“A lawyer couldn’t object or disrespect the technique. Sweat me, wipe off the sweat.” -Outkast
Because I’m adjusting to a new job this week, my workouts have changed. I hate running at the gym, so I haven’t gone for a run since Saturday. I was logging 6 miles every other day last week and it felt great. Hopefully I’ll be able to pick that right back up next week, once I have my new regular work schedule.
So instead of running in the morning, I’ve been doing the next best thing: spin. I haven’t taken a class in over a month, mostly because I’m searching to find Sweat’s best instructor. I’m really picky when it comes to the classes I take. I’m somewhat of a spin snob, because I was spoiled for so long by hardcore instructors and a phenomenal spin certification teacher. I’ve been known to leave a class if I’m not sweating within the first 10 minutes. I need good music and I need to know I’m getting my butt kicked–otherwise I feel like it’s a waste of an hour. So lately, I’ve been doing my own routines: the ones I used to teach or new ones that I’ve created. Just like running, new music always adds excitement to an old workout routine. It’s only ever me and that bike at 5am, so I take advantage of the solitude and do some serious damage.
Below is the routine that I did this morning. My legs were super tight from doing weights last night, so I knew I needed something good to shake them out. There are probably a few things that I should explain about spin routines. Some instructors teach to workouts, while others teach to songs. I’ve always taught to songs. I think it’s easier to keep up with a 4 minute workout when you have one song to get your heart rate going. Plus, you know that once that song is over, so is that workout. And then it’s on to the next one. There are three “positions” when it comes to spin: standing upright, hovering, and sitting. Your hands are almost always rested, but not supporting your weight, on the handle bars in front of you. You should never use handle bars to support your weight. That defeats the purpose of the workout.
Cadence is the foofy term for how fast you’re going on your bike, or the revolutions per minute that your wheel is making. An easy cadence is about 50-70 RPMs. A full on sprint is around 120-130 RPMs. The songs that are labeled a “cadence” workout are spent keeping the same pace when switching between two, or possibly all three, positions. This is a lot harder than it sounds, but makes for a great challenge. I like to put a cadence workout in between of series of workouts because it gives your legs a few minutes to actively shake out the lactic acid you’ve built up from sprints or heavy resistance. Plus, it gives your butt a rest too 🙂
|I Can Transform Ya||Chris Brown||Warm up|
|Everybody Nose||Pharrell||Standing sprints|
|Superstar||Lupe Fiasco||Standing hill climb|
|Cooler Than Me||Mike Posner||Seated sprints|
|Boyfriend||Justin Bieber||Hills & sprints|
|Ride Wit Me||Nelly||Seated speedwork|
|Dance & Shout||Shaggy||Standing sprints|
|Wake Up Call||Maroon 5||Standing cadence|
|She Wolf||Shakira||Seated hill sprints|
|No Diggity||Blackstreet||Seated & standing hill climb|
|Sexy Back||Justin Timberlake||Standing climb|
|Closer||Nine Inch Nails||Seated climb|
|Evacuate the Dancefloor||Cascada||Sprints|
|You Got It||Family Force 5||Cool Down|
|Time: 01:00:12||Miles: 20.3|
Spinning has been my choice of cross-training since I began running long distance. It’s the best way to incorporate my two favorite things: music and sweating. Plus, it strengthens my legs and my lungs. Are there any other spinners out there? Do you have a favorite class? I’m always looking for new classes in the city, so share yours with me!