standing climb
  (very heavy hill - up out of saddle hand position 3)
• Song #7 : Peaceful Easy Feeling - Eagles 4:17 - rolling hill
  (ending seated flat with resistance level suitable to spint)
• Song #8 : Jungle Love - Steve Miller 3:09 - sprint
  (30 seconds on / 30 seconds off)
• Song #9 : Serenade - Steve Miller 3:16 - jumps or passing drill
  (4 count jumps 3 sets & stay out of saddle run on last jump of each set or you can do a passing drill)
• Song #10 : Wild Mountain Honey - Steve Miller 4:55 - no bounce or sliders
  (start hand position 3 normal cadence then standing at hand position 1 hands light on the handle bars and take the bounce out of your pedal stroke - need heavy resistance; then add bounce back by going to hand position #3; do several rounds bounce then no bounce; I did 30 seconds bounce then 10 no bounce and incrementally increased the no bounce until we got to 30 seconds no bounce)
• Song #11 : It's 5 O'Clock Somewhere - Alan Jackson 3:51 - cool down
  (stretching on & off bike)
• Song #12 : Margaritaville - Jimmy Buffet 4:11
  (clean bikes & put away - get out mats for ab / core work)

The class I taught last night RAVED about the no bounce; they kept asking for more....so if you have not tried it, give it a go. Remember to keep resistance on the bike; remind the students to stay in control of the fly wheel. On a scale of 1 to 10 (1 being no and 10 being impossible) we were probably doing this at a 7.

Cheers!

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