Your site rocks!!!!!!!!! I have been spinning for 10 years, and have been instructing for 2. When I found your profiles…WHEEEE!!!!! Same eclectic musical tastes; but I love the way you “lesson plan!” Thanks so much for helping me shake things up a little! My students love it, (and my own quads have never been more busted!!) Those power 10’s, 20’s???? LOVE THEM!!! Thanks again…and spin on!

Lisa

PS> Not to be greedy or anything….but is there a November profile coming? I’m dying to see what your planning!

Glad that you’ve found this little site… I can make copies of the music mixes for $25 each, which usually covers the cost of each song, the CD, and shipping. (I’ll email you more information.)

Alternatively, you can download most, if not all, of these songs on iTunes or Amazon’s mp3 website for 89-99 cents per song.

Happy spinning!
J.R.

Essentially, these are double-time, all-out, warp-speed sprints. Increase the tension/resistance a notch or two before starting them. And then, hammer! I count down real slow from 10 to 0 (usually taking 15-20 seconds to do so). For Power 20s, I count up to 10 then back down to 0 (usually taking 20-40 seconds).

I cannot emphasize this enough: these are everything you have, no-holds-barred sprints. Exhaust yourself. Your heart rate should jump pretty radically during the sprint sessions. But also, while the legs are moving uber-fast, try to keep your upper body relaxed and breathe deeply and slowly. This is especially important on Power 20s — the only way to survive these speed sessions is to carry fresh oxygen to your legs.

Note, these can be done sitting in the saddle, on the flats — or, while standing up and attacking/charging up a hill.

(This and other information about what I do in spinning canbe found under the “FAQs & Spinning Notes” tab at the top of the page.)

jra

M