TGIF!!!

I think I have CWS.  Otherwise known as; cycling withdrawal syndrome.  It is characterised by lack of "woohoo-ing", lack of laughing while sweat drips into your eyes, dust on your clip-in shoes and a general feeling of "blah".

The good news is that I should be cleared to workout again either by 11/3 or the week after!!!!!  I had some personal/medical reasons why I couldn't come back sooner than I had originally thought.  Even better news, it can only get better from here!!

I am very lucky to have a supportive and caring boss and also a great team helping me out.  I hope to see you all in a week or two for my big comeback!!

Hello Psycho's!

Believe it or not, I did NOT fall off the face of the Earth!!!  For personal and health reasons, I need to stay off the bike for a few weeks.  It was 2 weeks at first, but now has been pushed to 3 weeks.  I cannot tell you how much I miss working out and teaching!  It is such a large and important part of my life and I really miss it.  I also miss seeing those smiling (and sweaty) faces out there each night.

In other news, I have decided to focus my attention and energy to one facility - The Revolution!!!  I will be continuing to teach on Tuesday nights and one additional night  - I am not sure if I am cleared to share that with you yet.  I have loved working there for the past year and I am really glad about my decision.

Tentatively, I am due back on 10/25, if all goes as planned!!

9/27/11, 5:45pm

Warm Up
Time of Our Lives - Paul Van Dyk

Running Flats
We Found Love - Rihanna

Hills
Toxic Valentine - All Time Low

Climb
Paradise - Coldplay

Climb
Safety Dance - Men Without Hats

Running Flats
Sexy and I Know It - LMFAO

Sprints
Showdown - Pendulum

Recovery then Jumps/Jumps on a Hill
Money for Nothing (Radio Edit) - Crew 7

Running Hills
Stupify - Disturbed

Running Flats
Mr. Saxobeat - Alexandra Stan

Hills
Nothing Really Matters - David Guetta

Running Hills
Energy - SuperHeavy

Cool Down
Wicked - Chris Isac

9/21/11

Warm Up
Energy - SuperHeavy

Running Flats
Mr. Saxobeat - Alexandra Stan

Running Flats
I Can Only Imagine - David Guetta

Weights
Hot (Play and Win Remix) - Inna

Hills
Rope (Deadmau5 mix) - Foo Fighters

Climb
Save Me - Nicki Minaj

Weights
Billionaire (humanjive mix) - G.G.

Running Hills
Night of Your Life - David Guetta

Sprints
Burning Down the House - The Used

Climb
Love is the 7th Wave - Sting

Hills
Crucify the Dead - Slash

Weights
Sweat - Snoop Dogg

Cool Down
Hold On - Michael Buble

9/20/11, 7pm

Warm Up
Sweet Disposition - Temper Trap

Running Flats
A Dirty Bit S&M on the Floor mashup - ??

Hills
What Part of Forever - Cee Lo Green

Running Flats
Move for Me - Kaskade

Running Hills
Stupify - Disturbed

Climb
Wavin' Flag - K'naan

Running Hills
Is there a Ghost - Band of Horses

Running Flats
Sweet Dreams - Beyonce

Jumps/Jumps on a Hill
That's Not My Name - Ting Tings

Cool Down
Gotten - Slash

9/20/11, 5:45pm

Warm Up
Sweet Disposition - The Temper Trap

Running Flats
I Can Only Imagine - David Guetta

Hills
Is There a Ghost - Band of Horses

Climb
All of the Lights (clean version!!!) - Kanye West

Running Hills
Stupify - Disturbed

Sprints
Hold it Against Me - Britney Spears

Recovery then Hills
Mouthful of Diamonds - Phantogram

Running/Standing Flats
Russion Roulette (Jump Smoker Remix) - Rihanna

Running Flats
Without You - Usher & David Guetta

Running Hills
Longview - Green Day

Running Flats
Cry for You - September

Hills
Panic Switch - Silversun Pickups

Jumps
Let Me Think About It - KopyKatz

Cool Down
Here Without You - 3 Doors Down

Cool Down
God Put a Smile on Your Face - Coldplay

Do You Ever Wonder?

What a gloomy day it is in Upstate NY.  The best thing about a gloomy, rainy day is that lots of outdoor riders take it inside!!

I just read a fantastic article written by a Star 3 instructor about why instructors do the things we do and what it does to your body.  Specifically, why sprints are NOT designed to have you pedal as quickly as you can with low resistance, but rather, pedalling as fast as you can with very high resistance. 

I always say there is a method to my madness.  Read the article below to pick up more tips!

http://www.spinning.com/spinning-instructor-news/2011-9-2.asp?roi=echo7-5192634958-23329141-9fc88b26801913f02964039150ed82c5&

Have a great day Psycho's!