Mio Global DIY Spinning® Ride: ‘Speed Demon’ How To Program Timer

For those of you interested in programming your own interval timer to make this ride a breeze, here’s a ‘How To’!

Download the free interval timer  app here

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Here are the ride notes I used to program my timer:

•October vol 2 ‘SPEED DEMON’• 

(via my original post on Mio Global’s blog!
1 min 55% 90 RPM, flat road.
4 min 75% Tabata style warm up seated surges (110 vs rest) 
5 min 70% 110 RPM, flat road + 1
4 min 65% 90 RPM, flat road + 1
3 min 80% MAX INTENSITY SURGE! 

May be ridden in the saddle, or at HP3. High RPM or heavy climb. Rider’s choice! 
4 min 75% 100 RPM, flat road + 2
3 min 70% 90 RPM, flat road + 2 
2 min 85% MAX INTENSITY SURGE

May be ridden in the saddle, or at HP3. High RPM or heavy climb. Rider’s choice! 
3 min 80% 90 RPM, flat road + 3
2 min 75% 80 RPM, flat road + 3
1 min 90% MAX INTENSITY SURGE

May be ridden in the saddle, or at HP3. High RPM or heavy climb. Rider’s choice! 
2 Minutes 90% 80 RPM, flat road + 4
1 min 85% 70 RPM, flat road + 4
1 min 95% MAX INTENSITY SURGE

May be ridden in the saddle, or at HP3. High RPM or heavy climb. Rider’s choice! 
True Tabata Sprints! 95%+ 

20 seconds of seated saddle sprints, 10 seconds of rest.  Repeat 8 times. (Do not exceed 120 RPM)  You should feel completely exhausted after accomplishing these sprints. Dig deep and give everything you have left!
5 min Cool Down 55% 85 RPM, flat road.
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Using the above ride notes, I then went into my Free Interval Timer app and plugged it all in. Note: The % number is % Max HR. And, you’ll want to select ‘complex intervals’ so you can add more information. (Also, ignore how the background says ‘Bad Mama Time Trials’… That’s another timer I have set.) I like to alternate the high vs low intervals as the high screen is red and low is green, that way there is a visual, as well as a sound, of when the drill changes. 

   
   

  

And here’s a more in depth view of 2 of the ‘interval cycles’:  

   

Setting this up your first time may be a little challenging, but setting the timer makes this DIY ride brainless so you can get after an intense workout. 🙂
If you have any questions, leave them in the comments and I’ll be happy to help!!! 
Happy riding!
xoxo,

Syd

Indoor Cycling: 8 tips & tricks for the Newbies

First thing you need to know is that everyone you see in the saddle has been in your shoes–everyone starts out as a beginner, even the crazy instructors! [I remember my first class, I thought I was going to die…. but SPOILER ALERT: I didn’t, and I LOVE it so much that it’s now my job.] It’s totally normal to feel intimidated and overwhelmed by the thought of an indoor cycling class, but that’s what this post is for, to help you conquer your fears and give you some more information to make that step into the saddle room a confident one. So keep on reading…

  1. Get to class EARLY!! This is extremely important. This is a great time to let the instructor know that you’re new to indoor cycling, have them help you set up your bike (the good ones will be all about helping you with set up!), and let them know of any injuries you have. Getting to class early and having this initial conversation with your instructor will help make sure you get the most out of your class experience.
  2. What do I wear? I recommend compression type bottoms (whether you prefer longer shorts, capris, or leggings is totally up to you) as the compression will help you avoid some extra soreness after class. Choice of top is up to you—but I recommend that you layer! Maybe a t-shirt over a tank top, etc. You’ll want layers you can potentially shed as you’re bound to get super sweaty. In regards to shoes, I urge you to wear/bring hard-soled shoes (something like a hiking shoe is perfect). If you don’t have hard-soled shoes, firmer-soled sneakers will work fine. Also, bring a towel, plenty of water, & a heart rate monitor (optional, if you’re looking into purchasing one, ask me about my Mio Fuse & Alpha2!).
  3. MAINTAIN FORM If you’re going to be joining me in the saddle, you’ll find out that I’m a ‘form freak’. I do this for YOU! If you follow my cues about proper form and how to maintain that form while we move around the different positions, then you will be less likely to injure yourself during your ride. For a sneak peak into proper form, see below for a link to my ‘Spinning Glossary’.
  4. Do YOU! Class is what YOU make it. You have total control over your resistance knob, & this fact alone helps customize each class to every level of rider allowing each to get their best workout as well as leaving room for improvement over time.
  5. TRY! My request as an instructor is that you give indoor cycling 2 tries before you decide how you feel about it & whether you’re going to keep with it or not. It’s a very challenging workout!!! Very efficient in calorie burn (per class calorie burn ranges from 500-800+ depending on how much resistance you put on and how much effort you put in), and more often than not people have a love-hate relationship with it. They hate it during, but love the results later. I guarantee you, if you compete with yourself and focus on getting even just 1% better each time you’re in the saddle, you’re going to love it!
  6. Have FUN!! I can’t stress this enough! Like I said before, class is what YOU make it. If the beat strikes you, have some fun, sing along, hoot & holler! The most fun classes for riders and even instructors are the ones when everyone gets into it and enjoys themselves.
  7. Respect Respect others during class and leave all your devices tucked away and your distractions at the door. The instructor has put in a lot of time outside of class to build an awesome challenging ride set to killer tunes, and your fellow riders are there to get a great workout in.
  8. REHYDRATE & REFUEL It is recommended that you rehydrate 40oz for every 40 minutes of high intensity training. Typically, class will be from 45-60 minutes so keep that rehydration rule in mind. You will get drenched with sweat, and when you sweat, it’s VERY important to replenish your body of the fluid it has just put out. Also, make sure to refuel efficiently after class. I recommend a serving of sweet potato or white rice as big as your fist & some protein as a post-class snack. For more snack/refueling tips & tricks, visit my foodie page: Paleoptimistic (on Facebook, or visit the other tabs on my  blog here!).

I hope to see you in the saddle! If you have any questions or concerns that you’d like to chat with me about prior to class, feel free to reach out at your convenience! I look forward to sharing my passion with you.

In the meantime, check out my Mio Global blog post about the terms I use while teaching, here.

Here’s where and when you can catch me:

spin where and when

xoxo,

Syd

‘Thighs of Thor’ Playlist and ride profile

You’re probably thinking “hmmm, what a strange name for an indoor cycling ride profile,” but that my dears is where you’re wrong! This ride… where do I begin… I wish my Adductors and Hamstrings could voice their opinions of this profile for you to give you the full effect, but alas they cannot, so I’ll try my best to put it in perspective… Continue reading “‘Thighs of Thor’ Playlist and ride profile”

Pyramid Play

On July 26th, it will be my 1 year anniversary of being a certified Spinning® instructor. Now, I typically take a more modern approach to my classes, as I’ve mentioned many times before, so to celebrate my 1st birthday with Spinning®, I went back to the basics with this new class profile. 

For starters, let it be known that I adapted this class profile from one of Lean Lena‘s originals.  Started with a killer profile and added even more awesomeness. Kudos to her for the inspiration! Check out her blog for awesome Spinning and TRX workout inspiration! 

In indoor cycling, a ‘pyramid’ is a way to indicate a grouping of drills all performed for the same amount of time. As you step up the pyramid, the drills become fewer and the time becomes longer. At the top of my pyramid, we sprint all out before we start down the other side. While heading down the pyramid, you pick up a drill and you decrease your time. (I’ll explain in more detail soon, no worries. It’ll make so much sense here in a sec.)


Here’s the playlist I used:

  

So, Pyramids in more detail:

After your warm up track, you’ll start into the bottom corner (I switched this up from Lena’s partly cuz I confused myself then didn’t want to reprogram my interval timer- I use ‘Interval Timer’ a free app in the App Store). I also set up my iPad with the interval timer so the class could see how much time was left of each drill and they loved that. 
Warm up

UP First step- 5, 4, 3, 2, 1 for EACH 1:15

UP Second step- 4, 3, 2, 1 for EACH 1:45

UP Third step- 3, 2, 1 for EACH 2:15

UP Fourth step- 2, 1 for EACH 2:45

TOP- sprint for 0:45

DOWN Fourth step- 1, 2 for EACH 2:45

DOWN Third step- 1, 2, 3 for EACH 2:15

DOWN Second step- 1, 2, 3, 4 EACH for 1:45

DOWN First step- 1, 2, 3, 4, 5 EACH for  1:15

COOL DOWN
And here’s my drawing of the pyramid and the drills (excuse the sweat drops):

  
If you like this profile, go give Lean Lena some love too!! 🙂  
Also, today was an overly amazing day, and I have to brag on my fiancé who spoils me to no end! I’ve briefly mentioned to him that I wanted a spin bike for the apartment, and today after I taught, he told me to meet him at his office. When I get there he pulls a sheet off of a spin bike… Not just any bike, MY bike! Proving for the 2648582614th time that he knows all the ways to my heart. Love you long time, John! 

Here’s my new baby:

  
😍😍😍😍😍😍😍😍😍
I hope you all have wonderful evenings!
xoxo,

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DISCLAIMER: Please note that while I make every effort to capture and present these indoor cycling class / Spinning class profiles accurately, the class profiles and class descriptions posted on this blog do not constitute complete instruction for teaching the indoor cycling class / Spinning class.

No statement is made to the suitability or otherwise of the indoor cycling profiles presented on this blog. Care must always be taken when riding an indoor cycle. Please, consult your physician before starting an exercise program.

The indoor cycling class / Spinning class profiles presented are not meant to be exercise and/or personal recommendations, but only examples of workouts that the author completed in the past. The owner and authors of these cycling class profiles will not be responsible or liable for any injury, illness or death resulting from the use of the information contained in this article.

Wacky Wednesday Playlist

Sometimes, if I’m feeling feisty, I like to put my iTunes on shuffle when I teach. More often than not it makes for a surprisingly exciting and hyped up class.

There’s always those certain songs that REALLY get the people going, though. So, I went with that and put them ALL on one playlist. The result, was one super awesome cycling sesh.

Here comes the playlist:

Fireball – warm up

Firework – alternating saddle & standing climb. add resistance periodically

Started from the bottom – start in the saddle climbing, add resistance until out to 3.  Keep with the beat.

GDFR – Jumps on a hill for the chorus, then climb at 3. Add resistance after each set.

Tom Ford – 4 count tap backs. (1-2-3-tap…1-2-3-tap)

Turbulence- seated climb, power out to fast standing climb at 3 when you hear ‘we hit turbulence!’

Til its gone – option to start climbing in the saddle or out of the saddle.  Whatever you chose do that for the first half of the song, for the second half switch. Add resistance periodically

Uptown funk – standing flat for most of song, add resistance and speed it up @3 for ‘uptown funk don’t give it to you’ for 20 seconds then slow it back and take it to a standing flat. repeat

Gas pedal – heavy standing climb @ 3, when you hear ‘speed it up gas pedal’ hover… when you hear ‘twerk’ OPTION to push up and drop your weight back over the saddle then back up. (push up- drop drop drop- push up drop drop drop) Keep elbows in, back supported and weight in control if you do opt in to the option.

Boom- saddle for snoop, for TPain power out of the saddle to 3 speeding it up until last ‘BOOM’. take it back to the saddle, add a level and repeat for a total of 3 times out of the saddle.

Get Low- roller coasters.  3-2-1-hover etc. movement, control, form awareness.

TTU- Standing climb with beat. OPTION over chorus to do push up then tap back then return to 3.

American Oxygen – saddle climb entire song, 75 RPM, focus on form and mind body connection.  Add a level every minute.

My songs know what you did in the dark – saddle for verses, power climb at 3 for chorus.

Don’t tell ’em – standing climb. Speed it up for ‘don’t tell em..’ chorus.

See you again – cool down

This was a great crowd pleaser and killer work out! I hope you enjoy!

xoxo,


DISCLAIMER: Please note that while I make every effort to capture and present these indoor cycling class / Spinning class profiles accurately, the class profiles and class descriptions posted on this blog do not constitute complete instruction for teaching the indoor cycling class / Spinning class.

No statement is made to the suitability or otherwise of the indoor cycling profiles presented on this blog. Care must always be taken when riding an indoor cycle. Please, consult your physician before starting an exercise program.

The indoor cycling class / Spinning class profiles presented are not meant to be exercise and/or personal recommendations, but only examples of workouts that the author completed in the past. The owner and authors of these cycling class profiles will not be responsible or liable for any injury, illness or death resulting from the use of the information contained in this article.

‘MERICA Ride Playlist

Feeling patriotic? Want a killer, spunky ride profile? You found it! Continue reading “‘MERICA Ride Playlist”