Before we get to the ride I want to share with y’all, I wanted to thank everyone for their emails, comments, prayers, and positive thoughts for Lady and her surgery. It really meant so much to us! Lady is currently doing well, and recovering from her surgery. Each day she is getting more of her “pep” back, because each day Lady is getting back to being bossier and bossier.
In my next post I’ll write in detail about Lady’s tumor, and what any of you who may go through this can expect and what questions to ask your vet.
I wanted to share the ride I put together earlier in the week for my spin class today. It is an eclectic mix of music. I kinda hit a few decades of music in this one, but they are such great songs that you just want to workout to and sing along to. Hope you enjoy this ride! Happy Spinnin’!
Hit it Hard
Wasted 3:08 & Take Me Home 3:25
- Warm Up
American Pie 8:38
- 40 sec standing run on a flat 85-100 RPMs
- 60 sec 3rd 60-70 RPM
Overload 3:31, Wrapped Up 3:06, Shut Up and Dance 3:19, Honey, I’m Good 3:19, Geronimo 3:38, Closer to Free 3:09
Each position in the following sequence is 20 seconds in length. Repeat 10xs!
- Seated Climb 60-70 RPM
- Standing run on your flat or hill
- Climb in 3rd 60-70 RPM
- Standing run on your flat or hill
- Seated Sprint on hill 60-80 RPM
- Recover
We Didn’t Start the Fire 4:50
- 1 min Jumps 80-110 RPMs
- 20 sec seated sprint @ your threshold
- 10 sec recovery
1979 4:30, You Gotta Be 4:04
- 40 sec standing run on a hill 70-80 RPMs
- 60 sec seated climb 60-70 RPMs
Stompa 3:04, Criminal 5:43
- 1 min heavy hill in 3rd 60-70 RPMs
- 1 min seated attack on heavy hill. Really push that threshold