Check out this super fun 45 minute ride (not including cool down and stretch). I hope you enjoy it, and go get that workout in! No excuses! I always set up the ride so that whenever we’re out of the saddle, you use the beat to guide your pace to keep your RPMs on target.
IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup. Now that that’s said and done, lets have some fun!
After a 5 minu
te flat warm up, start off Track 2 with a small hill right away for support out of the saddle. You’ll be quite warmed up after this first track. You’re welcome 😉
Track 3 is 8 count jumps for 3 sets shifting from position 1 to 2 (seated to standing run), and each set you add a small amount of resistance on, ending at a slightly heavy hill. You’re welcome again 😉
Track 4 drops the gear back to your flat road, where we have a slow gradual seated climb, ending at your super heavy hill.
Track 5 is a mega track, holding your heavy hill from Track 4 out of the saddle to position 2 and shifting to position 3 for 3 sets.
Track 6 drops back to your flat road, where we have 3 sets of sprints; the 1st and 2nd are 30 seconds, and the final minute is a sprint to the end. You can add a slight incline throughout the track for added difficulty. Yum!
Track 7 has a 1 minute flat recovery, then the work starts once you add to your small hill to come out of the saddle to position 2. Do 3 sets in position 2, recovering in seated position 1 and holding your small hill the whole track.
Track 8 holds the same small hill to start, and every 15 seconds you shift from position 1 to 2 for jumps the entire track. Each time you come to position 2, you add a small gear, ending the track at a heavy hill.
Track 9 drops back to your flat road once again, where we have 3 sets of sprints; the 1st and 2nd are 30 seconds, and the final minute is sprint to the end. Same as the first sprint track! Yum!
Track 10 comes out of the saddle to position 2 right after adding to your small hill right away, then 3 sets shifting from position 2 to 3, each set adding to get to a super heavy hill. Finishing strong with a heavy heavy hill!
That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?
Happy sweating!
Warmly,
Dani
Dani Sanusi Fitness 
Dani!! Missing Cycle like crazy already! And you too, of course. I feel like I’m already “falling off the wagon”. I missed a day of exercise (after Super Bowl Sunday, which happens to be my off day). Actually, I did try to do some cardio and core– but my mistake was going to the fitness center on base with the kids. I literally couldn’t do but a few ab exercises within the partitioned kids area. My heart rate certainly did raise, and blood pressure probably through the roof. I was fuming mad. Anyway, the next day I wised up and jumped on my treadmill (after brushing off the cobwebs and removing the various tools that my husband had stacked on it- it’s in garage). I got a good 30 minutes in. But today, nothing. And I ended my fast from sweets by making (and eating) valentine’s day sugar cookies with the kids (which again, greatly raised my blood pressure and heart rate- 2 year olds don’t get the concept of “baking” cookies). Anyway, I suppose the night is still young.
Anyway, the main reason for this LONG note, is that I’m confused about how to do the rides using the playlist. I thought I would just click on playlist and it would direct me to a downloadable audio playlist or something. So… do I have to go look up the tracks myself?? Say what? If there is an easier way, let me know. See how lazy I’m becoming. Can’t wait until you get a chance to upload a video of a ride. No pressure ; ) I haven’t even gotten a chance to get on a spin bike, since I’ve got the kids all day until hubs returns. Looking forward to getting back ‘on track’ (hehe!). -Krisztina Cadwell
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totally didn’t think this was going to show up on blog- oops! Sorry.
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Haha! You crack me up Krisztina! First off, don’t be so hard on yourself! It sounds like the fitness center on base won’t be a good fit for you, maybe more of a home type workout would be best to keep you on track. Trust me, a batch of cookies isn’t going to undo all your hard work, enjoy them! As far as the playlist goes, you would have to get the songs in order yourself and follow along that way. BUT, the great news is: I have figured out how to do the spin ride! I FINALLY figured it all out last night (I am so not tech savvy it’s scary), but haven’t had a chance to record it! Just keep it up, and I will get the video ride posted as soon as I possibly can, I promise! It’ll include music and everything, so all you do is stream it online! Please find me on Facebook so you can get the info when it’s posted! Love you girl, miss your face!
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Thanks, Dani, you sweet thing! I always need the encouragement. That’s so cool that you figured out the video. I look fwd to jumping on a bike at the fitness center and spinning away as if I were following your lead in class. Missing your bursts of motivation and encouragement throughout the rides. Anyway, it’s late. TTYL! I’ll find you on Facebook.
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