Give Me Everything Spin Mix (75 minutes)

21 06 2011

In May I decided that once a month, I would spend the warm-up in my class talking about proper bike fit.  So that it would be easy to remember, I chose the first class of each month to do this.

My first class in June was a full class with a couple of new faces.  One guy I didn’t recognize was riding at the back of the class, on the bike closest to the door.  He was extremely fit (and it didn’t hurt that he was also good-looking!)  Not that I noticed.

As planned, I spent the warm-up talking about bike fit. 

As the class progressed, I noticed that no matter what type of drill we were doing, the new guy’s form was excellent.  He left during the cool down, but came back to chat once everyone had gone.  He told me he is a Spinning instructor

A slight bend in the knee at the bottom of the pedal stroke.

in Pittsburgh (aha!  That explains the great form.)  He was in Nova Scotia on business.  This sweet guy took the time to come back to tell me he thought I’d explained proper bike fit perfectly.  I beamed.  So David from Pittsburgh, if you ever read this – thanks.  You made my day.

It occurred to me on the way home that some might be interested in knowing what I said to my class about bike fit.  Here’s what I told them:

I’m going to spend the warm-up for today’s class talking about how to ensure you have a proper fit on your bike.  Keiser bikes allow for three adjustments: the seat goes up and down, it goes backwards and forwards, and the handlebars go up and down.  As they go up, the handlebars also move away from you.

The line of power from knee to ball of foot to pedal shaft.


Let’s deal with seat height first.  You want the highest seat height that is comfortable for you.  Start by putting the seat a little too high and then move it down in increments until you feel you’ve got it right.  How do you know?  Well, first test: is your knee a little bent at the bottom of your pedal stroke?  If it isn’t, your seat is too high.  Second test: Focus on your hip bones.  Are they rocking up and down as you pedal?  If so, your seat is too high.  Third test: Do your knees splay out as you pedal (I demonstrate).  This is a sign that your seat is too low.

Once you’ve got your seat height where you want it, let’s move on to seat position.  Stop pedaling for a sec, with your feet parallel to the floor.  Look at your front foot.  The front of your knee should be in line with the ball of your foot and the ball of your foot should be on the pedal shaft – that’s your line of power.  You should be able to draw a straight line from the front of your knee down through the ball of your foot and the pedal shaft and into the floor.  Can’t see the front of your foot?  Your seat is too far forward.  Front of your knee over the middle of your foot?  Your seat is too far back.  Adjust it until you’ve got that straight line you’re looking for.

Finally, we get to handlebar height.  This is mostly a matter of personal preference.  You are looking for a slight bend in your elbows while your hands are on the handlebars.  Most people like to adjust them to the height of their seat, or perhaps a bit higher, but keep in mind that on Keiser bikes, as the handlebars go up, they also move out.  Make sure you’ve still got a slight bend in your elbows.

Once you’ve arrived at a proper fit, you will notice that your bike has letters or numbers at the various positions.  Just jot down or remember your numbers for the three adjustments and you can set up your bike in no time flat.

If anyone would like me to do a personal bike fit, I’ll be available after class today.  You can also grab me before or after any class and I’ll make sure your bike set up is right for you.

Today’s ride is one I put together to sub a longer 75 minute class on the weekend.  It’s a mixed bag, an easy start befitting a longer class, three large hills that will take 7-9 minutes each to climb, lots of jumps, and 14 gruelling minutes of intervals to round it out at the end.  If you’re doing a 45 or 50 minute class, you can switch to the cool down at the water break, but you’ll lose most of the sprints, so it might be better to trade a couple of the climbing songs for sprints.  Most of the songs on this playlist are brand new and charting right now, but I’ve also thrown in a few older favourites.  It does skew heavily to club music.

Good Girl – Benny Benassi (3:41):  We don’t get too far into this one before we think: “is this song about a dog?”  Hey, whatever.  The beat rocks.  We’re doing a two-part warm-up today.  Easy spinning at low tension for now; for the next song, we’ll step it up a bit.

Every Teardrop is a Waterfall – Coldplay (4:03): Brand new Coldplay (goody!)  This one debuted at 29 on America’s Billboard chart and sold 85,000 copies the first week of its release.  We’re going to complete our warm-up by increasing the tension to 4/10 and coming out of the saddle for some rolling hills.  I like to simulate rolling hills by cueing two small tension increases about 20-45 seconds apart, followed by two small decreases.  (That’s one hill.)  Repeat.

Till the World Ends – Britney Spears (3:58):  Time for some jumps.  Take the resistance to 6/10 and do 4 count jumps for the verses and 8 count for the choruses.  Ke$ha has a co-writing credit on this one and although Britney recorded it, she didn’t write the song.

The Edge of Glory – Lady GaGa (5:21):  Here starts a 9 minute, two-song hill.  Riders looking for an extra challenge, eliminate the break between this song and the next one.  We’re going to climb for the verses and roll into standing sprints for the choruses: 30/30/60 seconds.  The sprints are at 1:04 – 1:34, 2:28 – 2:58, and 4:02 – 5:02.  Hmm, can I get away with putting this song on every playlist I do this summer?  I think I might try.  It’s five and a half minutes of spinning pop deliciousness.  The gorgeous sax solo is by Clarence Clemons, of Bruce Springsteen’s E Street Band.  I was saddened to read that he died on June 18 after a stroke.  He was 69.

Wash My World – Laurent Wolf (3:34):  Okay, this one’s a bit of an in-joke.  See, the weather in Halifax has been truly abysmal for almost three months.  It’s been overcast and rainy six days out of seven, and the temperatures haven’t pressed much above 21 degrees Celsius yet this year.  Essentially, we had March, then April, then April, and then April again.  Finish off the first hill with a seated climb.  The challenge will be to keep the beat with tension set at 7/10.  Trivia: French DJ Wolf won top DJ at the 2008 World Music Awards.  Not too shabby.  Thanks to reader Ove for suggesting this tune.

PainkillerFreestylers feat. Pendulum (5:31):  Two seated surge intervals here at 80% of your maximum effort.  Think medium resistance and fast legs.  The first one is three minutes long and runs from 0:45 – 3:40.  There’s a recovery break from 3:40 – 4:15, then the second interval runs from 4:15 – 5:11 (about 1 minute).  Surges, no problem.  The catch?  Every time you hear the word “painkiller,” you’ve got to come out of the saddle for an explosive four count jump.  It’s devilishly ingenious. Thanks to reader Greta for suggesting this song and her idea that riders jump with every “painkiller”.  You’ll find the PKs clustered around 1:40 – 2:00, 2:45 – 3:18, and 4:15 – 5:11.  There are even three of them during the recovery break!

Niton (The Reason) – Eric Prydz (2:45):  This one’s a tempo drill.  Choose a tension and cadence that you can maintain for almost 3 minutes, but not much more.  Once you get settled into a rhythm, close your eyes and focus on the ride.  It’s just you and the bike.

Bon Bon – Pitbull (3:36): You can almost taste the Miami vibe in this new tune from Pitbull.  It’s not the most complicated song ever written, but it’s perfect for jumps.  Jack the resistance to 8/10 and give me 4 counts for the entire song.  Hup!

Dirty Dancer – Enrique Iglesias with Usher (feat. L’il Wayne) (4:05): Here’s the second hill.  We’ll be 7.5 minutes to the top.  Once again, riders seeking an extra challenge can choose to eliminate the break between this song and the next one.  Dial the resistance back a bit to 7/10 and dig in.  When you hear the choruses, move into a standing jog.

Where Them Girls At? (feat. Nicki Minaj and Flo Rida) – David Guetta, Nicki Minaj and Flo Rida (3:15):  Guetta is all over this song.  If you can get past the astonishingly bad grammar of the title, it’s a relentless beat for an out of the saddle climb.  Dial the resistance back to 4/10 and hit it.

Alone (Radio Edit) – Jasper Forks (3:17):  I have reader Ove from Sweden to thank for this song, too.  He put me on to German DJ Jasper Forks.  The piano in his songs is hauntingly beautiful, and just when you think it’s a ballad, he pulls out some dance moves.  Alone is here to keep us company for a water break, a necessity on a longer ride.  Riders can refill their water bottles and take some recovery time, but not too much.  We’ve got another hill to climb, along with all those intervals.

Sweat (Remix) – Snoop Dogg vs. David Guetta (3:16): Third hill starts here.  7.5 minutes to the top.  As with the previous two hills, riders seeking an additional challenge can skip the break between this song and the next.  Not much resistance here, maybe 4/10.  What makes it tough is the beat, just as relentless as Where Them Girls At without the poor grammar.

S&M – Rihanna (4:03):  Second half of the hill.  We’re going to add a little tension (5/10) and keep climbing.  For each chorus, add tension to get to 7/10 and move into 4 count jumps.  When you hear Rihanna singing “la la la la la come on,” hit it double-time and do some 2 count jumps.

Megalomaniac – KMFDM (6:08):  The good news?  That was the last hill.  The bad news?  We have 14 minutes of intervals between us and the cool down.  German rockers KMFDM put this song out in 1998.  We’re going to use it for some surges, starting at 0:45: 15 seconds on/off, then 30, then 45, then 60.  Want an extra challenge?  Do ‘em on a hill (tension 5/10 or 6/10).

Fire – Scooter (3:30):  Time for a pace line.  Split your riders into three groups.  The deal here is 20 seconds of  full-on sprinting, followed by 40 seconds of recovery, with each group taking three turns at the lead.

Dread Rock – Oakenfold (4:40):  Part of the Matrix Reloaded Soundtrack, this song is perfect to simulate a race to the finish line.  We get some easy spinning for the first 30 seconds, then come out of the saddle to climb from 0:30 – 2:45 while the music builds.  At 2:45 when it picks up again, we explode forward with everything we’ve got left.

Give Me Everything (feat. Ne-Yo, Afrojack, and Nayer) – Pitbull (4:16):  I confess to being far more partial to this song and to Hey Baby (Drop it to the Floor) than Bon Bon.  It’s got beautiful cool down energy, but would work just as well for more jumps.  What, no one’s interested in more jumps?

Ghetto Love – Karl Wolf feat. Kardinal Offishall (3:05):  Wolf is a Montreal hip hop artist who has a knack for updating 80s pop songs.  When I heard that he’d collaborated with Toronto rapper Kardinal Offishall on this new song, I just about did a happy dance.  More excellent cool down energy for some stretching and goodbye music.

You gotta love afterburn: the increased metabolic rate that toasts extra calories for up to 14 hours after you finish a workout.  A recent study out of Appalachian State University quantified the afterburn that comes with a 45 minute cycling session: 190 calories.  Sweet.  The catch is that to get the afterburn, you’ve got to exercise at high intensity: too high to carry on a conversation.  Hmm, sounds like a spin class.  Veteran health journalist and Spinning aficionado Gina Kolata covers the study here.

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17 responses

19 11 2011
Tara

These tracks are great! I am organising a spin marathon (2 hour class), these tracks will be great to use!

8 09 2011
Abby

Cynthia,
I have just stumbled across your blog and love it. I used to live in the city and go to spinning classes in the gym daily, i recently moved out to the country and bought a spinning bike so that i could keep up the hard work!! It has been difficult creating playlists as good as those i used to get in the gym and to know exactly what i should be doing to songs, so your playlists are SO helpful. Thank you for keeping me motivated!
Abby

31 08 2011
Anika Serwaa Thompson Vines-Ogle

I must say that this particular music mix is AWESOME. Love how you go over the set up of the bike once per month. I must say that it is a good practice even if you have “regulars”. This is just an awesome playlist. I don’t think I can gush anymore!!

12 08 2011
Uberaeon

I love, LOVE that you used KMFDM. One of my favourite bands!

11 10 2011
Cynthia

Hey Abby, Anika and Uberaeon, thanks for dropping by the blog and commenting. I’m glad you like this playlist!

21 07 2011
roddyno1

HEY CYNTHIA

HOW YOU ENJOYING THOSE KEISERS. YOU GOT YOUR CLASSES GOING THROUGH THE GEARS.

RODDY

6 09 2011
Cynthia

Hi Roddy! Sorry to have been away – I was lurking on my own blog. I am liking the Keiser bikes much more than I did initially. They’re not ideal for short people, because the handlebars go out as they go up, but I have gotten used to the tension lever and I love the smooth ride and the fact that I can finally clip in at my gym – a huge plus.

19 07 2011
Frank Coen

Great post, every informative! Bicycle originates along way from the couple of boards with wheels connected to the mechanical marvel nowadays. It is recognized as a substantial mode of communication in the towns or outer reaches and metropolitan areas. It had been now a secure and reliable mode of transport. It that circumvents these limitations, which may allow it to be illegal to make use of. Bicycle may also be pedaled using the motor switched off.

1 07 2011
Tim

Hi! Loved the playlist, and the advice about setting up the bike – when you’re so used to spinning it can be easy to forget how confusing it is for a ‘newbie’ to set up a bike – I notice that sometimes a new person opts for a lower saddle height than they should, but find it much more comfortable when you suggest raising it!!

I like the idea of starting with the saddle too high, then lowering it! What I usually advise people is to put their heel on the pedal, and they should adjust the saddle until their leg is fully extended with the heel on the pedal at the bottom of the pedal stroke. Then when they ‘clip in’ or put their foot in the cages (with the ball of their foot over the pedal) they should have the appropriate bend in their leg (around 25-35 degrees at the bottom of the pedal stroke). But your way is easier to follow for a new person I’d imagine! A few of the instructors in my gym advise newcomers to put the saddle at the same height as your hipbone, which works surprisingly well! I find it can usually go a tiny bit higher than the level of my hipbone though, but that could be just me!

The bikes that we use have handlebars that go upwards, as well as forward and back. I usually put handlebars at the same level as the saddle (I don’t think this adjustment is as important as saddle adjustments, some people prefer putting their handlebars much higher than saddle level). A tip I learned from the other instructors that a good way to know how far/back to put the handlebars is to place your elbow at the tip of the saddle, with your arm parallel to the ground pointing towards the handlebars. The tips of your longest finger should just touch the bar of the handlebars, the bar that’s nearest the rider!. I’m not sure why this works, but it seems to! At least it’s a good starting point for newbies, they can fine tune their adjustments!

What’s tricky is that there is 22 bikes, and they are not all the same (there used to be less and then the gym got more new ones), and on the new bikes, the measurements aren’t the same as the older bikes (the new bikes have letters instead of numbers for saddle height and numbers for fore/aft saddle position, whereas the old bikes have numbers for saddle height and letters for fore/aft saddle position!!), so you nearly have to remember two sets of numbers/letters!!

2 07 2011
Cynthia

Tim! So great to hear from you. I like your idea of using your heel to get the right saddle height. I’ve heard the elbow/finger rule for handlebars but haven’t tried it with Keiser bikes yet.

What music are you listening to now? I need some inspiration.

3 07 2011
Tim

Thanks! I’m not familiar with the Keiser bikes! We use Precor bikes in our gym, most of them look like this: http://www.completegyms.com/media/catalog/product/8/0/800_1.png

But I happened to find this on the internet: How cool does this look? http://www.startrac.com/Includes/getScaledImage.aspx?maxw=325&maxh=325&img=~/CMS/Products/07c1d0b6-d6a9-40c2-aea7-d9687d54cf51.scale.jpg

I’ve been meaning to post a playlist for ages. I’ll post it on the Readers Playlist page! It’s possibly just my computer as opposed to an actual bug, but I can’t get onto the Readers Playlist page in Google Chrome or Internet Explorer (the tab freezes, maybe because the page is so long?) but Firefox works fine. It’s probably my computer though, it’s getting more sluggish these days :S

4 07 2011
Cynthia

Very cool bike. Ours look like this: http://www2.keiser.com/en/machines/M_Series/m_Series/M3_Indoor_Cycle

I have never had a problem getting into the Reader Playlist page, though I did notice on a PC at work that my Bike Cafe tab didn’t show up. Readers, are you having difficulty seeing or getting access to either of these pages? Let me know.

29 06 2011
spinmuse

I have to apologize, I was definitely using the same layout as you.. I changed mine up a bit so it’s not so similar to yours anymore! I’m sorry, haha!

2 07 2011
Cynthia

No worries Amanda, I surfed by and love your new look.

29 06 2011
spinmuse

Hey!

I got the idea of creating a spinning music blog after seeing your success. I’d love it if you checked it out, and had any input! :) http://spinmuse.wordpress.com/ is my blog.. Thank you!

Amanda – and thanks for the inspiration!

29 06 2011
Cynthia

Hi Amanda,

Your blog looks great! I’m going to add a link to it – feel free to add one to Spinning Music if you like.

All the best,

Cynthia

29 06 2011
spinmuse

I’m so happy!!! Thank you Cynthia! :)

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