It's Not Over... The Pyramid of Suck... SnakeBite Indoor Cycling Workout 1/10/12

I tried to mix things up this week... and I like to surprise the class with a little something extra.

This workout had the usual sprints and hill climbs, but the main set was different than in the past. It was the culmination of the past few classes. In past weeks, we started doing sets of Threshold work - varying the resistance/cadence but holding the same Zone 4 heart rate - right at AT / LT. This was to work the critical systems needed for endurance racing - and learning to control our effort at Zone 4, in different conditions (wind/false flats/etc) - important skills for race day. We then began to add some Zone 5 efforts within the Zone 4 sets - again - to simulate the surges in racing (break-aways, chase downs, etc.).

What I put together was the "Pyramid of Suck" - a 30 minute main set in 2:30 intervals of Zone 4/5... Starting with 2:00 Zone 4 / 0:30 Zone 5... then adding 0:15 Zone 5 (and reducing Zone 4) until we were at 0:45 / 1:45 and then worked back down to 2:00/0:30 again. It was really tough!

My favorite little surprise was after the last sprint set... kind of gave the impression that we were done... the next song was Daughtry's "It's Not Over" during our recovery. I asked the group who sang it... got the answer... then I asked for the title... someone yelled it out... then I saw the look of realization spread across faces... We had one last, nasty 7.5 minute hill climb left. I chose Metallica ONE for this last climb. Starts off kind of slow and intense... then builds toward that last 2:30 which is the out-of-the-saddle, all out assault on the body and mind. I turned the class loose to destroy themselves. The last minute was totally all-out effort... and I know left everyone wiped out. It was great!

Only downside was that the group who went out for dinner/drinks afterwards was unusually quiet afterwards...

	Pre-ride introduction… start at 6:09	This is War
WARM UP	5 minute Warm up	Chutes and Ladders
	120rpm sprint
	1 minutes easy spin	Black Horse and Cherry Tree
	120rpm sprint
	easy spin   (START LAP ON START OF KEEP HOPE ALIVE!)	Keep Hope Alive
Speed intervals	30 / 15  hard effort #1   (0:47-1:17)	Keep Hope Alive
	Recovery - easy spin (1:17-2:11)
	30 / 15  hard effort #2 (2:11-2:56)
	Recovery - easy spin (2:56-3:50)
	30 / 15  hard effort #3 (3:50-4:37)
	Recovery - easy spin (4:37-5:47)
	30 / 15  hard effort #4  (5:47 - END)
	Recovery - easy spin
	30 / 30 hard effort #5  (START ON 0:21 NAME OF GAME)	Name of the Game (0:20)
	Recovery - easy spin
	30 / 30 hard effort #6
	Recovery - easy spin
	30 / 30 hard effort #7
	Recovery - easy spin
	30 / 30 hard effort #8
	Recovery - easy spin	BulletProof
	Hill climb - first half - seated… second half - ATTACK!	Trip Like I do
	Recovery	Love the way u lie
Pyramid of Suck	2:00 / 0:30	Brass Monkey
	1:45 / 45	Gonna Make you Sweat
	1:30 / 1:00	Middle Class Rut - New Low
	1:15 / 1:15	Stereo Love
	1:00/1:30	Hot in Here
	0:45 / 1:45	Black Keys - Tighten Up
	1:00/1:30	BulletProof
	1:15 / 1:15	Only
	1:30 / 1:00	Heavy Cross
	1:45 / 45
	2:00 / 0:30
	Easy recovery	Bad Romance
Last Sprints	30 / 30 hard effort #1  ( 0:22-1:10)	Stronger Faster
	Recovery - easy spin (1:10-2:14)
	30 / 30 hard effort #2 (2:14-3:09)
	Recovery - easy spin (3:09-4:05)
	30 / 30 hard effort #4  -  Right at start of Invincible	Invincible
Recovery	Recovery before last climb and all out	It's not over - Daughtry
	Last song = hard climb, building to all-out at 2:30… go nuts!!	One - Metallica
Cool Down	cool down	Lazy Eye

SnakeBite Racing Indoor Cycling - 12/20/11

Tonight was a fun and challenging class - with about 30 in attendance.

Here is the playlist and workout summary:

Pre-ride introduction… I Ka Barra (Habib Koite)
Warm Up - easy spin Clocks (Coldplay)
Warm-up a few jumps: Christmas / Sarajevo (TSO)
Warm Up - easy spin Tonight I'm F-ing you… (E. Iglesius)

Sprints: 0:30 on / 0:30 off - Let the Bodies Hit the Floor (Drowning Pool)
Sprints: 0:30 on / 0:30 off - Re-education through Labor (Rise Against)

Steady seated climb Remember the Name (Fort Minor)

Recovery - Wake Me Up (Evanescence)

Climb with jumps Lose Yourself (Eminem)

Recovery- Send the pain below (Chevelle)

25 minute main set: Alternating between 2:00 at Zone 4… 0:30 at Zone 5 - TOUGH!
Sexy and I know it (LMFAO)
You're Going Down (Sick Puppies)
Faint (Linkin Park)
Hella Good (No Doubt)
Catalyst (Linkin Park)
Hoodie Ninja (MC Chris)
Monster (Skillet)

Recovery - Tainted Love (Marylin Manson)

Out of saddle - Climb with jumps Can I Get A… (Jay Z)

Recovery - HollaBack Girl (Gwen Stefani)

Steady seated climb: High Roller (The Crystal Method)

ALL OUT Sprints: 0:30 on / 0:30 off... Break (3 Days Grace)
ALL OUT Sprints: 0:30 on / 0:30 off... Monster (Skillet)
ALL OUT Sprints: 0:30 on / 0:30 off... last full minute - Wizards of Winter (TSO)

Cool Down: Dream on (Aerosmith)

"Beautiful Lie" - Last Spinning class of the year for me to lead

My last session of the "indoor season" was another challenging one! It was filled with full-sprint effort intervals, power grinds and thresold intervals. (Workout and playlist at the end of this)

The group was full of energy and excitement - which helped me. I've been on the verge of overtraining lately, and had a crummy day at work... so when I showed up to the studio to lead the class, I wasn't really myself. But after the first couple of sprints and the intensity everyone was bringing - I rebounded.

As the night went on, the intensity built up, and so did the enjoyment! While the group was holding Anaerobic Threshold pace, I started attacking with unplanned 10-20 second sprints. Group seemed to get into the music and the intensity... and then we went into the last 8 full-out sprints. It was carnage! I turned myself inside-out, and based on the grunts, groans and breathing of the rest of the group - I know they did too!!

I told the class that it was over... then the song "Beautiful Lie" started to play... and I informed the group we were doing one more minute of full out effort. The group responded well and sufered through the last hard minute!

After the class, we had a great time at Harry Buffalo!! Fun group!

As an aside - this was likely my last session of the season. I'm heading off to China and Japan for the next two weeks. I have truly enjoyed the classes - both as a participant and as a leader. Great way to stay insprired and focused during the "indoor season"!



THE WORKOUT AND PLAYLIST:


Warm-up:
"Trip like I do" - The Crystal Method
8 minutes easy, with two 30 second spin-ups (low tension)


First Sprint Intervals:
"Tonight - I'm F***-ing you" - Enrique Iglesias (maybe the theme for the class?)
30 second all-out sprints with 30-45 seconds rest between

"Break" - Three Days Grace
45 second all-out sprints with 45 seconds rest between

"Re-education through Labor" - Rise Against
45 second all-out sprints with 45 seconds rest between


Threshold Work:
Total of 26 minutes at or above Threshold effort with varying tension.
"In Da Club" - 50 Cent
High tension, low cadence - hold HR at AT
"Vertigo" - U2
Lower tension, High cadence - still holding HR at AT
"Only" - Nine Inch Nails
High tension, low cadence - hold HR at AT
"Paint it Black" - Rolling Stones
Lower tension, High cadence - still holding HR at AT - numerous 10-20 second sprints.
"Knights of Cydonia" - Muse
High tension, low cadence - hold HR at AT - numerous 10-20 second attacks
"Breathe" - Prodigy


Recovery:
"New Divide" - Linkin Park
Believe it or not... I put in 4.5 minutes of rest and recovery - but we worked for 26 minutes straight at or above threshold effort. We needed it! Plus - wanted to have everyone ready for the final assault!


Final Sprints:
"Got the Life" - Korn
30-45 second all-out sprints
"Ignorance" - Paramore
45 second all-out sprints
"Pain" - Jimmy Eat World
45 second all-out sprints

Recovery:
"Beautiful Lie" - 30 Seconds to Mars

--> My beautiful lie, was that the class was over! I cranked up the group for one last all out 60 second effort!

"Let the Bodies Hit the Floor" - 2/22/11 SBR Spin Class Workout and Playlist

Tonight was brutal... it was beautiful! There was cheering, there was cursing...

There was a lot of suffering... and 25 very happy and motivated athletes afterwards! I had more positive feedback from people after the session than I ever have before. I have to say, the music + the workout... it just seemed to click! I truly enjoyed the energy in the room, and it helped me motivate myself to my highest HR yet on a bike during the last set of sprints. It was awesome!

This workout was all about improving our AT (Anaerobic Threshold or Lactate Threshold)... a combination of shorter, high intensity intervals and long efforts right at Threshold, but with big variations in cadence (85rpm vs 125rpm) with the intention to work at the same output of effort (HR, watts, etc) under different conditions - to simulate effects of wind or hills on time trial type racing or break-away efforts on the bike.

During the 10 minute warm-up, we did a couple of low-tension spin-ups to 120+rpm. Just to get the rapid firing of the muscles going - and prepare the mind and body for what comes next. 10 all-out sprints lasting 30-45 seconds each, with 45-60 seconds of rest between. Then on to single leg pedaling drills. Next, we worked at Threshold intensity for about 20 minutes, but with 5 songs with very different cadences - so we had to adjust tension to maintain the same HR/watt output. Then, we did three big hill climbs, including one long hill where we attacked (sprinted) during the hill climb a few times - that was tough. To finish ourselves off, we did four more 1 minute all-out sprints, with 1 minute recoveries. We pulled ourselves off the floor, and went out for some well deserved food and drink.



Warm-up (10:00)
5 minutes easy "This is War" - 30 Seconds to Mars
30sec spin-up
1 minute easy "Let the Bodies hit the Floor" - Drowning Pool
30sec spin-up
3 minutes easy

Sprint Intervals ALL OUT SPRINTS - FULL EFFORT! 1:00 rest between
4 x 0:30-0:45 each "Keep Hope Alive" - Chemical Brothers
4 x 0:30-0:45 each "Name of the Game" - Chemical Brothers
3 x 0:30-0:45 each "Indestructible" - Disturbed


Single Leg Drills Very high tension / 60-70rpm cadence. Foucs on "pulling up", not pushing down, to make a smooth circle with each leg.
1:30 each leg "Stereo Love" - Edward Maya
2:00 each leg "Smells Like Teen Spirit" - Nirvana

Threshold Work
It is critical to keep your HR constant and right at Threshold (often about 88% max HR) - the key is varying the tension to keep the effort (HR) the same with the very different cadences below. This helps "program" us to work at the same intensity, under different conditions (wind, false flats, etc).
3:30 at 120 rpm "Raise your Glass" - P!nk
5:15 at 88 rpm "Can I get a **** ***" - Jay Z
3:30 at 132 rpm "Tighten Up" - The Black Keys
3:40 at 90 rpm "Going Under" - Evanesence
3:50 at 128 rpm "Hot in Here" - Nelly

Hills
4:25 seated climb "New Low" - Middle Class Rut
7:40 standing climb/sprints "Trip Like I Do" - Chemical Brothers
(3 hill sprints keyed on the jumps in the music - 30-40sec high intensity)
4:00 seated climb "Lose Yourself" - Eminem
2:00 recovery

Final Sprints (ALL OUT EFFORTS! I'll buy beer for whoever pukes!)
1:00 sprint / 1:00 rest "Stronger" - Kanye West
1:00 sprint / 1:00 rest
1:00 sprint / 1:00 rest "Invincible" - Adelita's Way
1:00 sprint / 1:00 rest

Cool Down
4:00 easy spin down "Drive" - Incubus

"Practice Suffering" - SnakeBite Racing's Spin workout for 12/14/10 at Ride+Workout

Tonight was our largest group yet. THANK YOU to everyone who came out tonight!

This workout was designed to be "nasty" - with just enough rest between hard efforts to survive. As I mentioned during the workout tonight - it is important to "practice suffering"... having one or two physically and mentally tough workouts each month helps to train the mind to deal with all the signals and bad feelings during the crucial stages of a race. Tonight was definitely a chance to practice that suffering!

The intensity was high and everyone gave it their all. It's pretty cool sitting on the leader's bike and looking out at the sea of athletes pushing themselves to the edge in training... focused... determined... and possibly going to puke!

While I wasn't totally satisfied with the flow of the playlist I put together for tonight's workout - I did have a lot of people tell me afterwards they liked it. But "Technologic" was either loved or hated - nothing in between! It's hard to bring new music each week, and have music "everyone loves"... they won't all be hits! The bottom line is the music brings energy, and I try to get the right kind of cadence/bpm to fit the particular part of the workout.


Warm up
3.00 3 minute Warm up / New Divide - Linkin Park
0.50 seated spin up - light tension
1.00 1 minutes easy spin / Evacuate the Dancefloor - Cascada
0.50 seated spin up - light tension
3.50 easy spin

Sprint intervals
0.75 30 / 15 hard effort #1 / Busy Child - Chemical Brothers
0.50 Recovery - easy spin
0.75 30 / 15 hard effort #2
0.50 Recovery - easy spin
0.75 30 / 15 hard effort #3
0.75 Recovery - easy spin
0.75 30 / 15 hard effort #4
1.00 Recovery - easy spin
0.75 30 / 30 hard effort #5 / Stronger - Kanye West
0.75 Recovery - easy spin
1.00 30 / 30 hard effort #6
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #7
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #8 / Blue Orchid - White Stripes
2.00 Recovery - easy spin (till song ends)

Power intervals
3.00 60-75 rpm… high tension - seated / What do I - Stabbing Westward
1.00 Recovery - easy spin
3.00 60-75 rpm… high tension - seated / Do you call my name - Ra
1.00 Recovery - easy spin
3.00 60-75 rpm… super high tension - seated / standing
1.00 Recovery - easy spin / Last Resort - Papa Roach
3.00 60-75 rpm… super high tension - seated / standing
1.50 Easy recovery / Move Aside - Soul Coffing

0.75 Seated Sprint #1 / Collapse - Rise Against
0.75 Recovery - easy spin
0.75 Seated Sprint #2
0.75 Recovery - easy spin
0.75 Seated Sprint #3 / N.W.O. - Ministry
0.75 Recovery - easy spin
0.75 Seated Sprint #4
0.75 Recovery - easy spin
0.75 Seated Sprint #5
2.00 Recovery - easy spin

5.00 Threshold - 4a HR zone (80% max) / Technologic - Daft Punk
1.00 Easy recovery
5.00 Threshold - 4a HR zone (80% max) / I kissed a girl - Katy Parry
1.00 Easy recovery / Block Rockin' - Chemical Brothers
5.00 Threshold - 4a HR zone (80% max) / United States of Eurasia - Muse
1.50 Easy recovery

1.00 30 / 30 hard effort #1 / Got the life - Korn
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #2
1.00 Recovery - easy spin / Given Up - Linkin Park
1.00 30 / 30 hard effort #3
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #4

4.00 cool down / Hella Good - No Doubt

This week's spin workout...

For those interested, here is tonight's workout and playlist.

I have to say, it was a great session... best turn-out of the year and lots of energy in the room!



WARM UP
5.25 5 minute Warm up Coldplay -Clocks
0.50 120rpm sprint
1.00 1 minutes easy spin Rise Against - Life Less Frightening
0.50 120rpm sprint
2.00 easy spin
Speed intervals
0.75 30 / 15 hard effort #1 The Crystal Method - Name of the game
0.75 Recovery - easy spin
0.75 30 / 15 hard effort #2
0.75 Recovery - easy spin
0.75 30 / 15 hard effort #3 Chemical Brothers - Galvanize
0.75 Recovery - easy spin
0.75 30 / 15 hard effort #4
0.75 Recovery - easy spin
1.00 30 / 30 hard effort #5
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #6
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #7
1.00 Recovery - easy spin Lady Gaga - Alejandro
1.00 30 / 30 hard effort #8
2.25 Recovery - easy spin
Leg Drills
1.00 1:30 right, 90-100rpm
1.00 1:30 left, 90-100rpm System of a Down - Chop Suey!
0.50 0:30 together 90-100rpm
1.50 1:300 right, 90-100rpm
1.50 1:30 left, 90-100rpm Linkin Park - Points of Authority
1.25 1:00 together 90-100rpm
Hills
3.00 60-75 rpm… crank as we go… Crazy Frog - I like to move it
1.00 Recovery - easy spin Cake - The Distance
3.00 60-75 rpm… crank as we go…
1.00 Recovery - easy spin Our Lady Peace - Superman's dead
3.00 60-75 rpm… crank as we go… Three Days Grace - Pain
1.00 Recovery - easy spin
3.00 60-75 rpm… crank as we go… Papa Roach - Getting Away with Murder
2.00 Easy recovery
Steady-state Intervals
3.00 100-120 Stabbing Westward - Save yourself
3.00 80-85
3.00 100-120 Kanye West - Stronger
3.00 80-85
3.00 100-120
3.50 80-85 The Crystal Method - Busy Child
3.00 Easy recovery
Last Sprints
1.00 30 / 30 hard effort #1
1.00 Recovery - easy spin Blue Monday - How does it feel?
1.00 30 / 30 hard effort #2
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #3 Linkin Park - Bleed it out
0.75 Recovery - easy spin
1.00 30 / 30 hard effort #4
Cool Down
4.00 cool down Black Eyed Peas - Boom Boom Pow

80.50

Leading my first Spin Workout

This week was my first chance to lead one of the SnakeBite Racing indoor cycling series. I was more than happy to. My nickname is "Salt Spray" - for a reason... I put my heart into these sessions when I do them... all out! You get out of them, what you put into them.

I've been going to winter "indoor trainer sessions" for the past 3 seasons. They are a fun way to see everyone from the triathlon and cycling community, and bust our butts for a couple hours together. This was fun for me to try to put together.

I will say there is a lot of work that goes into planning the workout and the music choices... then you have to get on your bike - figure out the audio system, and the portable microphone...

Then the hard work really begins! Like I said, I like to put 100% into my workouts - and I planned a tough one for the group (see below). The trick for me as the leader, was being able to talk to the group (not always easy when gasping for air)... and my biggest challenge was staying on top of my hydration during the workout. Hard to drink when you are also gasping and talking!

All in all, it was a fun experience, and I think the group enjoyed the workout! In the words of my friend David who was at the workout... "I think you had everyone's attention in the first 20minutes". I did a big group of all-out sprints right after the warm-up. Speedwork is best done early in the workout while your form and energy are highest. Then we did hills, drills and threshold work... before I threw in another group of hard sprints at the end to get every last drop of effort from the group. They responded well!

I lead again next week... how to set up another, different workout and all new music? This might be harder than doing the first one!

Come to Ride + Workout in Lakewood, next Tuesday at 6pm... and see how it goes!


WARM UP
- 5.00 5 minute Warm up 90-100rpm Zone 3
5.00 0.50 120rpm sprint
5.50 1.00 1 minutes easy spin 90-100rpm Zone 3
6.50 0.50 120rpm sprint
7.00 1.50 1.5 minutes easy spin 90-100rpm Zone 3

Cadence work
8.50 1.00 1 minutes at 120rpm - Zone 3
9.50 1.00 1 minutes easy spin
10.50 1.00 1 minutes at 125rpm - Zone 3
11.50 1.00 1 minutes easy spin
12.50 1.00 1 min @ 130rpm - Zone 3
13.50 2.00 2 minutes easy spin

Speed intervals
15.50 0.75 30 / 15 hard effort #1
16.25 0.75 Recovery - easy spin
17.00 0.75 30 / 15 hard effort #2
17.75 0.75 Recovery - easy spin
18.50 0.75 30 / 15 hard effort #3
19.25 0.75 Recovery - easy spin
20.00 0.75 30 / 15 hard effort #4
20.75 0.75 Recovery - easy spin
21.50 1.00 30 / 30 hard effort #5
22.50 1.00 Recovery - easy spin
23.50 1.00 30 / 30 hard effort #6
24.50 1.00 Recovery - easy spin
25.50 1.00 30 / 30 hard effort #7
26.50 1.00 Recovery - easy spin
27.50 1.00 30 / 30 hard effort #8
28.50 2.00 Recovery - easy spin

Hill Climb
30.50 5.00 Start easy, increase 1 turn each minute… Start 90rpm… down to 65 rpm -5 each min
35.50 3.00 Hill - Last 3 out of saddle. 60-75 rpm
38.50 1.00 Downhill - tesion off, 120 rpm
39.50 1.00 Recovery - easy spin

Leg Drills
40.50 1.50 2:00 right, 90-100rpm
42.00 1.50 2:00 left, 90-100rpm
43.50 0.50 1:00 together 90-100rpm
44.00 2.00 2:00 right, 90-100rpm
46.00 2.00 2:00 left, 90-100rpm
48.00 2.00 1:00 together 90-100rpm

Threshold
50.00 5.00 Threshold - 4a HR zone (80% max)
55.00 1.00 Easy recovery
56.00 5.00 Threshold - 4a HR zone (80% max)
61.00 1.00 Easy recovery
62.00 5.00 Threshold - 4a HR zone (80% max)
67.00 2.00 Easy recovery

Last Sprints
69.00 1.00 30 / 30 hard effort #1
70.00 1.00 Recovery - easy spin
71.00 1.00 30 / 30 hard effort #2
72.00 1.00 Recovery - easy spin
73.00 1.00 30 / 30 hard effort #3
74.00 1.00 Recovery - easy spin
75.00 1.00 30 / 30 hard effort #4

Cool Down
76.00 4.00 cool down