Meet and Greet

This blog is meant to help track my progress and share ideas, lessons learned with anyone who actually reads it? However, I also want to use this as a way to share my journey to becoming a cycle instructor at a gym near you! I’ve been messing around with putting together a ride for awhile now and finally feel like I have 1 solid ride put together. This ride will be the first ride I teach and is intended to introduce my students to me as an instructor. Here is the ride, including music and cues. PLEASE PLEASE PLEASE leave me a comment and let me know what you think, I am always open to suggestions. If you take cycle classes, please share what you like/don’t like.

 

MEET AND GREET

 

Boston – More Than a Feeling, 58 BPM

This is our warm up, match tempo and start adding resistance

 

Breaking Benjamin – Breathe, 91 BPM

We are going to work between a zone 2 and 3. We’ll start seated for the first minute, at a zone 2 (challenging but comfortable). Then we’re going to add a BIG turn (or a few), and stand, keeping tempo reach zone 3 (challenging and uncomfortable). Hold this for 30 seconds and return to a zone 2.

• 0:00-1:00 seated zone 2
• 1:00-1:30 standing zone 3
• 1:30-2:00 seated zone 2
• 2:30-3:00 standing zone 3
• 3:00 – end of song, seated zone 2

Alannah Myles – Black Velvet, 91 BPM

This is a hill climb, we’re going to add big turns to get in to a zone 4 

• 0:00-0:55 seated zone 3, this is challenging but not max effort, pace yourself for a zone 4(breathless, winded but not max)
• 0:55-1:15 BIG turn, stay seated, zone 4 for 30 seconds
• 1:15-1:55 return to zone 3, still on the hill, still working
• 1:55-2:15 BIG turn, stay seated if you can, zone 4 for 30 seconds
• 2:15-3:00 return to zone 3, still on the hill, still working
• 3:00-3:45 BIG turn, stay seated, zone 4 for 45 seconds, recovery is coming soon!
• 3:45-end of song, active recovery, stand if needed, still working but recovering

 Kings of Leon – Be Somebody, 67 BPM

This is a steady zone 3 song, challenging but not breathless. This should be hard, pace yourself, you have 3:47 of work here, stick with it. Focus on your breath, adjust resistance as you get tired, keep tempo!

 

One Republic – All The Right Moves, 73 BPM

Lets stand up, you have a bit more recovery if needed, otherwise grab resistance and get to tempo. We will recover standing and work seated

• 0:00-0:52 – zone 2, recovery
• 0:52-1:18 – seated, take it to zone 4, work hard, add resistance as needed
• 1:18-1:45 - stand, don’t touch the gear unless you didn’t put enough on in the first place!
• 1:45-2:11 – Seated, zone 4, push yourself hard!
• 2:11-2:50 – Stand, active recovery, keep tempo
• 2:50-end of the song – Seated, zone 4, go to the end, recovery is just around the corner!

Del Amitri - Roll To Me
This is an active recovery, catch your breath, drink some water, grab some resistance and get to tempo when you're ready

Team Intervals!!  We'll be working with two songs here.  The right half of the room will be Team A, the other half Team B.  Each team will take turns sprinting.  A sprint is not about speed, but rather about putting on enouch resistance to experience a noticeable change how hard your breath is working.  Do your best to keep tempo, just add enough resistance so you are working hard in a Zone 4, don't worry about your neighbor
Song 1 - Foo Fighters - The Pretender 86 BPM
Song 2 - Motley Crue - Kickstart My Heart, 90 BPM

To start, I want everyone to get to tempo, stand or seated, doesn't matter
Team A :35-1:00
Team B 1:00-1:25
Team A 1:25-2:25
Team B 2:25-3:25
INSTRUCTOR'S TURN!  3:25-4:25
Team A 0:00-1:00
Team B 1:00-2:00
Team A 2:00-2:30
Team B 2:30-3:00
EVERYONE!! 3:42 to end of song

Gnarls Barkley - Gone Daddy Gone, 82 BPM
Active recovery, catch your breath, drink some water, grab resistance and match tempo when you're ready.  Get to a zone 2 when you're ready

Shiny Toy Guns - Ghost Town 97 BPM
Seated intervals, recover in zone 2, work in zone 4
1st interval 0:57-1:27 SPRINT (add resistance, work hard)
2nd interval 1:57-2:41 SPRINT
3rd interval 3:13 to the end

Black Eyed Peas - Rock That Body 62 BPM & Public Enemy - Bring The Noise 63 BPM
We are going to work through both songs, standing intervals.  These are slower, make your breath work hard!
Stand for the work, sit to recover
30 seconds zone 3 (just below tempo)
45 seconds zone 4 (match tempo)
Options 15 seconds zone 5 (faster than tempo)
30 seconds down, recover
REPEAT THROUGH BOTH SONGS, ENJOY!

The Ataris - Boys of Summer 63 BPM
This is our last working song, make it worth it!  This is your workout, not mine, push yourself hard then we're done!  This is a steady zone 3 song.  Add resistance, keep tempo!  You have 4:18 left of work then we recover!

RECOVERY - SONGS NOT INCLUDED, SUBJECT TO CHANGE

FYI - In case you are wondering about the zones, they are defined below:
Zone 1 - Easy warm-up and recovery
Zone 2 - Challenging but comfortable, steady aerobic pace
Zone 3 - Challenging and Uncomforable
Zone 4 - Breathless, not maximum but winded