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This profile focuses on a progressive transition from a lower cadence of 65 RPM up to 90 RPMs, and repeats 3 times. Throughout the class I asked them to focus on one thing at a time such as relaxing the shoulders, using the hamstrings to pull through the bottom of the pedal stroke, etc.  DetailsContinue reading “Progressive Cadence Spinning Class”

Here is the playlist I used last week in a few spinning classes I taught. We spent most of the time focused on aerobic base-building but we did jump into some strength building and high intensity intervals. Warm-up Increased cadence, continuation of warm-up Steep, out of saddle, short climb Long endurance set Intervals Full recoveryContinue reading “Spinning Class – Feb. 15, 2012”

Last Saturday I went on a great ride with a group from Union Park area down to Camp Williams. I had to turn around at that point while the group continued on. I took the first half of that ride and turned it into a great Spinning class profile which was approximately 18 miles. 7Continue reading “Spinning Class – Camp Williams Profile”

Today’s profile focused on staying within the endurance and strength zones, with three 4:00 minute power intervals at a specific cadence with increasingly more resistance. The last interval was the most difficult and we jumped into the high intensity zone. Here’s the playlist: http://grooveshark.com/playlist/Spinning+-+2%2F1%2F12/66841796