This month, I'm working to improve my endurance. I have to be honest, I was a little lazy, or a lot lazy, over the holidays. But, now it's time to get back on track!
I created this session last weekend and love it! There are more steep climbs, longer runs and fewer sprints. One must improve strength to improve speed. Happy spinning!
Playlist
"Without You", Usher (3:29)
"Give Me Everything", Pitbull featuring Ne-Yo (4:16)
"We Stand Together", Nickelback (3:10)
"She's Dope", Down With Webster (4:10)
"If This Was A Movie", Taylor Swift (3:54)
"Something More", Sugarland (3:36)
"Not Over You", Gavin Degraw (3:38)
"Love You Like A Lovesong", Selena Gomez (3:08)
"Warrant", Foster the People (5:22)
"Fidelity", Regina Spektor (3:46)
"On the Floor", Jennifer Lopez (3:50)
"How Far We've Come", Matchbox 20 (3:29)
Workout
"Without You", Usher (3:29): Warm-up, 60% resistance, slowly increase cadence as song progresses.
"Give Me Everything", Pitbull featuring Ne-Yo (4:16): Standing jog, 70% resistance. Keep your cadence smooth and quick. Don't bounce.
"We Stand Together", Nickelback (3:10): Seated climb, 85% resistance. Very hard, legs moving slow.
"She's Dope", Down With Webster (4:10): Standing jog, 70% resistance. Keep your cadence smooth and quick. Don't bounce.
"If This Was A Movie", Taylor Swift (3:54): Back off resistance, recover. Drink water. Let your heart rate come down.
"Something More", Sugarland (3:36): 60% resistance, cadence should be slightly faster than what's comfortable. Halfway through the song, increase resistance to 70% and begin the standing jog.
"Not Over You", Gavin Degraw (3:38): Seated climb, 90% resistance. Steep hill, your legs are moving very slow. Your legs should feel heavy by the end of the song.
"Love You Like A Lovesong", Selena Gomez (3:08): Standing jog, 70% resistance. You are recovering from the last climb on another hill. Go as slow as you want, but keep the resistance high. A working recovery will increase your endurance.
"Warrant", Foster the People (5:22): FOCUS on the BEAT of this song. After the 30 second introduction, find a resistance that pushes you to hit the beat with each pedal stroke. You want your cadence to be quick enough to hit the beat, but want the resistance to be hard enough where you're almost not going to make it. If you have to back off resistance to keep the beat, do so, but make sure you're pushing yourself. Be exhausted after this song! It's five minutes long and will push your muscles.
"Fidelity", Regina Spektor (3:46): Back off resistance, recover. Drink water.
"On the Floor", Jennifer Lopez (3:50): Standing climb, 80% resistance. If you can incorporate a standing push-up as you spin, go for it. If it interrupts your cadence, don't do it.
"How Far We've Come", Matchbox 20 (3:29): 60% resistance, run it. Maintain a speed at 90% of your maximum (not a sprint). Keep this same speed for the entire song. You will be exhausted at the end, but it will improve your strength.
And, you're done... Awesome job!
So, I love bicycles... And, when I'm not spinning, or on my road bike outdoors, I like to ride leisurely.
One of my favorite bicycle shops in NYC is Adeline, Adeline in Tribeca.
And, the bike I'm dying for right now is the Pashley Britannia in Bright Red... I love the basket!
Because even in a sundress, you can ride a bicycle. My favorite :)
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