Site Root

Motivational Music - It depends on the ears of the listener

Ralph Mlady — Mon, 15 Feb 2010 06:39:00 GMT

About a year ago, I had asked instructors what songs really motivated them to the point that they could get lost in the melodies, words, or beat of the song. I was shocked at what I received from this simple request. The variety was amazing!!! I learned a lot about that list. The most important lesson from the compilation was that everyone is motivated a little differently by a song.

I find it difficult to play country music in my classes. I need to have at least some connection to the song in order for me to effectively coach the movement the song is trying to compliment. I’ve never been a fan of country music, so you will not see it in my play list. I’m not saying there is anything wrong about adding country music to your profile, but it just doesn’t cut it for me. If I did use a country song, I would feel like I’m just going through the motion of coaching without feeling connected to the profile I’m trying to convey.

Back to the list -- I’ve included the song and artist below. I find it amazing that there are so many different genres represented in the list. Take a look and see the variety. I learned a lot about music from this exercise. Hopefully you will too.

Song - Artist

Mao Tse Tung Said -A3

The Winner Takes It All - ABBA

I Don't Want To Miss A Thing - Aerosmith

When I Still Needed You - Afro Celt Soundsystem

Beautiful Things - Andain

Last Train to Lhasa - Banco de Gaia

In My Life - Beatles

Sunny's Song - Benevento Russo Duo

Ruhe - By Schiller feat Atienne

Let the River Run - Carly Simon

Saltwater - Chicane

Sunstroke - Chicane

Untitled Hymn (Come to Jesus) - Chris Rice

O Holy Night - Christina Aguilera

Cold Water - Damien Rice

Sunchyme (long version) - Dario G

American Pie - Don McLean

Your Song - Elton John

Tiny Dancer - Elton John

Gabriel's Oboe - Ennio Morricone

For Good - For Good-Wicked, The Musical

Superstylin - Groove Armada

Chicago - Groove Armada

Finished Symphony - Hybrid

Hallelujah - Jeff Buckley

Imagine - John Lennon

River - Joni Mitchell

Mushroom - Junkie XL

The Man With The Child In His Eyes - Kate Bush

God Bless the USA - Lee Greenwood

Swimming to the Other Side - Lui Collins

One - Mary J. Blige & Bono

Bolero, Closing Credits - Moulon Rouge

That was a crazy game of poker - O.A.R.

One Perfect Sunrise - Orbital

Enchantments Peter - Tha Zouk

Shine on You Crazy Diamond - Pink Floyd

I Want to be Free - Queen

Losing My Religion - R.E.M.

Bolero - Ravel

Ready For Life - Ronan Hardinam

Pacific Wind - Ryan Farish

Rise - Safri Duo

Hold On - Sarah Mclachlan

A Beautiful Day - Schiller

Cry For You - September

The Sounds of Silence - Simon & Garfunkel

Wind Beneath My Wings - Sonata Arctica

Dreams - The Cranberries

Bittersweet Symphony - The Verve

Still In Love With You - Thin Lizzy

Where the Streets Have No Name (live version) - U2

All I Want is You - U2

Does this make my butt look big?

Cori Parks — Fri, 05 Feb 2010 01:46:00 GMT

I have two pairs of "diaper pants" (as my husband calls them) for cycling and I think it has been more than 4 years since I've warn them. I joke with my clients, when they inquire about the need for cycling shorts, that I was born with a padded butt, I don't need 'em. I do offer gel seats for my bikes though and some people won't ride without them - other's can't be bothered. I'm not convinced that it is solely how we're built though that makes some suffer and other's not.

I don't write this from scientific knowledge after research and testing - but I do have years of observation behind (so to speak) me. I feel that people who are not so "checked in witih their bodies" mount the steely beast and sink into the saddle. If the seat is too high, this exascerbates the problem, but riders who don't have a lot of mobility in their low back and can't "fine tune" their pelvis angle, are stuck and maybe even adduct the legs a little for stability. These people, I observe, are the ones who a) complain of numb feet and b) ask for the gel seat.

I have gel seats in my studio and always offer them to anyone, but I also say that they should consider working off their dependency on the gel seat. If their discomfort keeps them from returning, that is not a good thing - I can only attest to the female discomforts - guys...I have no clue. But my intuition tells me that relying on the gel seat still encourages the mush into the saddle, rather than striving for the minute fine tuning that can bring you relief as you ride. I already mentioned that the saddle might be too high (causing the pelvis to rock side to side) but also, the resistance may be too low for the cadence. That bouncing in the saddle is just not right.

***But that rocking on a too-high seat and that bouncing might be very very subtle, and not even that noticeable to the untrained eye, or you, the rider. If your instructor suggests you are either too high or are bouncing, let them make the adjustment they are suggesting and give it a shot.***

Of course, you want to retain control over the settings on your bike, but if you just can't get comfortable on the bike, there may be an easy solution. I had been an instructor for more than a year when a master instructor came along and put my seat height UP an inch. And he was right to do so in my case, though at the time I thought he was crazy. Let the instructor guide you through your complaints. Having to press into the pedals (beacuse you have significant, realistic resistance on the bike) will go a long way toward off loading your weight on your butt.

The (urban-myth) history of the padded bike shorts stems back to long haul riders in Italy who had very hard leather seats and would stick a big beef steak in their shorts to help them cope with the brusing of constant pressure. But, really, we're talking a 40 minute spin here. The adjustments might be subtle - remember we don't want to focus too heavily on "engagement" of core muscles that would hamper breathing, but you do want to look for ways to lighten your load, so to speak. Sometimes it is just sheer patience and trust that your body will strive to not let you hurt it - often, seeking comfort is seeking safety.

If you don't need padded shorts for any other reason than to look athletic, save your money. Get a gel seat if necessary, but train yourself off of it in time - like by the time it wears out, and don't get a replacement. Of course you don't want to suffer, but there is a certain amount of pushing through that will serve you, eh hem...in the end.

Swine flu and staying healthy in this season...

June — Wed, 17 Feb 2010 00:52:00 GMT

One of the things that seem to be standard policy at gyms is wiping down your machine after you use it. Makes sense right? You dirty it up with your sweat, so you should be responsible for wiping up your own sweat. For a germaphobe like me though, this flu season with the omnipresent threat of swine flu, I’ll admit to being more wary than usual, and being a little more crazy than usual. We’ve all seen the guy who sweats profusely on a piece of cardio equipment and then walks away without a care in the world--without bothering to wipe down his machine, right? Goodness knows I have seen more than I care to see. Thus, in this flu season—and likely from hereon in general—I thoroughly wipe down my machine BEFORE I work out. I have noticed that right now I’m the only person that seems to do this…but I’m okay with being that weirdo because I know how germy gyms can be, and if I were to get sick…then I can’t work out (<smile>). In incorporating themes of health into my blog, I’m also going to start adding a bit of research into issues that affect us health wise. A couple weeks back I wrote about diabetes, so here I’m going to add the quick and dirty about why swine flu has sent much of the world into a panic. Although now, with the H1N1 shot having been distributed, fears of pandemic seem to have waned—whether or not they should have I can’t be sure because media pretty much dictates what we see daily, right? Anyhow: health professionals are concerned about swine flu because it is highly contagious, infectious, and has already proven deadly to humans. What’s interesting about it is that it affects young adults and those in their “early” middle ages rather quickly—what we probably always assume to be the “healthiest” age group (given that I work on a college campus and teach in a college gym, you can surely understand my fear of these germs in particular!). Last I read, they were uncertain of why it’s affecting this age group of 25-40 year olds more readily, but it’s an interesting twist given we have usually thought that infants and the elderly are the most susceptible to ailments in general. So, what can you do to reduce risk of swine flu? As a college administrator, I have sat through many presentations on this. Cover your mouth with you cough or sneeze—often the advice is to cough into the crook of your arm, rather than your hand, as we touch a lot of things and people throughout a day. Wash thoroughly with soap and water. I’ve read differing accounts of whether or not alcohol based sanitizers are effective, but better safe than sorry if you’re stuck and can’t find soap and water. A small bottle to carry on your keychain is less than a dollar! Yay for great deals! Finally, if swine flu has been confirmed in an area that you frequent often, the smart thing would be to avoid that area if there are large crowds of people. Less people, less chances of germs nearby. Well, for all my writing here and belief that I am a germaphobe, I’ll have to say that I won’t give up my gym going despite of my fears of catching Piglet’s flu. However, I will do what I can in terms of taking precautionary measures, including wiping down my machine in excess! Be well and stay healthy!

Something Is Always Better Than Nothing

Sabrina Fairchild — Sat, 20 Feb 2010 15:28:00 GMT

If you ever think that you don't have time for a proper workout, think again. Maybe your proper workout includes 45 minutes of cardio, some abs and a few stretches as well as time to shower and dress for the next event of your day. There has been much study through organizations such as American Heart Association and National Institute of Health that have shown that a mere 10 minutes of activity done three times in a day adds up to the suggested 30 minutes of moderate activity for improved health and a risk reduction of diseases such as hypertension and diabetes.

You might be thinking, "I can't get fit doing only 10 minutes at a time!" You are correct if you are already quite fit. But if you are just starting out, the 10 minute rule works well. As for those who are already in the fit category, there are times when I bet you are super busy, or very stressed out and so exhausted that you can't face your workout regime. That is when the 10 minute rule can help you. You can also stretch it beyond 10 minutes if you have the time and do what I call a light day.

What can you do in 10 minutes for which you don't have to dress down? The easiest activity is to take a brisk walk. It doesn't matter where, just walk quickly. Get your heart pumping. Don't take your cell phone, but maybe put your IPOD in your ears and pick a lively tune. If it is raining outside, and you don't want to get wet, then do some stretches or yoga poses. Do some calisthenics like lunges, squats, side bends, wall sits, wall push-ups etc. You might be amazed at what you can get done in a mere 10 mintues by going from one exercise to the next with no breaks and no conversation such as you might have at the gym.

If you have a bike at home, you can also hop on it for five minutes and then do some calisthenics. You don't have to break a sweat for an activity to be beneficial. Sometimes it is just about increasing your circulation, clearing your mind and lifting your spirits. Remember the next time your inner critic tells you that you can't get anything done in less than 45 minutes, or that you must sweat and pant heavy for your workout to benefit your body that the truth is: something is always better than nothing!

Variety in Class Profiles

David Curry — Mon, 05 Oct 2009 12:00:00 GMT

As we know, any good workout or training regime changes periodically. When we change our routine and challenge the body and muscle groups differently, it confuses the body and allows it to grow and strengthen. This same philosophy should be practiced in Spinning. As instructors, we need to provide a variety of classes to our students/members so their bodies can experience the benefits that the different ride profiles offer. If we only do endurance classes, we most likely will not raise our anaerobic threshold. If our classes are mainly interval rides, then our endurance will suffer. In Spinning, we call this Periodization, and it’s something we should follow as best we can given the limits of the clubs that we may teach in. Your students will love it and your stock as an instructor will rise!

I need some song ideas

admin — Tue, 24 Jul 2007 21:44:19 GMT

I need some song ideas for a 30 minute work out. The main thing I need is two songs that are approx 2:30 each for climbing hills.

Halloween songs

alohli — Tue, 29 Sep 2009 16:20:38 GMT

I am doing a spookey spin ride for halloween. I need 1 hours worth of music. Any song suggestions would be greatly appreciated.

Race Day Profile

yumipon — Thu, 09 Apr 2009 23:30:02 GMT

I sent out this topic about one hour ago, but realize that it did not get send out. I need help on designing Race Day profile. Since the heart rate is to be between 75 - 85% or 92% of MHR for race day, do we need to do something specific to keep the low part of HR up? Or, do I use the same profile like Intervals and try not to go down too far on low end? So instead of having 65% of MHR during the receovery, keep the cadence or resistance, or both up? I know many of you have given RACE DAY HR zone class.Thank you

NEW SPINNING FORUM

Fred Heim — Fri, 16 Oct 2009 19:39:15 GMT

It's Fred from Spinning/MDA here. We are in the final stages of testing the new forum (it's actually a community site, and way more than a forum). We hope to have it ready today. We really appreciate your patience and there may be some dropped posts (recent) once we make the switch, but we'll try to minimize that. You are going to love the new system! while you are waiting, check out www.spinningnation.org and get ready to ride for charity!

Spinning Class Protocol

jojo roxx — Tue, 17 Nov 2009 19:04:37 GMT

what is up with the lack of respect in Spin class.? Sometimes it just takes one person who insist on talking well into class, even while the instructor is speaking!

don't get me wrong...I am cool with people needing to unwind from the day, and maybe chatting during the warm-up, or the occasional comment, but there is an incessant chatter from the rear, that is really starting to ruin my spin experience.

When asked to save conversation 4 later they claim "people come to 'class' for different reasons" and theirs is to CHATTER??? What gives with this kind of thinking? I am amazed grown women can act like this.

I am really hoping someone here can give me some advice to help my instructor (who is generally unwilling) to re-establish some sanity and cohesion in the Spin classroom environment.

I believe when one takes a CLASS (paying good $$$) we do so to to get what the TEACHER is offering. In this case, workout routine, video and music. We are all in for the "ride" together, and our focus should be on competing against ourselves, and supporting one another to have a good class and finish feeling good about themselves.

Personally, I am not going to class to hear about anyone's weekend! My free time is valuable; I go to spin class to learn new routines, empty my head of MY CONCERNS, listen to the music, see how sweaty i can get, and just let-go for 45 minutes! Where is the Mind/Body connection if one is a chatty kathy?? There isn't one. Frankly, the constant and disrespectful chatter is too much for me. am i wrong???

To hover or not to hover that is the question.

Bikeken — Wed, 24 Jun 2009 01:34:48 GMT

Ok I have looked at the Mad dog manual and it is silent about hovering. I am a cyclist and it is common practice in outdoor cycling. Would like some documentation one way or the other on this technique. Thanks, Ken

Endurance Ride

shortyrockaal — Thu, 26 Mar 2009 22:53:24 GMT

I teach mainly high intensity interval rides (working at 92-100% of mhr). I would like to begin teaching more endurance rides, although I have been avoiding teaching this style b/c I am fearful of not keeping my students motivated. PLEASE PLEASE PLEASE...any help would be greatly appreciated. What do you say throughout the class? Any helpful ideas?

Always Excellant Spin Tunage!

estherkwong1 — Tue, 09 Jun 2009 09:14:46 GMT

Ok - Tloew requested some always HOT music for spin - i am a music junkie - all genre's so i am going to post some songs that have been hot in my classes, some old, some new! all songs are indeed on i-tunes, enjoy! Song 1 - Infinity - Josh Guru PRoject - Klass Remix - it is 3.42 minutes and i like to work some speed to this song in the saddle - it is a great song to play in the begining of class in the saddle, i have them close their eyes, work on their breathing and prepare for an intense class.

Music from Movies

mwilson1988 — Sat, 26 Sep 2009 22:18:04 GMT

Hey guys, would like your input on this one. I like to mix my classes up as much as possible and am thinking of doing a 'movie' themed ride. Just want to know what track you use are from films and an example of what you do with them. A few examples from my collection are 'switch and twitch' by fluke which is from need for speed. 'too the roof' from john powel which is from bourne identity and 'Dominic's Story' from Fast and Furious.

Country Songs

Sarah — Mon, 12 Oct 2009 19:56:19 GMT

One of my class participants loves country songs. Any recommendations?

Help!- Need new class verbiage (Cues, Motivation, Goals, Anything!)

patriceo — Tue, 12 Jan 2010 20:07:01 GMT

Hi Spinners, I am reaching out to you in the hopes of acquiring new verbiage for my classes. I am getting tired of hearing myself! :) Could you please take a moment and share a few of the things you tell your members. I really appreciate it!

Fighting a Losing Battle

tloew1 — Wed, 30 Dec 2009 17:46:39 GMT

I live in Los Angeles, CA, the city that gave birth to the Spinning program thanks to Johnny G. I've been certified for four years and have achieved Star 3 status. I'm still as passionate about Spinning as I was after taking my first class, some twelve years ago. I teach 4 classes per week and attend workshops regularly, including the WSSC in Miami. The point being, I love Spinning and take my responsibilities as an instructor seriously. And here's what upsets me: Other than participating in rides led by the Master Instructors of the Spinning program, I swear I have YET to come across an instructor who doesn't make some form of contraindicated movement a part of his/her regular repertoire. The other night I took a class with a seasoned instructor who is also a devoted roadie/racer. He had the class doing "push-ups" on the handlebars as part of the warm-up. I didn't do them, but it was disturbing watching some of my own students follow his lead. I know that all I can do is "keep it real" and teach the way I was taught through MDA, but I feel as though I am fighting a losing battle because it seems that EVERY instructor out there incorporates contraindicated stuff into their rides. And it's frustrating. Just needed to vent. Thanks for reading!

instructor rate

rufit2 — Fri, 26 Sep 2008 18:45:52 GMT

I am a star three instructor helping a club start up the spin program. I know it depends on what part of the USA you live in, but can you please give me some idea of what the clubs are paying instructors. From a star one to a star three. Thank you for your help

Re: What to eat before your spinning classe

AndreasH — Fri, 16 Oct 2009 08:47:43 GMT

Nothing! Why should i eat something before?? And the second point, eat something before means your stomach needs blood for digestion. Blood you need to transport oxygen into your muscles! Andreas

Spinning membership renewal?

josephBagnasco2 — Mon, 05 Oct 2009 22:58:50 GMT

My 1st year membership expires end of this month. When I got to hit renewal it says "your all set - 14 pints ect.." Then i get the reminders saying my membership is about to expire. Whats up?