new music is always good.

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

My normal Monday instructor did a whole Beatles music workout. She paired the song's tempo with the desired cadence. I had fun. It was nice to hear music I would not expect during a workout.

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Twitter @achtervolger

Try the Spinerval TT ladder, thats always fun. I usually do a 10k TT effort on the non-rest intervals.

Up the ladder

Big Chain Ring/18 (or whatever you have) on back
1 Min
Small CR
Recover 1 min
Big Chain Ring/18
2 Min
Small CR
Recover 2 min
Big Chain Ring/15
3 Mins
Small CR
Recover 3 mins
Big Chain Ring/15
4 Mins
Small CR
Recover 4 mins
Big Chain Ring/12
5 Mins
Small CR
Recover 5 mins

Then back down the ladder which should be about an hour give or take 10mins with WU and WD.

i can give you some drills i like, and you can modify them to fit your class. i lead for our collegiate tri team, and accordingly simulate things that will actually help on the bike vs. a lets burn a lot of calories/jump around and do arms.
i base all my workouts off % of max
cadence drill ~10min find a good techno song with 180bpm (there are few podcasts out there that have this if you want some let me know) and we start at roughly 50-60%. throughout the song, i vary the intensity, but you must keep the cadence the same the whole time.

single leg drills: you can also do these in conjunction with the cadence drill

team sprints: split the class in half, 1/2 is sprinting while the other 1/2 is recovering and cheering on the other group, then switch

new one i just came up with on monday: starts
Be at a high % of max (80?) tension, and have you feet stopped at the 3 and 9 postion. stand up and go hard for 15 sec, then sit it down and sprint it out for 45. Release some tension, and spin it out for 15sec. then stop at the 3 and 9 and rest for 15 sec (be sure to add back on the tension you previously took off). then repeat

i've got plenty more if your intereted

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>if you can't win, make the guy ahead of you break the record

You can do sprint sets 15 on/15 0ff
20 on/ 20 off
25 on/ 25 off
30 on/ 30 off
25 on/ 25 off
20 on/ 20 off
15 on/ 15 off

Long climbs (seated or standing) ex. 10 min climb w/ a surge the last 15 sec each minute

3-4 min time trial efforts

here's a nasty ladder:
55 sec tempo/5 sec sprint
50 sec tempo/10 sec sprint
45 sec tempo/15 sec sprint
40 sec tempo/20 sec sprint
35 sec tempo/25 sec sprint
30 sec tempo/30 sec sprint
25 sec tempo/35 sec sprint
20 sec tempo/40 sec sprint
15 sec tempo/45 sec sprint
10 sec tempo/ 50 sec sprint
5 sec tempo/55 sec sprint
rest 1 min then go back down the ladder!

I also like 15 sec stomps (standing) at high resistance w/ 45 sec rest

acceleration sets are fun at 5sec on/5off, 10 on/10off, 15 on,15 off, 20 on 20 off

use combos of resistance and positions ...the possibilities are endless!!!

Curious as to what podcasts you subscribe to. I teach spinning too and am a regular listener to Podrunner.

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matt tanner
funkmaster fresh

http://www.wheeltags.com

podrunner too! and another one that i like right now, especially for running, but it'll find its way into my spin class to is the couch to 5k in 9wks running plan podcast, by this guy named robert.
http://www.ullreys.com/.../Podcasts/index.html

i used to have a lot more but it looks like they may have gotten taken down...
Anyone else know of any other good ones?

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>if you can't win, make the guy ahead of you break the record