Spinning - Stage 7: Tournus > Station Des Rousses

Here is the profile for the Stage 7 ride that I did last night in class for anyone who may be interested. I used both the profile and the route to design the ride:

The Route:

And the profile:

We start off with a long flat road with a very gradual increase, followed by 6 increasingly harder hills. I used the route to determine when we would need to get out of the saddle for jumps or runs, used the brief downhills for short recoveries, and used the super steep hills as markers for using a 3rd position climb.

Playlist and Notes:

1. Clash (Junkie XL) – (5:06) warm up and describe class: Max HR = 85%

2. Hello Again (Dave Matthews Band) - (3:56) flat > alt flat and run or slow jumps to increase heart rate to 75%

3. Not Myself (Christina Aguilera) - (3:25) moderate climb for 3 minutes, @ 3:00, 1 passing jump (**a passing jump is when you move to third position to pick up speed (not quite a sprint) for a brief period, then sit back in saddle keeping climbing pace up - I queue "get ready to pass somebody!")

4. Stockholm Syndrome (Muse) - (4:05) flat recovery for 1 min 30 sec >@1:30 moderate hill, @ 2:30 gear down low hill

5. Fight For Your Mind (Ben Harper) - (3:41) flat road recovery if needed, maintain high cadence @ 1:00 add every 30 seconds to standing climb

6. Mr. Brightside (The Killers) - (3:41) gear down to low hill for 30 seconds
@ :30 jumps on flat for 1 min (to mimic going around the turns)

7. 999 (Lords of Flatbush) (< Free download!) - (4:21) seated flat 1 min, run 1 min, saddle 1 min
@3:00 find hill in saddle

8. Mercy (Duffy) - (3:40) jumps on hill through sharp turns to top - sets of 4, 8-count jumps
add a little gear last 30 seconds - Ask if anybody is crying for Mercy yet!

9. American Woman (Lenny Kravitz) - (4:21) flat road 1 min,
@1:00 run 1 min, @ 2:00 back to saddle for a fast flat
@3:30 low hill

10. Invaders Must Die (Prodigy) - (4:55) gear up for last 2 passing jumps, finish with strong climb to the end!

COOL DOWN! Take at least 5 - 10 minutes here if they will stay in the saddle that long....And my people really like it when I take a map of the ride I am doing, so they can visualize what is going on or where we are going. It seems to give them a goal. Sometimes I tell them that there is a pool bar waiting ahead they can all relax in once we get there.

Calorie Count for Wednesday, 6/30/10:

Breakfast - 337

Leftover hamburger and potatoes - 420

Banana - 100

Handful of Zapp's Voodoo Gumbo chips - 120

Pasta for Dinner - 550

Sierra Nevada - 190

Total Calories Consumed - 1717

Total Calories Burned - 911 (which includes spinning + weight lifting afterward)

Total Calories Remaining for the day...........................806

Spinning Stage 7 + Bootcamp

Finally I am finished with the "plains" stages of the Tour de France! Doing Stage 7 this afternoon: Tournus > Station Des Rousses:

Hills! Whooo! Although I LOVE hills in class, I'm suddenly a little cautious about teaching them today of all days since I have to teach bootcamp afterward.....but the temptation looks like so much fun! My solution is to throw together some tunes for the class, and see how many people show up. If it is low numbers, I'll repeat Stage 6 from yesterday, and do this Stage 7 tomorrow. If I have a big crowd show up, we'll do this Stage today and Stage 8 (even BIGGER hills!!!) on Wednesday!

Ok, back from the gym, and I stuck with repeating my class from Monday since I had a low crowd and wanted to save my legs for bootcamp. Bootcamp went well for my second time teaching all by myself. But it was good practice and I loved doing it! Thank goodness some of my peeps were there to cheer me on. :)

AND I now have a nice hill class for tomorrow. Yay!

CALORIE COUNT
Cereal - 337
leftover pasta from last night - 475
Protein bar - 200
Burger on onion bun with cheese/ketchup and new potatos for dinner - 675
peanut butter - 100

Calories Consumed - 1787
Calories Burned - 1487
Calories Remaining..........................................300

Tour de France Stage 3: Wanze > Arenberg Porte du Hainaut

"NEWSFLASH!!! Exercise doesn't make you gain weight. Consuming more food than you burn makes you gain weight ....period!!!"
- Chalene Johnson

 I saw that quote by Chalene on Twitter and loved it! Having balance in your life is all about what you take in, and how you burn it off. It's pretty simple, actually.

Keeping in line with the Tour De France theme in Spinning, I am working on a Stage 3 ride for today. It goes from Wanze Arenberg Porte du Hainaut. Here is the profile:

Mostly flats with three small inclines. This will definitely be a fast one with fast music! We will also try to stay at our threshold, or 80% MHR.

Music profile for the day:

1. Ain't That Cold - Bodega Girls (6:10) - warm up

2.I Need To Know - Tom Petty (2:23) - engaging in flat road, picking up cadence

3.Fell Down A Hole - Wolfmother (5:04) - hitting that first hill here, we'll make it about 3 minutes then back to a flat

4. Let It Rock (Cahill Remix) - Kevin Rudolf (3:36) - maintaining flat, move to standing to keep HR up if needed

5. Why Must You Always Dress In Black - Ben Harper and Relentless 7 (4:43) - hitting second series of small hills, climb 1 minute, flat 1 minute, climb 1 minute 30 sec, finish out with a flat

6. Go Faster - Black Crowes (4:03) - flat road but progressing with accelerations every 30 - 45 sec

7. Get On Back -  Tishamingo (4:32) - decrease gear for 1 min, add back and run during "Get on Back"

8. Crazy On You - Heart (4:54) - flat road surges during chorus to get to the front (add resistance while maintaining cadence)

9. Paint It Black - Rolling Stones (3:46) - last small incline, we'll climb for 2 minutes

10. Love the One You're With - Stephen Sills (3:06) - finish strong and fast!

11. Awe - Citizen Cope - 4:11 - Welcome to Arenberge Porte du Hainaut! Cool Down

After class, I stayed and went to Colleen's bootcamp (which I am subbing for next week if any of my people are reading!) It was brutal!

Calorie Count

Breakfast - 340

Leftover Pasta for Lunch - 440

Banana - 105

Protein Bar - 200

After-workout shake - 280
Dinner - 325

Calories Consumed:- 1690

Calories Burned: 1495

Calories Remaining for the Day............195

Spinning: Tour De France Stage 2

"Counting calories may not be popular but neither is balancing your checkbook. Both are necessary!"

- Chalene Johnson

Time to get back to the real world. Although the Food Challenge is over for me, I'm going to continue to try to keep up with my calories at the end of every day. Didn't sleep well last night (even had to drink some coffee this morning), and I'm thinking it is from the lack of training from the weekend. Plus I stayed up reading that book, only giving me 7 hours of sleep instead of the 8 that I prefer.

So another Spinning instructor at the gym had a great idea to mimic rides from Tour de France in our 4:30pm weekday afternoon classes. He printed out a map and a schedule of the type of rides, the start-finish, and the distance/time of each stage. I know I could just use some older rides that fit the description of each stage, but I'm a sucker for making themed rides, so today, I'm going to work on a ride for Stage 2, Bruxelles to Spa, about a 40 minute hilly ride. So we will do fast varying hills, will little breaks. Heart rate range should stay between 75 and 85% for the majority of the ride, which will consist mostly of flat roads (seated and standing), and mostly low to moderate hills, with two or three steep hills that may require a break at 3rd to get over, staying somewhere between 75 - 110 rpm.

This is what we are going for. This stage is actually scheduled for July 5.

Now, the trick for me is to find some music on my ipod that I haven't used lately because I have not gotten any new music in the last couple weeks. My plan is to find about 3 or 4 faster songs to get through the first 1/3 of the ride on a flat road, then we'll slow it down a bit with some power songs for the hills.

STAGE 2 PROFILE - BRUXELLES>SPA:

0:00 - 4:18  Scream My Name - LMFAO (4:18) - begin warm up, explain ride's purpose: 75 - 85% MHR, 70 - 110 rmp, flat roads that turn into small hills at an aggressive pace. Most of the ride should be aerobic until we hit 3 of our steeper hills at minutes 19, 35, and 40

4:19 - 8:00 I Need More Love - Robert Randolph - (3:42) - Second song of flat road, with small increase about half way through, but should still keep riders on a flat road. Begin to increase RPMs all the way through.

8:00 - 11:50 Ex Lover - Friendly Fires - (3:50) - Third song of flat road. Maintain high cadence between 90 - 110 rpm. Alternate between seated and standing flat.

11:51 - 15:19 The Small Print - Muse - (3:29) - This song has 2 elevations at :50 and 1:55, so we are adding a little resistance each time, slowly building up our first hill.

15:20 - 19:37 Seven - Dave Matthews Band - (4:17) - Add resistance to a moderate hill for 2 min. 30 sec until we roll back to our flat road, maintain high cadence once we are back on flat road and check HR. Get ready to hit our first hard hill at the next song...

19:38 - 23:09 Shame And Fortune - Yeah Yeah Yeahs (3:31)- Crank up resistance to a moderate/moderately hard hill for 2 minutes, and move to position 3 to power over. At the 2 minute mark, lower resistance just a little, but keep climbing.

23:10 - 27:37 - Showdown - Black Eyed Peas - (4:27) - short flat for about 30 seconds (break here if needed), then add resistance back for a moderate hill at position 3 for 1 min 30 sec, then move back to saddle without changing the gear. Focus on pedal stroke!

27:37 - 33:39 - Assassin - Headman - (6:02) - back to flat road for 1 minute. Recover if necessary, or keep high cadence and light resistance before next hill. Back to a moderate hill for 2 minutes, staying in the saddle. Roll back into a flat road for 1 minute. At 4 mins into the song, go back to a moderate hill with switchbacks to gain speed through the end of the song.

33:40 - 38:10 - More Human Than Human - White Zombie - (4:29) 1 minute Recovery. Second big hill, moderately hard at 1:00 into the song for 1 min 30 sec, then roll back to a flat road for 30 seconds for a brief recovery. at 3:00 into the song, prepare for short accellerations on a flat road, adding resistance every 20 seconds without losing speed.

38:11 - 41:03 - Bacchus - Galactic - (2:53) - Our last steep hill (mod/hard, at 85% MHR). Climb through song.

41:02 - 44:55 - Armistice - MuteMath - (3:53) - Finish with two minutes engaged in fast flat road, and begin to slowly decrease resistance to cool down.

Calorie Count for the Day:

Cereal for Breakfast + multi- vitamin - 337

LC 3 Meat pizza for lunch -  390

Pure Protein Chewy Chocolate Chip - 200

Dinner:- 650 (pasta with wheat noodles instead of my spaghetti squash)

Calories Consumed - 1577
Calories Burned at the Gym - 945
Remaining calories for the day........................632