This month has been a ton of fun in my spinning classes. We have been celebrating birthdays nonstop! I always ask my classes what music they want to hear and play their suggestions, but for birthdays I make a ride just for that person with their favorite songs.
Yesterday was Lindsey’s birthday, and we celebrated! I made my homemade cannoli’s for her and the class…Don’t worry. We burned those calories off during the ride. Plus you have to kick back and enjoy some goodies every now and then. Especially when it is your birthday!
For this ride I “lightened” things up a bit. We spent most of our time working on a light hill. A lot of times we forget that a light hill can still really work us out, and I wanted to get back to some of the basics too. I have the “Pop Danthology” song in the Fun Burn ride post.
Lindsey’s B-Day Ride
Footloose 3:47 & I Think We’re Alone Now 3:47
· Warm Up
Pop Danthology 8:01
· 1 min Seated Flat 80-110 RPM
· 1 min Standing Flat
Jack and Dianne 4:11
· Seated Climb 70-80 RPM
· Increase resistance every 15 sec until medium hill and continue into next song
Chocolate 3:47
· Standing Climb 60-80 RPM
· Increase resistance to heavy hill and climb
Ain’t Going Down 4:33
· 30 sec Seated Flat 80-110 RPM
· 1 min Jumps
· Repeat
Neon Lights 3:53
· Seated Climb 70-80 RPM
· Increase resistance every 15 sec for the first minute and continue into next song
Happy 3:53
· Standing Climb 70-80 RPM
· Increase resistance and power to the top of the hill
Cups 2:09
· Seated Flat/Recover
Girls Just Want to Have Fun 3:58
· 15 sec Seated Flat 80-110 RPM
· 15 sec Standing Flat
Devil Went Down to Georgia 3:36
· 30 sec Standing Flat 80-110 RPM
· 30 sec Seated Flat…Maintain your intensity/pace back in the saddle
Sweet Home Alabama 4:45
· 45 sec Standing Flat 80-110 RPM
· 45 sec Seated Flat
Whip It 2:41
· 1 min Standing Flat 80-110 RPM
· 1 min Seated Flat
· Sprint to the finish!!
