Manic Monday

I hope you all enjoyed your Thanksgiving!  It was really nice being off from work for a few days, but that didn't mean that I was going to skip my workouts also.  Its nice that Jer and I live close to both of our families, so we really didn't have much traveling to do for Turkey Day.

I thought I would post my holiday week workouts so that you can see that even though your normal routine may be thrown off a bit, you can still workout successfully. 

Also, according to my trusty scale, I didn't gain an ounce this Thanksgiving!

Monday - lifted heavy weights - bi's and back, taught 55 minute spin class and followed that up with 15 minutes of core work.

Tuesday - bodystep and bodycombat classes (fun!)

Wednesday - OFF

Thursday - ran a 5k Turkey Trot.  I was able to complete it in my fastest time yet, 31:11 thanks to a friend motivating me!

Friday - taught a 75 minute spin/core class.

Saturday - OFF

Sunday - OFF

I didn't feel so guilty for taking both Saturday and Sunday off because my hamstrings really needed a break and I worked hard all week.

Core Revolution 11/26/10

Well, hello friends!  Sorry I have been slacking on my blog posts lately.  I have been busy eating turkey, lol!

Here is my profile from my Black Friday ride.  I team taught with a wonderful instructor named George.  He suggested that we do about 30 minutes on the bike, then down to the mats for some floor work, then back on the bikes for the last 30 minutes.  It was wonderful and the crowd seemed to really enjoy it, despite our lack of microphone : (

Warm Up
Love Generation - Bob Sinclair

Running Hills
We R Who We R - Ke$ha

Climb - seated and standing
Hot Tottie - Usher

Climb - steep and fast paced!
More Human than Human - Rob Zombie

Hills
The Sex is Good - Saving Abel

Intervals - switching in between running flats, recovery and a little hill
Imma Be - Black Eyed Peas

Hills - moderate resistance, switching from seated to standing.
Lift me Up - Moby

It's almost turkey day!

Is everyone getting ready for the biggest eating holiday of the year?  Considering that I made an entire Thanksgiving Day dinner last Sunday, I am a little "turkey-ed out", but I will manage!

I have the Turkey Trot 5k in the morning, so I will have to behave tonight on the biggest drinking night of the year.  I think Jerry and I are going to go out for some cocktails and an early dinner.  Conveniently, I can pick up my Turkey Trot gear right in town before dinner.

The weather looks like it will be around 30 degrees and clear, so that is good news.  Although I am not a runner by any means, I don't find the 3.1 miles all that challenging.  What I do find difficult is breathing in that cold air first thing in the morning.  I end up coughing for two days following that run.

Good luck to all my fellow Turkey Trotters and Happy Thanksgiving!

Core Revolution 11-22-10

My friend and I took a wonderful Spinning continuing education class on Sunday that taught us all about interval training.  We learned that with proper recovery, your body is more likely to burn fat instead of carbs that we need for energy.  I worked in some intervals into my ride last night and according to my heart rate monitor, I burned almost 100 more calories than usual! 

I have also decided to tweak the way I am posting my rides.  From some great feedback, I learned that I don't really need to break down each ride so much.  If you want more information on my rides, just send me a note!

Warm Up
Unk vs. Avril Lavigne - DJ Lobsterdust

Seated Flat
Ecuador - Sash!

Climb - seated and standing
Empire State of Mind - Jay Z

Running Hills - seated and standing using lots of resistance and a quicker cadence
Cameras - Matt & Kim (I am in LOVE with this song!!!)

Seated Flat - this will turn into some seated, fast hills
The Catalyst - Linkin Park

Hills - explode out of the saddle with increased resistance and increased cadence for about 45 seconds at a time.
We R Who We R - Ke$ha

Jumps/Jumps on a Hill
Hey Baby - Pitbull, feat. TPain

Running Hills - 90 second intervals (heavy and fast out at 3), 30 second recovery - we did this 4x
Indestructible - Disturbed

Climb
What's My Name? - Rihanna & Drake

Seated and Standing Run
Circle the Drain - Katy Perry

Sprints on a Hill - super heavy - 20 seconds at time (4x), then lots of recovery in between
Everybody Wants Some!! - Van Halen

Black Friday isn't just for shopping.

When I was about 23 or so, I tried Black Friday shopping.  I had no plan, no buddy with me, not a lot of money and no clue what I was in for.  I woke up at about 4:00 am, went to Best Buy and stood in the back of a huge line in the freezing cold rain.  Once inside, I was almost trampled and was found myself just wandering around.  I left with one CD and a lot of aggravation.  Never.again.ever.

These days, I love nothing more than a good workout on Black Friday!  I am so lucky that I was asked to team teach a spin class that morning with my fellow awesome instructors.  Its going to be an absolute blast and I am sure everyone will be thankful to burn off those extra calories from the feast the day before.

Do you have a "morning after" ritual?

Core Revolution 11-15-10

My 5th week of teaching at The Revolution was last night and I thought it was time to teach a different kind of spinning profile.  I concentrated heavily on strength training for this ride, meaning, lots of mountains to climb!

Warm Up - Intensity: 50-65% mhr, Cadence: 80-110 rpm. 
Start a Fire - Ryan Star

Running Hills - Intensity: 80-85% mhr, Cadence: 80-110 rpm.
I Like It - Enrique Iglesias and Pitbull (I played this as a member request)

Climb - Intensity: 80-85% mrh, Cadence: 60-80 rpm, This is super heavy in and out of the saddle.
The Sex is Good - Saving Abel

Climb - Intensity: 80-85% mrh, Cadence: 60-80 rpm, again, super heavy, nice steady pace.
Sweet Emotion - Aerosmith

Sprints - Intensity: 85-92%, Cadence: 80-110 rpm.  Super heavy resistance when you break through the gear at 3.
Day 'N' Night - Kid Cudi

Running Flats, Small Hills, Standing Run-  Intensity: 80-85%, Cadence - 75-100 rpm.  We switch up the resistance and our position during this song.
Drown in the Now - Crystal Method and Matisyahu

Climb - Intensity: 80-85% mrh, Cadence: 60-80 rpm.  Max out the resistance and maintain a steady climb.
Rich Girl

Seated and Standing Hills - Intensity: 70-80%, Cadence: 80-100 rpm.
Cascade - Deluka

Jumps/Jumps on a Hill - Intensity: 75-85%, Cadence: 70-90 rpm.  4 counts from position 1 to 2.  Then, 4 counts from position 2 to 3.  End with a fast climb.
Come on Eileen - Dexy's Midnight Runners

Climb - Intensity: 80-85% mrh, Cadence: 60-80 rpm.  Seated and standing while a heavy gear is under the wheel.  Push and pull using the entire leg.
Beautiful Dangerous - Fergie and Slash

Hills - Intensity: 80-85%, Cadence: 80-100rpm.  Moderate hill for resistance, constantly adding it on more and more until the end of the song.
Hot Tottie - Usher and Jay Z

Seated and Standing Flats - Intensity: 85-92%, Cadence: 80-110 rpm.  A little fast work right at the end to spike heart rates.
Proper Education - Eric Prydz vs. Floyd

I am a winner!!!

Remember a few weeks ago I blogged about entering a profile contest through Spinning.com ( http://acyclepsycho.blogspot.com/2010/10/i-entered-contest-yesterday.html) ? 

Well....I won!!!!!  My profile was chosen to be featured in one of the Spin Monthly Member Profile e-mails!!  I don't know how many were entered, but its very flattering that the best of the best in my profession recognized my hard work.  I also got a little $10 off coupon for being chosen. 

If these terms are not familiar to you, a profile is basically your ride that you create.  You have to keep in mind, maximum heart rate percentages, RPM's, music, time, etc. to make a good profile. 

As soon as I get my email with my profile featured, I will post it on here for you guys so you can take a look.

Yay!