6/1/14 Michelle's Spinning Playlists
Follow the beat.
June 1, 2014
Love Soundcloud. LOVING Mashups. Soundcloud is an app on Itunes. I'm still working on getting the links to show up in the Itunes module. Some songs are perfect as is, without the mashup/remix. I'll keep posting the new Itunes songs below.
This is my Soundcloud link:
https://soundcloud.com/michelle-spins/sets
If the link above doesn't work, scroll down the page for another more direct link.
Are you a spin instructor looking for new tunes? My playlists are arranged from mellow to hardcore. The workout is in the music.
The first songs are warm-up, followed by the "climb" songs, strength work with a lower RPM. The last songs rock with high energy for interval sets. Cool down songs are mellow. Playlists are 55 minutes max, including warm-up and cool down.
When the beat increases, go faster. Simple.
Great teachers, trainers, and coaches learn from mentors and sharing. I LOVE suggestions from Music-Loving-Spinning-Maniacs. Years ago, I limited these playlists to "Electronic Dance" tunes, until I became completely BORED. Now, I'll use any genre if the energy works. Loving podcasts.
End goal: Have fun! Spin on!
photo/art: mine! Rights reserved.
"Michelle Spins"- Link to Soundcloud - Sharing and learning helps instructors and teachers improve.
My new playlist is the first on the list. I still get ideas from these other instructors. Whether teaching elementary school, high school, swimming lessons, or spinning, teachers learn from teachers. Here are some great spin instructors who share rockin' tunes- thanks!
- Michelle Spins at Soundcloud
This is me. Please check it out. (Free.) - Chris posts her playlists too.
She also has themed rides, and great music suggestions. She also has links to other instructor playlists. - Soul Cycle Greatest Hits
My current "idol" is the rockin' Soul Instructor "Ginny" in Palo Alto. I can't use her choreography in my gym, but I can be inspired by her energy and music. I check out the S.C. playlist blog regularly. I love the Soul Cycle "sharing music" philo - Northern Grrrls
Unique playlists with great profiles.
Spin Much?
photo: www.birchbox.com
Have you been to a Spin class before?
Foam Rollers - Feels like a massage- but free!
So I started using a foam roller about a year ago (thanks to an awesome master instructor)- and I'm still rollin'. Translation: This is not a fad. I recover faster and have less injuries. Period.
So, try to get to spinning class (or any class) a little early to warm-up. Use a foam roller. It feels like a massage. Repeat after class for total relaxation.
MELT Method - You'll feel great, recover faster.
Strength training, cardio training, eating well, sleeping great...something else-really? Kidding, right? Wrong. The most important part of your training may be right here.
Ever had a great massage? The Melt method feels like a massage with the same benefits without the cost. Speedy recovery. Renewed energy. Mental relaxation. Sciatica and lower back pain are gone.
"Through a series of easy, precise techniques that use soft body rollers and small balls, this groundbreaking program quickly rehydrates connective tissue, which allows the body to release long-held tension."
-www.meltmethod.com
If you have never seen a spin class... - this video clip will give you an idea.
I'm lucky because the bikes at our gym have a monitor built into the bike which tells the RPM and your heart rate.
Follow your heart. What is your target heart rate? - Quality vs. Quantity
It sure is fun to try to reach the 20 mile mark on your bike monitor during your spin class. Sometimes spinning at a high cadence for one hour isn't really helping overall fitness. Taking your heart rate is a better measurement of the quality of your workout.
Add depth and intensity to your spin work-out. With a heart rate monitor and this target heart rate chart, you are guaranteed an outstanding cardio workout. I try to have my riders hit their 85% goal after the strength or climbing section of the workout. They are in their Interval Heart Rate Zone for the rest of the hour.
What are your goals?
Remember, having a race day/high intensity workout too often can make you worn down, injured, or sick. So how much, how often? Well, always get the O.K. from your doctor first. Next step would be to consult a trainer and talk to your spin instructor. The Spin Training Course recommends taking 6 to 8 weeks of straight endurance riding to establish a base level of conditioning. In the end, listen to your body. Be safe so you can keep spinning next week, next month, next year.
photo: www.precisionnutrition.com
Heart Rate Monitors - Personalize your workout.
A heart rate monitor has two parts. There is a strap to wear around your chest. Then there is a device which gives your heart rate. Most heart rate monitors include a watch. The watch has all the usual functions in addition to heart rate.
Some bikes have the monitors build in a small computer which sits on the handlebars. If your bike has one of those, you only need to buy the chest strap, saving you money.
"Your Fat Has a Brain", by Outside Magazine - I recommend reading this article.
Great research about nutrition and exercise presented in an awesome article. I wish everyone knew this information.
- Fat with Brains
This will make you want to go to the gym.
The Magic Tabata: (20 seconds hard, 10 seconds recovery) x 8
Use those fast twitch muscles- don't lose them with age.
"From the results of the test that Izumi Tabata did, it has been proven that high intensity interval training (specifically Tabata) increases both the aerobic and anaerobic system of anybody using it. Moderate high intensity training (jogging, biking, swimming, and so forth) increased the aerobic system (not as much as Tabata did) and little to no increase in the anaerobic system."
Tabatatraining.org
Raise the Intensity of Your Work Out
You can easily change the intensity of your workout.
-Add another Tabata.
-Change the interval. Instead of 30 seconds fast and 30 recovery, switch increase the fast part to 1:00. Keep the recovery the same.
Follow the energy of the song. You could run fast for the chorus of the song, then recover. Every song has an original interval set built in.
-Add resistance. Do a sprint set but add resistance with each set while maintaining speed. This works on the climb too.
-Change your speed (RPM). Keep your resistance the same, and try to change your speed every 15 seconds. For example, start at 60 RPM with moderate resistance, then go 5 RPM faster every 15 seconds. When you reach 80 RPM, try to hold it for one minute. I call these sets ladders.
-Come out of the saddle.
Photo: Femme Fitale.com
Soundtrack: Run Lola Run - Movie is OK, Soundtrack Rocks.
This soundtrack is only available on Itunes in Europe, so I bought the CD on Amazon. Almost as good as the "Slumdog Millionaire" soundtrack for working out. My favorite two tracks are "Running One" and the "Introduction".
Music Preference
What kind of music do you work out with?
Cycle Shorts - Padding where it counts.
Be comfortable during your ride. Prevents chafing too.
