For the benefit of people attending my classes
regularly, I will announce the name of each ride in class and add them to the list below afterwards . Once I have got around to listing a few, I will be happy
to consider requests so remember the names of the ones you would like
to do again!
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All the rides are structured within the guidelines of the the 'Spinning Energy Zones' more information on the zones below.
Arthur Seat Ride 45min Interval / Strength Ride
With photo presentation Mallorca Training Ride 45min Interval / Strength Ride With virtual ride video Alpe d'Huez 60min Strength Ride With virtual ride video Arizona Rolling Hills 50min Ride With virtual ride video
Tour De France Ride 90min Special Event A special event which uses TDF video footage, TDF audio commentary and fantastic music. Includes attacks, sprints, breakaways, flats, climbs, history and tactics to give you a real TDF flavour. I can present this at your club, contact me for details. Rock Ride 45min Interval / Strength Ride 65%-92% MHR / RPE
3-8 A rare class where the music is all classic rock. Including Guns 'n Roses and ACDC. Challenging ride with a long hill and standing flat sections. Rock on. To the Rolling Hills 45min Interval / Strength Ride 65%-92% MHR / RPE
3-8 A battle through some headwind takes us to a long hill out of the valley. The main challenge is then four fun sets of rolling hills. Playlist here Celtic Climbs 45min Interval / Strength Ride 65%-92% MHR / RPE
3-8 A fun three hill ride featuring Afro Celt Soundsystem a group that fuses modern dance rhythms with tribal and celtic sounds. You choose how challenging each hill is and how easy
recovery is. Easy to follow and fun for all. Concentrate 60min Interval Ride 65%-92% MHR / RPE 3-8 A smooth warm up leads us to our fun and varied interval section you will have to 'concentrate' to make the targets in the recovery. A deep focused climb leads to a high intensity celebratory flat at the top. The added multi-layered soundtrack makes for a really inspired ride that works for those with and without heart rate monitors. Classic Flat to Hill 45min Interval / Strength Ride 65%-92% MHR / RPE 3-8 A plan that i've used and with great success in classes for many years. Smooth steady flat with a few accelerations, followed by a long hill that progresses in intensity to a powerful finish. Simple, effective, with a great selection of varied and motivating music. One to One Intervals 45min Interval Ride 65%-92% MHR / RPE 3-8 This ride uses 1:1 interval ratios, drawing on aerobic and anaerobic energy systems, with work and recovery time increasing then decreasing for each effort. The goal is to effectively recover after each work interval effort by lowering heart rate to 70%MHR. This will prepare you for the next work interval.
Switchback Mountain 45min Strength Ride 75-85% MHR / RPE 5-7 This is that one winding climb that you only reserve for the weekends. After numerous switchbacks comes a long steep crest. We glory in spectacular view as we ride down the mountain. It's a Long Way Up 45min Strength Ride 75-85% MHR / RPE 5-7
Focusing on three long climbs, each climb progresses your cadence from 60-70-80RPM.
A short flat road break after each hill gives you the boost you need to
do it all again! Courtesy of Master Instructor Sabrina Fairchild Accent the Ascent 45min Strength Ride 75-85% MHR / RPE 5-7 This ride focuses on short kicks of acceleration to hurl you over the crest, reaching the peak heart rate of this energy zone - 85% maximum heart rate. All the Right Moves 45min Interval Ride 65%-92% MHR / RPE 3-8 This ride is all about variety! All five core spinning movements are used to challenge you in a really creative way. A good 3min recovery between each movement means you can really challenge yourself in the work sections. Feedback on this ride has been fantastic. Sixty Second Recovery Challenge 45min Interval Ride 65%-92% MHR / RPE 3-8 3min work sections followed by a challenge to drop your heart rate by 10 beats within 60 seconds. A heart rate monitored ride using flats, standing flats and seated climbs. Courtesy of Master Instructor Sherri Crilly Real Road Intervals 45min Interval Ride 65%-92% MHR / RPE 3-8 Five challenging intervals working to 85% lead us to 4 simulated race hill attacks Five Minutes To Hell 45min Interval Ride 65%-92% MHR / RPE 3-8 After warming up and reviewing all the spinning moves, we ride three, five minute sections. Each section starts at 75% MHR and we take steps up to 92% MHR. The coolest part of this journey is the freedom to choose the movements to take you to hell! The Cadence Ladder 45mins Endurance Ride 65-75% MHR / RPE 3-5 A flat road ride, we perfect the pedal stroke efficiency and breathing while working through the full cadence range 80-110RPM. Escape to Victory 45min Interval Ride 65%-92% MHR / RPE 3-8 A TDF stage inspired ride. You make multiple attempts to escape from the peloton (the main pack of riders) and finally you find yourself as part of a two rider lead group. You must work together over hills and flats taking turns of 'pulling' to avoid being captured. Finally, as the stage draws to a close you will have to fight each other for the stage victory! Stay on the Hill 60min Strength Ride 75-85% MHR / RPE 5-7 The aim is to stay the majority of the ride on the hill at 75%MHR but its not so easy when 3mins, 6mins and 12min sections of jumps and standing climb push you right up to 85%. A huge challenge = A great feeling at the top! 2 X 2 X 2 Ride 45min Interval Ride 65%-92% MHR / RPE 3-8 This is a graded performance profile that ranges in intensity from 75% to 85%MHR over a 6 minute work interval with a 2 min relative recovery. The 2x2x2 loop is repeated 4 times. Each time the loop is repeated, the rider focuses on a different element of their performance. Courtesy of Master Instructor Dixie Douville. Three Hills 45min Interval Ride 65%-92% MHR / RPE 3-8 This hill shows no three hills or challenges are the same. Three different intensities and three different ways to climb. A recovery between each effort. Flat Drills then Two Hills: 60min Interval Ride 65%-92% MHR / RPE 3-8 Four flat road cadence loops with a goal of staying below 80% MHR. A smooth relaxed flat then leads us to two hills both with a progressive intensity. You will decide if you are going to increase cadence and / or load to progress. Also includes an option to sprint to the top of each. Resistance Loading Flats and Hills 45min Interval Ride 65%-92% MHR / RPE 3-8 I challenge you to ride loops made up of progressive increases of resistance on a flat road and then on a hill. You will be amazed how quickly the time passes as we are always focusing on the next change of resistance. Exploring Cadence: 90min Special Extended Ride 65%-92% MHR / RPE 3-8 This longer ride starts of with a steady paced flat road working on cadence drills, moves to some loops, then a progressive last hill holding your highest intensity for the final 7mins! Triple Threat Intervals: 60min Interval Ride 65%-92% MHR / RPE 3-8 This is a challenging workout, with three types of intervals: lactate threshold, VO2 max and lactate tolerance. If you are not in peak condition, do not push yourself to lactate threshold. You will need good recovery skills when the going gets tough. Less fit riders can still join in by scaling down the intensity. Courtesy of Master Instructor Jennifer Sage.
Core Movement Intervals: 45min Interval Ride 65%-80% MHR / RPE 3-6 A ride exploring all 5 core movements. 5mins work to 75-80% in each movement and 1min to 65% recovery in between. Ideal lower intensity aerobic interval for experienced riders or use suggested options for beginners. Courtesy of Master Instructor Sabrina Fairchild.
Ever-Decreasing Circles: 45min Strength Ride 75-85% MHR / RPE 5-7 A ride that focuses on exploring varing cadences over three ten minute loops, the intensity increases on each loop. Courtesy of Master Instructor Michelle Colvin.
Energia Magica: 60min Strength Ride 75-85% MHR / RPE 5-7 Energia Magica is
about magical energy, and focuses on the mental toughness required to
overcome a challenge. Learn to tap
into your mind-body connection. With inspirational cueing and imagery to describe
the ride. Courtesy of Master Instructor Jennifer Sage.
Flat to Switchback 45min Interval Ride 65-92% MHR / RPE 3-8 Our journey starts out on a flat road where you are free to ride at your prefered cadence 85-110RPM adding in resistance loading drills maintaing this leg speed. We then move a long mountain climb that has 12 switchbacks. The steep road snakes up the mountain and you have a freedom of cadence 60-80RPM finding your own rhythm to lead you to the top.
Mind & Body Recovery 35mins Recovery Ride 50-65% MHR / RPE 1-3 A ride to enhance the mind / body connection and improve breathing efficiency. A chance to rejuvenate the body and clear your mind.
The Anatomy of a Flat Road 45mins Endurance Ride 65-75% MHR / RPE 3-5 This ride is all about creating the feel of a flat road ride and varying resistance to simulate headwind and road friction. Building mental focus and the ability to just keep on rolling. Courtesy of Master Instructor Sherri Crilly.
TDF Race Day 60mins Race Day Ride 80-92% MHR / RPE 6-8 Race Day - The race of truth - A test of how effective your training has been. Race Day simulates a race intensity. This is a loop course with a big climb at the end. You should have at least six weeks training under your belt, including aerobic / anaerobic intervals once a week.
The first step in a successful training program, for new riders and serious athletes alike, is to build a foundation of aerobic fitness. From this base, you can vary training intensity, incorporating occasional anaerobic training sessions to bring your body to peak fitness levels. The Spinning Energy Zones were designed to categorize training sessions by intensity and mental training characteristics. The body uses different fuels at different levels of exertion. In general, training at low heart rates causes most athletes to utilize mostly fat for fuel. At high heart rates, more carbohydrates are used. with consistent training, your heart becomes stronger and pumps more blood, and ultimately your work output in the various heart rate zones improves. The Spinning program incorporates five Energy Zones with recommended heart rate ranges. A brief description of each follows:
RECOVERY 50-65% of maximum heart rate. The main objective of the Recovery Zone is to make the body feel like it has been gently massaged and is vibrating with gathered energy. Treat this ride like a meditation on the bike where you work on balance, breathing, and rejuvenating the body.
ENDURANCE 65-75% of maximum heart rate. The Endurance Zone is used to train the body to be more efficient at metabolizing fat and to maintain a comfortable pace for extended periods. You should strive to stay within five beats of your chosen heart rate for the entire training session. This improves mental discipline as well as aerobic efficiency.
STRENGTH 75-85% of maximum heart rate. The Strength Zone promotes muscular and cardiovascular development. The heart rate range of the Strength Zone straddles the region where the body switches from aerobic to anaerobic metabolism. You can choose to conduct this training session in the lower range of the zone and remain entirely aerobic or extend your efforts into the high range to introduce anaerobic metabolism. A Strength training session develops mental as well as physical strength. You will learn to develop the ability to remain relaxed and focused as you adapt to increasing resistance and fatiguing muscles. Strength training helps you overcome obstacles, turning adversity (hills) into opportunity.
INTERVAL 65-92% of maximum heart rate. The goal of training in the Interval Zone is to develop the ability to recover quickly after work efforts. The characteristic of an interval workout is to push for a designated time and recover for a designated time. While the typical Interval ride involves anaerobic heart rates, aerobic intervals may also be used. Aerobic intervals range from 65% of max heart rate (recovery period) to 80% (work efforts). Anaerobic intervals range from 65% (recovery period) up to as high as 92% (work efforts). It is highly recommended that all riders utilize heart rate monitors during Interval sessions. Training in the Interval Zone develops your ability to use breathing and visualization techniques to assist in quick recovery from work efforts.
RACE DAY 80-92% of maximum heart rate. This is a peak performance workout performed at anaerobic threshold. Unlike Interval training sessions, where work efforts are broken by consistent rest periods a Race Day ride is carried out at a steady heart rate consistent with your anaerobic threshold. A Race Day ride is about “laying it on the line.” Race Day training sessions require a substantial fitness base and should NEVER be conducted until successfully completing at least two months of aerobic base building. It is NOT for new students.
