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Ladder Up!

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One of my LEAST favorite things to do on the bike are fast hills.
It is so easy and pleasant to settle into a hill at 60 rmp, settle into your breathing, listen to the music and roll with it.
Kick up that pace 10-15 rpms and fight to get up that hill fast?  It’s not called an uphill climb for fun.
I did this list last Saturday, and it completely kicked my butt (which just means I found a hole in my training and need to incorporate this MORE.) I got some great feedback from the class, and hope you enjoy it as well.
This playlist incorporates one big hill at the front and a hill ladder in the second half.  What is a hill ladder, you ask?  It’s a 10 – 15 minute sequence of a 15 second hard standing climb followed by a seated hill. I absolutely stole this class set up from a Spin member featured playlist, but can’t find the name of the instructor to credit her.  Wherever you are, THANK YOU!  I”m in love.  I think you’ll like it too.
Warmup
  • Get this Party Started–Pink
  • Burn–Ellie Goulding
Seated, burst out of saddle and add 15 rpm on chorus
  • Don’t Trust Me–3OH!3
Hill–climb alternating seated and standing,maintain 70-75 RPM.
  • Dirty Bit–Black Eyed Peas
  • Applause–Lady Gaga
Jumps
Don’t Stop the Party (feat. TJR)–Pitbull
Tabata
  • I Love it (Workout Mix)–Girlbop
Recovery
  • Let Me Love You–Ne-yo
Hill–45 second seated/standing/hover intervals.
  • Paper Gangster–Lady Gaga
  • Bring Me to Life–Evanecence
HILL LADDER (12 minutes)
Minutes 1-4–15 seconds, burst out of the seat, 45 second seated climb
Minutes 5-8–30 seconds burst out of the seat, 30 second climb
Minutes 9-12–45 second burst, 15 second recovery
  • Love Runs Out (Workout Mix)--Diamond
  • Pumpin Blood (Workout Mix)–Rockit
  • Black Widow–Iggy Azalea
Cooldown
  • Day Dream Believer–The Monkees
  • The Only Exception–Paramore
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I LOVE YOU, NOW THAT’S WHAT I CALL MUSIC

I just bought yet another Now That’s What I Call Music album.  I love them, and I love the random ones that pop up on iTunes for 6.99.

Last week I managed to pick up Now That’s What I Call Music 52.  It heavily influenced this playlist.  We rocked out to it Wednesday night for a set of all super hills.  I kept telling the class “your quads will thank you!”

Spoiler alert–mine did not thank me. They were wiped by the end.

Here you go!  This playlist is 2 rounds–hill, jumps, power hill, tabata.  Repeat.

Warmup– Starstruck (3Oh!3)
Fireball (Pitbull)
Won’t Be Home (Old 97s)
Run on Chorus–Still Into You (Paramore)

Hill Block 1–Love Runs Out (One Republic)
My Prerogative (Britney Spears)
Am I Wrong? (Nico & Vinz)
Recovery Jumps–Teenage Dream (Katy Perry)
Power hill–Turn Down For What (DJ Snake & Lil John)
Tabata–Wild Wild Love (Workout mix by DJ DMX)

Recovery–Bang Bang (Jessie J, Ariana Grande & Nicki Manaj)

Hill Block 2–Santa Monica (Everclear)
We Cn’at Stop (Miley Cyrus)
PowerHill–Stay the Night (Zedd)
Tabata–Best Day of My Life (Workoutmix by Dynamix Music)

Cooldown–Wonderwall (Oasis)
What a WOnderful World (Nick Cave and the Flaming Lips)

And a little something worth repeating when the hills get tough:

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Tomorrow kicks off with spin followed by an hour of yoga!  What do you have on tap for your weekend workouts? 

Happy First Class of 2015!

First class of the new year–lots of awesome new faces, lots of regulars, and NO MICROPHONE!!  My voice was trashed by the end, especially because my music needs to compete with the Zumba class on the other side of the wall.

I hope all the new people enjoyed the Kick Off 2015 hit list–it’s an old favorite of mine, and I hope they felt comfortable as a member of the class but able to push themselves to a new, shiny level of fitness.

Here’s the list!

  • Warmup 1–Bang Bang (Jessie J, Ariana Grande, and Nicki Manaj)
  • Warmup 2–Shake It (Metro Station)
  • Seated Flat Road–Vida la Vida (Coldplay)
  • Seated/Run on the Chorus–Timber (Pitbull featuring Ke$ha)

Hill Block

  • Standing Climb–Crazy in Love (Beyonce)
  • Seated Climb–Paparazzi (Lady Gaga)
  • 1 min hard climb into recovery–Hollaback Girl (Gwen Stefani)
  • Recovery Jumps–Magic (B.O.B.)

HIIT List!  2 minutes high intensity, 1 minute complete recovery x 5
BONUS ROUND:  1 minute seated hard climb

  • Birthday (Workout Mix–Blaze)
  • I Gotta Feeling (Laidback Luke Remix)
  • Domino (Myon and Shane Remix)
  • Til The World Ends (Varsity Team Radio Remix)
  • Take It Off (Ke$ha)

Finishing round

  • Seated climb/run on chorus–Dark Horse (Katy Perry)
  • Hard climb into cool down–We are Young (Fun.)
  • Cool Down–All About That Bass (Megan Trainor)

To finish it off, I love this quote from one of my favorite websites to visit (http://www.firststepsfitness.ca/motivational-quotes/)

quote0035

Have a great day!

Pandora Surprise!

7 am is EARLY, especially on a Saturday. Well, not for early birds like me, but for the general spinning population out on the west side of town. On more than one occasion, my 7 am indoor cycling class has turned into a PANDORA SURPRISE!

Thankfully, my 1-2 regulars who join me every week are just as thrilled to toss out my planned playlist and just go with whatever the Hip hop/Power workout station (my favorite!) plays–only 1 skip allowed! 

If a commercial comes on—recovery!

 

  • Song 1                        Seated Warmup
  • Song 2                        Standing Warmup
  • Song 3                        Speed up on chorus/30 sec
  • Song 4                        Seated hill
  • Song 5/6        1 min interval; 30 sec recovery
  •                         2 min interval; 1 min recovery
  • Song 7                        Standing hill
  • Song 8                        Active recovery/speed up on chorus
  • Song 9/10/11 2 min interval; 1 min recovery
  •                         3 min interval; 1 min recovery
  • 2 min interval; 1 min recovery
  • 1 min interval; 30 second recovery to the end
  • Song 12          Seated hill
  • Song 13          Recovery
  • Song 14          Cool down

 

I use this same approach when I do my personal spin workouts—it’s a fun way to break it down. Give it a whirl!

 

 

The West Side

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Check out all the people who came up spin with me a few Fridays ago:

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On the west side of town, people don’t love indoor the way they do on the east side of town where I live. Classes are PACKED and people line up up to 45 minutes before the class starts to get a bike.

On the west side? Average class attendance is 10. It’s a lonely, lonely view looking out over a class where only 25% of the bikes are occupied on a good day. I’ve even taught two classes where it was me and one lonely other soul (as pictured above–he had left when I took the picture.) I hope they each enjoyed the individual coaching—although, being somewhat of an introvert myself, I would have HATED being singled out by default.

It’s a little unnerving–a lot of indoor cycling classes have been canceled because of poor attendance. Fingers crossed my Saturday class (average attendance of 5) keeps strong enough numbers that it doesn’t get cancelled.

I’ve received a lot of interesting feedback from my classes. In general, people seem to like my playlists, and I’ve had a few people come up to me after class and rave about the workout. On the other hand, I wonder about the people who leave a few songs in–do they have somewhere else to be? Do I suck? Were they expecting a more traditional profile or a more “aerobic class on a bike” feel (I teach both styles–although I prefer the variety of the aerobics class style, i am slowly being won over to the traditional style)?

I get a super newbie nervous about this–but I know my classes are a good workout, I love what I’m doing, and it shows.

I’m pumped for tonight–Wednesday night classes are my favorite, and I have a great list of alternating climbs/sprints prepared.

Do you spin? What do you love–hills? Sprints? What bores you to tears? Comments welcome!

Ashleigh Lawrence

Ashleigh Lawrence - Personal Trainer and Strength Coach

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