{"id":360,"date":"2010-12-04T03:40:03","date_gmt":"2010-12-04T03:40:03","guid":{"rendered":"http:\/\/cookiescupcakesandcardio.com\/?p=360"},"modified":"2010-12-04T03:46:38","modified_gmt":"2010-12-04T03:46:38","slug":"spin-swansong","status":"publish","type":"post","link":"https:\/\/cookiescupcakesandcardio.co\/?p=360","title":{"rendered":"Spin Swansong"},"content":{"rendered":"

I taught my last<\/strong> early morning 6:00am spin class the other morning . . . bittersweet<\/strong>. \u00a0I love teaching, obviously, or I wouldn’t do it, but honestly, getting up at 5:00am is a bitch<\/strong>. \u00a0I did enjoy that I only had to do it once<\/strong> a week . . . I don’t think I could have done anymore than that. \u00a0Hopefully I get another class soon to call my own, but for right now, it’s back to alternating<\/strong> Tuesday’s and Saturday’s and subbing<\/strong> for the occasional vacationer or sickie. \u00a0 Here’s the spin from earlier this week.<\/p>\n

SPIN – G<\/p>\n

Duration 45 mins<\/p>\n

Warm Up<\/p>\n

Born Losers – 5:20 – 10 pushups (chest to the bars), 1 min seated, 1 min hover, 1 min stand, repeat<\/p>\n

Footloose – 3:41 – very quick tempo, try to stay on the beat! Stand for 30 seconds on the beat every time the chorus comes on.<\/p>\n

We Didn’t Start the Fire – 4:30 – slides – slide for duration of chorus. Watch out for the last one! \u00a0It’s a long one.<\/p>\n

When Love Takes Over – 3:05 – sprints, 10s on, 20s off<\/p>\n

Candle – 4:00 – climb, increase speed (bursts) for duration of chorus. \u00a0Add tension after every “burst.”<\/p>\n

All You Did Was Save My Life – 3:45 – hover\/stand 30s jumps<\/p>\n

Life In Technicolor II – 4:00 – standing climb, with running arm(s). \u00a0Alternate between right and left arm.<\/p>\n

Lucky Man – 4:53 – seated to standing climb<\/p>\n

Call on Me – 8:03 – yes, I said, 8 minutes and 3 seconds. Endurance sprint! \u00a0Sprint for 1 minute on, 30 second recovery.<\/p>\n

Wipe off the sweat<\/strong> and you’re finished<\/strong>! \u00a0Remember to cool down and stretch.<\/p>\n

\"\"<\/a>These are the bikes we use at my gym. \u00a0They’re pretty great for the most part. \u00a0Easy to ride, smooth, and easy to adjust which makes it easy for new comers, and vets alike.<\/p>\n

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