I’m psyched about teaching at the Revolution 2009 fundraiser tomorrow – 8 hours, 80 riders at a time, one hell of a day.  It’s all in support of the charitable foundation of a local hospital.  I’m riding for an hour with another instructor, each of us teaching for 30 minutes.  We have a third instructor on the stage to thank the sponsors as we go.  We were told to expect riders of all ages, experience levels, and abilities (people don’t have to ride the full 8 hours, most are riding for 30-60 minutes).  My primary goal for this ride is to make it fun and energetic.

spinning-bikesJumpin’ Jack Flash – The Rolling Stones (3:43):  Let’s get our legs warmed up and our bodies moving.

Love Shack – B-52’s (5:25):  When you feel ready, come into a standing climb using a comfortable tension, sufficient to support your weight.  We’re going to do a pyramid here – increasing the tension every 45 seconds until it gets really tough, then decreasing the tension.

Mony Mony – Billy Idol (5:01): Time for some sprints!  Four of them 20/20/20/20 with nice long 40-50 second breaks for recovery in between.  They go like this: 0:40 – 1:00, 1:43 – 2:03, 2:55 – 3:17, 3:58 – 4:18.

Stayin’ Alive – N-Trance (4:05): Okay, let’s do some lifts: alternating between 16, 8, and 4 counts.

Just Dance (RedOne Remix) – Lady GaGa and Kardinal Offishall (4:19): Second hill coming up.  Alternate between regular stance for the verses and aggressive at the chorus.

Mari Mac – Great Big Sea (3:19): Wind it up with some more sprints.  Split the riders into two groups while they recover for 0:45 seconds.  Group 1 goes: 0:45 – 1:15, 1:45 – 2:15.  Group 2 goes 1:15 – 1:45, 2:15 – 2:45, everybody joins in for the last 15 seconds from 2:45 – 3:00.  When you get to the end, I want everyone to give yourselves a big cheer: you did it, and you raised a lot of money for a great cause.

I’m Yours – Jason Mraz (4:03): Cool down and stretch.

I’ll add a post script after the event to let you know how it goes.


Back from Revolution.  The energy was just fantastic, with everyone singing along to Love Shack and really giving ‘er for Mony Mony and Mari Mac.  It was great to be part of the day.  Here’s a pic of me and the two instructors I rode with (Lindsay and Sandy), plus a couple of other pics from the event: