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Tiny Little Ladders

I’ve been trying to get the most out of teaching with watts, and I was pumped when Keiser posted a drill for their M3i bikes using power as the primary metric. 

This coincided perfectly with interval ladder day, which is the profile on tap for today! The Keiser line up consists of 4 tiny little ladders rather than staying on each timed rung 3x in a row. 

The drill: 

  • 30/60/90 seconds, highest wattage you can achieve
  • Recover for 30 between each round

 On this playlist, there was room for 2 sets of 2 rounds each. Each round takes approximately 11 minutes to complete. If you find yourself short on time, this is a great way to vary your workout—two sets with a hill in the middle would round out a solid 30 minute set.

 Here’s the full play list—Enjoy!

Warm Up 

  • I’m Coming Out Diana Ross
  • Castle on the Hill Ed Sheeran

Run on Chorus 

  • Still Into You Paramore

Quick Hill 

  • Like a G6 Far East Movement

Round 1 

  • Crazy in Love Beyonce
  • Pump It Black Eyed Peas
  • Monkey Wrench Foo Fighters

Hill 

  • Live your Life—Feat. Rihanna T.I.

Recovery 

  • Dear Future Husband Megan Trainor

Round 2

  • Hello—Club Edit Martin Sloveig 
  • Part of Me (CPR Remix) Kitty Punch

Timed mile (Gear at 6 on a 1 – 10 scale, ride a mile as fast as you can)

  •  Rocketeer Far East Movement 

Small Hill 

  • True Love P!nk 

Cool Down 

  • Ho Hey The Lumineers

 

 

The 5:30 am crowd loved it—the toughest parts are focused in the first 35 minutes of class, which is a must when the class thins out toward the end. 

 

Give it a try and let me know what you think! 

Back to Work, Ducks in a Row

It’s been a while! I had every intention of doing a proper 2016 recap and a look ahead at what 2017 has in store. Better late than never, right? 

 

2016!

January: Flew across the country for a magical weekend running the Charleston half marathon with 25 amazing women. It was a complete leap of faith to go because of my own insecurities, but the running that brought us all together was an incredible bond that continues.

 

Also, the beach house was AMAZING.

 

February: Valentine’s Run! Such a great race, from the “Love You a Latte” shirts my friend and I made to the chocolate, flowers, and massage at the finish line. LOVE

 

After many years of taking so very much from the running community, I volunteered for my first 5k and had a blast. 

 

March: San Joaquin River 10k—my first trail 10k! In many places, it was really more like fast hiking. The trail running experience was awesome—rainy, cool day, muddy trail, and BURRITOS AND BEER at the finish. This is the number one way to my heart.  

 

I also upped my race photo game. 

April: Footloose in the foothills 10k. Fun race, very informal, BYOPLPB (bring your own parking lot party beers) 

May: Finishing the school year. No time or ambition to race.

June: I have long said that if I ever come in dead last in a race that I am going to turn in my running shoes. 

 

Well, I came in dead last in my hometown 10k, which was an experience onto itself. Read about it here.

 

July: Volunteered for the Fourth of July 4 miler. 

August: SAR Wild Run 10k. My favorite race of the year (so far!) 10k up in the mountains at 5k elevation, where the burgers and beer at the finish line make for one awesome party. 

 

September/October: It’s wedding season. No time for racing, just prep for Two Cities (Holy cow, I never did a recap) and hyperventilating because I signed up to run the Napa Valley Marathon in March

BUT!  I did my first big bike to-do, the Valley Girls Ride!  44 miles is the longest I’ve ever ridden, and it was amazing!  

November! My favorite! Not only does November mean the Two Cities Marathon and Half (recap to come!), but I also participated in the Feat to the Beach 200 Mile relay (OMG, recap to come. What on earth was I thinking?!?!?)

SLO-Mo is right!

December: Jingle Bell 5k. My friend and I ran 7 miles before the race (AWESOME!), but I forgot any type of nutrition so the actual 5k SUCKED. I’m still working on the nutrition thing.

 

ALSO—Fleet Feet Fresno sponsored a Candy Cane Lane run to see the local light show, and it was one of the most beautiful, magical experiences I have ever had. Simply gorgeous, and, after a long tough semester, was the one thing that FINALLY pushed me into having some Christmas Spirit. 

 

 

So, that was last year. Seeing it all typed out makes me realize what an awesome, amazing year I had lacing up my running shoes, and makes me excited to tackle 2017. Bring it! 

Here’s to making your water count!

I am so excited to announce that I have been selected as a Nuun Ambassador for 2017!  

I was first introduced to the product by some running friends, and was thrilled to get some during a secret Santa gift exchange. After the first tablet, I was OBSESSED. Drinking things with sugar in affects me so negatively, and this was a breath of fresh (lemon lime flavored) air. 

 I quickly got my husband hooked—he works in construction, and it can get pretty hot in the California sunshine. Incorporating Nuun into his daily hydration made a huge difference in how he felt at the end of the day. 

 

Here’s to year of poppin’ tabs and crushing goals!

Fast and #Fancy

I spent an awesome weekend visiting family up in Marin county.  While I was there, I snuck in a few classes at SoulCycle Marin.  I can get pretty stuck in my usual class profiles, and taking these classes gave me so many ideas on how to mix it up. 

❤️❤️❤️❤️❤️


It was also a good reminder that it’s not all about hills–sometimes, you just gotta go FAST.  

Feed the Soul, Feel the Oo


So first thing on #nevermissamonday morning, it was time for a brand new shiny profile and brand new shiny playlist.  


The objective of this playlist–keep it a consistent 80+ rpms for the first 30 min and worry about climbing in the last 20 min. 

Warm up 

  • You Shook Me All Night Long  AC⚡️DC
  • Bounce Iggy Azalea

Pickup speed in chorus on song 1, then loop through standing/seated sets (30/30, 30/20, 30/10, 60/30, repeat x 3)  all at 80+ RPMs 

  • What the Hell Avril Levine
  • The Time Black Eyed Peas
  • Love Me Like You Do (Dynamix) Ellie Goulding
  • Hello (Dynamix) Adele
  • Fourth of July Fall Out Boy

Drop speed to 70 RPMs, increase gear and climb

  • Hymn for the Weekend Coldplay

Power sprints–medium heavy feat, 90+RPMs 

  • Levels (Skrillex Remix) Avicii 

Hill set–Recover for 1 min, begin to climb and jumps on the chorus of song 3

  • I Need Your Love Calvin Harris 
  • Girl on Fire Alicia Keys
  • E.T. Katy Perry

Speed up to 80+ RPMs 

  • Bad Reputation Joan Jett

Maintain that speed and increase gear for two 50 second power sprints to finish it out

  • Stay the Night Zedd

Cool down 

  • Build me up Buttercup The Foundations
  • Some Nights Fun.

FUN playlist, great workout.  

And for a special fun surprise, my necklace from Sing To Me Jewelry arrived! 

 

I love having a pretty and fun necklace to wear every day and during workouts, and found this on Etsy.  I’m in love–hope it holds steady through all the sweat.  

Imagine this flipped


Get out there, y’all!  Never miss. Monday and make it GREAT! 

How I came in dead last

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I’ve always said that if I ever come in first or last in a race, my running career would be over.I would have either reached peak awesome or the depths of despair.

Well, it happened. 

The sun sets over thet grain elevator..and my visions of dazzling the town with my running moxie


I ran a very informal 10k in my (very small) hometown in Wisconsin last weekend. I live in the hot, dry depths of California, so I can always blame it on the humidity. The route was a 5 k loop, with the option of running one or two laps. 

The race started at 8 am, and it was already pretty hot and humid, but with a breeze.  Look how cute the little kids are! 

Talk about sending kids mixed signals–the tape across the finish line of the kids line says “Fire Line Do Not Cross”


About 150 people were at the start line to run/walk to Extinguish Cancer. They had all the 10k people line up in the front.  FYI–you know who ran this 10k?  Ten people who ran an 8:30 min mile or faster; and me, who hovers right around the 10 min mile mark.  This disparity in speed was pretty obvious right off the bat.

The fire truck blared it’s horn and we were off! The first loop was awesome. There was a breeze, it was fun and familiar, and my 5k split was right at 30 min. So I started the second loop. 

At the 4 mile mark, I turned onto the long street that goes from one end of town to the other, and saw the rest of the 10k runners a full half mile ahead. I also heard some firemen at the water stop yelling “white tank top! That’s the last one! ” This was it’s own special kind of embarrassing. 

The chief of police drove her golf cart and chatted with me for the last 2 miles ( it was her job to give the OK to break down the water stops.) I was very much in the “screw it, time to just have fun” mindset, so if I didn’t want to run 3 blocks? Jump in the golf cart.   When I asked if the beer tent would be open, the chief radioed in to make sure there was a cold one for me at the finish. ❤

Taking a break from my golf cart ride to actually RUN


When my asthma started kicking up, I was left with the decision:  call my mom, who was a few blocks away, or jump in the golf cart for a detour to get my inhaler. I chose the latter.  This proved to be a mistake–my poor mom ended up in a golf cart with one of the towns EMTs and found me about a half mile from the end.  Because of the need for an inhaler, I was escorted the last half mile by the chief of police in her golf cart, the EMT and my mom in a second, and another EMT in a third. 

I triumphantly wheezed across the finish line with my entourage, arms raised in (the opposite of) victory, chanting “Last place! Last place!” I was the very last person to cross the finish for both the 5k and 10k.  

BUT! I still came in 11th place overall and 3rd place for the women.  It’s the little victories! 

It would have been embarrassing if I didn’t have such a damn good time. But how can you be filled with anything but warm, snuggly love when that many people rally around you to keep your spirits high. I miss how much fun living in a small town can be. 

Talk less. Smile more. 

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It’s TONY’S Week!!

It’s no secret I love theatre and the magic of the stage–or, more accurately, the magic of being backstage as I’ve been designing and creating costumes in for both professional or acedemic theatres for the last 15 years. So the Tony Awards (this SUNDAY!!) are worth a special spin class playlist.  


Naturally, I couldn’t resist making myself a Hamilton themed tank to wear. 

So 

Warm up 1     

  • Good Morning Baltimore Hairspray
  • The Schuyler Sisters Hamilton

Speed up on the Chorus.     

  • Everybody Talks Neon Trees

Small hill     

  •  Centuries Fall Out Boy

Speed pickups (start at 70 RPMs, add 5 RPM up to 90 x 2).   

  •  I Love It (Workout Mix) Girl Bop

Recovery      

  • You and Me (But Mostly Me) Book of Mormon

Hill ladder (Add one gear every 60 seconds, starting with intervals of 15 seconds speed burst out of the saddle, 45 seated,transition to 45 up/15 seated)

  • I Need Your Love Calvin Harris
  • Work Work Britney Spears
  • Mama Mia Mama Mia

Transition/recover 

  • Hey Soul Sister Train 

Small Hill

  • Here’s to Never Growing Up Avril Levine
  • E.T. Katy Perry

If there’s time! One more song of speed pickups

  • Can’t Feel My Face (Workout Mix) Dynamix Music

Recover/Cooldown

  • Seasons of Love Rent

It was a nice way to mix it up, especially on a week where I managed to lead four classes in a span of 36 hours AND kick some ass in the #rwrunstreak. 

Burrito time is right!  

Do you have any show tune favorites?  Please share them and have a great weekend!!!

What’s better than one Tabata?

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FOUR Tabatas!

I feel like I get into such a rut with my profiles. WILL THE CLASS NOTICE WE DID THIS SETUP 6 WEEKS AGO?

Here is one of my newest profiles. Not one, but 4 tabatas balanced out by hills/recovery. As always, a tabata is 20 seconds all out effort, 10 second recovery x 8. The tabatas were all a bit different, incorporating ladders, mixing up standing/seated, etc. I teach on Keiser M3s, so the gears are just a suggestion. There are not a lot of formal recoveries in this list, so encourage riders to take some extra time jumping in on the hills and to listen to his or her body.

This profile is solid. It is easy to lead a group through, because it repeats the themes so evenly and people know what to expect. It was a great workout (my legs were trashed after I did a test run on it)—but do I love this one? Nah—or, at least, I love it once every 9 weeks or so.

Any feedback is always welcome!

  • Warm up
    Jump Around House of Pain
    Gangham Style PSY
  • Stand and Run, increasing every 30 seconds
    Bad Romance Lady Gaga
  • Seated climb, burst of speed on chorus
    Harder to Breathe Maroon 5
  • Tabata 1—Seated or standing (rider’s choice!), moderate to heavy gear (14 – 16)
    Take Me to Church (144 BPM Workout Remix) Karma
  • Hill—2 songs long, increase gear gradually keeping RPMs above 60
    Sail AWOLNATION
    My Songs Know What You Did In The Dark Fall Out Boy
  • Tabata 2—Alternate seated and standing, moderate to heavy gear (14 – 16)
    Want to Want Me (Workout Mix) Dynamix Music
  • Hill—2 songs, moderate gear and fast legs
    You Give Love A Bad Name Bon Jovi
    Hard (feat. Jezzy) Rhianna
  • Flat Road/Active Recovery
    You Make Me Feel (feat. Sabi) Cobra Starship
  • Tabata 3—Start at Medium gear (12/13), increase 1 gear every other round
    Shut up and Dance (Workout Mix) Dynamix Music
  • Small, quick hill
    Team Lorde
  • Tabata 4—Start with gear at 16, drop one gear every other round
    Rock that Body Black Eyed Peas
  • Recover
    Someday, Someway Marshal Crenshaw
  • Cool Down
    Marvin Gaye (feat. Meghan Trainor) Charlie Puthchristine-lahti-actress-quote-my-hearts-in-really-great-shape-thanks

Have a SPINTACULAR week!

Ashleigh Lawrence

Ashleigh Lawrence - Personal Trainer and Strength Coach

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