- 12 hours ago
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00:00Okay guys, we're good to go
00:27Alright, let's do this then
00:29So we've got 30 minutes
00:31Start off just with a light tension on the bike
00:35Get warmed up
00:37And work through some mixed
00:39So we're going to do some hills, some sprints, some jumps
00:47In the next half an hour
00:49As long as we keep some tension on the bike, we're good
00:54Other than that, just go with what feels good for you tonight
00:57If you haven't done spin in a long time
01:01Or ever
01:03Has anybody ever done spin?
01:05All versions and nobody's ever watched Stranger Things
01:09Great
01:11So, light resistance
01:13You can feel a little bit of something
01:15Bring your hands out wide
01:17Relax the shoulders
01:19Just get a nice steady pace to start
01:21Time, time, time
01:23To see what's become of me
01:25There you go
01:27Do Stranger Things play this
01:28Nobody's seen this
01:29Fast and in
01:31All right
01:33Pick up the pace a little bit
01:37So you've got a slight dip forward in the toes when we race
01:41Shoulders relaxed
01:43Shoulders relaxed
01:53All right, slow the legs
01:55Add some resistance
01:57Just a little bit
01:58Just a little bit
01:59We're going to catch the beat
02:00One, two, one, two
02:01So lots of times through the class
02:04We're going to ride on the rhythm
02:06So use the resistance
02:09To slow the legs
02:11Until you're on that beat
02:13One, two, one, two
02:15It's just a moderate intensity for now
02:32Oh, that's the same pace
02:41All right, ease it back
02:43Pick up the pace a little bit
02:45Make sure to keep some resistance on
02:47And the hands out wide
02:51So let your body dip forward just a little bit
02:55And then see in a good pace here
02:57This is a good way to get warm for the rest of the night, isn't it?
03:07All right, big turns on
03:09Slow the legs
03:11Get nice and heavy
03:13So we're going to our first working track
03:15Hill climb
03:16So really heavy here
03:17If your legs are going faster than mine
03:19Turn up the resistance
03:21You've got to let me know
03:23Should I stay or should I go
03:25Cruising into our first hill
03:27Nice smooth pedal stroke
03:29Nice smooth pedal stroke
03:31Push the heel forward and down
03:33So you've got to let me know
03:35Through the pedal stroke
03:37Should I stay or should I go
03:39Should I stay or should I go
03:41Should I stay or should I go
03:43If you're going faster than mine
03:45Turn up the resistance
03:47Cruising into our first hill, nice smooth pedal stroke, push the heating forward and
03:58down, through the pedal stroke, so it should be starting to fade out, a little bit of heat
04:13up the nose thighs now, make sure it's super heavy, because we're going to stand soon, we're
04:24going to pick up the pace when we stand, hands up, stand tall, drive the legs, let's go, don't
04:35worry about the rhythm, now when you stand, push the butt back, so your hands are light
04:42on the handle bars, and move your weight side to side, just let your body come side to side
04:49like this, slow the legs, add resistance in standing, bring it back to where it was, in
05:02the seat, exactly who I'm supposed to be, don't you know which clothes even fit, now you think
05:09it's made like a hill, come on and let me know, should I cool it or should I blow, split,
05:24split, split, split, split, split, split, super bad, complex disciples, love and
05:33All right, ease it back, pick up the pace, let's go, not too late, keep plenty of resistance
05:52on, side to side.
05:57And if I stay, it will be double, so you gotta let me know, should I cool it or should
06:09I blow, should I stay or should I go now, if I go, there will be trouble, and if I stay,
06:21it will be double, so you gotta let me know, and slow, back to the seat, pull back, turn
06:35the legs, oh boy, all right, we're gonna work on the beat now, we're gonna climb in the seat,
06:46on the beat, turn it up, one, two, one, two, resistance level, about six out of ten to start.
06:57So about 60% of your maximum intensity, keep hands wide, and form rest.
07:16Now let's try and work on the rhythm, use the resistance, to slow the legs, to that beat.
07:35We're gonna go from six out of ten intensity, up to seven, here we go, turn it up.
07:41Need two in the pace?
07:44One, two, keep coming in the seat,ero, keep coming in the seat,ano,bar
07:46to cantalb
07:51So you should have, at the eight and a nine left.
07:54Shirley's not so sure are ya?
07:56No, you have not done, have you gone too big too soon?
07:59No, you got",on the big breath,
08:06make deep breaths,
08:08One, two, one, two.
08:17Are we feeling something, Adam?
08:19Yes.
08:22Yes.
08:24Turn it up another level.
08:26Eat it.
08:36Serious pressure now in the legs.
08:38If you're finding it tough, push your bum back.
08:46Push your legs forward and down through the heels.
08:50That way you engage more glints, more hamstrings.
08:53Pull back to seven.
09:12A little bit of active recovery.
09:13One, two, one, two.
09:19Last push.
09:2030 seconds to the end.
09:23Up to nine.
09:24All the way.
09:24Go.
09:31Just about want the rhythm.
09:33Who's coasting a little bit?
09:37Would you give me a smile?
09:39And slow it back.
09:48Relax, relax, relax.
09:49Oh.
09:53Might be the only one with a breath.
09:58All right.
09:59We stay in heavy and medium resistance.
10:08For this one, we've got to do some more work up the hills before we get some speed work.
10:15So, once your legs and your lungs have recovered a little bit, bring the resistance back.
10:25About a five out of ten.
10:29One, two.
10:30One, two.
10:32Keep going on that rhythm.
10:33Keep going.
10:58Because we love the hills, don't we?
11:00If you've got it now, up to six.
11:06One, two, one, two.
11:11Big test of endurance.
11:12Big test of endurance.
11:30Now, our next turn up, we're going to stand with it.
11:42So, get ready.
11:46Turn it up now.
11:47Stand on the beat.
11:49One, two.
11:50Push the bum back.
11:52Chest up.
11:54Side to side.
11:56Now, try and keep the chest up.
11:58That's it.
11:58One, two, one, two.
12:02Add resistance now.
12:04Order turn on.
12:06Come on, Shirley, you can do it.
12:07Yeah, yeah.
12:09Oh.
12:09Oh.
12:21That's it.
12:22Come on, girls.
12:23Catch the beat.
12:24One, two.
12:25One, two.
12:26Come on, boys.
12:26Come on, boys.
12:27Come on, boys.
12:27Come on, boys.
12:28Come on, boys.
12:28Come on, boys.
12:28Now, hang on to that burn.
12:32Let your legs sing.
12:37Yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah.
12:39Oh.
12:40We are faint and we are blind.
12:43I hate people when they're top of them.
12:46We got this.
12:47Come on.
12:47All right, back to the seat.
13:07Pull back, hold the rhythm, active recovery.
13:11One minute to the top, then we start into some street faces.
13:1770 pounds on, set, turn it up again to finish.
13:25How much have you got to finish this hill?
13:44Push, push, push.
13:4720 seconds.
13:52Whoa.
13:53Whoa.
14:07And slow the legs.
14:10All right.
14:11Make sure we're on the right side.
14:14As we play this jump about there.
14:18And a very mean way to give us all those hills.
14:25All right.
14:27Speed training.
14:28Short track.
14:31Light to medium resistance.
14:36Medium to fast pace.
14:40So don't go too heavy here.
14:43We're not here for long.
14:44Rip the handle of ours.
14:46Drop the shoulders.
14:48Slide forward to the seat.
14:50Dip your toes down.
14:51Are we ready for max speed?
14:59Go.
15:01Faster.
15:05Now brace the abs tight so you're not bouncing around.
15:10Maintain the speed.
15:11Now hold your speed.
15:16Add a tiny bit of resistance with it.
15:18Let's go.
15:19Small, fast circles.
15:334, 3, 2.
15:36Slough the legs.
15:39Big breath.
15:41Pull back just a little to where you started.
15:43Almost halfway.
15:52Start to work up some speed again.
15:55Here we go.
16:07Yes.
16:13Maintain it.
16:23Well, we got this.
16:2640 seconds.
16:27Hold on.
16:32Big deep breaths.
16:34Stay with it.
16:34Keep going.
16:53Don't quit.
16:57And live the life slow.
17:00As the music fades.
17:02Nice job.
17:03Nice job.
17:04Oh, boy.
17:06How we doing?
17:09All good?
17:10Yes?
17:13Let's go.
17:16A bit more speed.
17:17Then we'll get back up the hills.
17:21So, light, medium resistance.
17:25Now let your legs fall onto that fast rhythm.
17:291, 2, 1, 2, 1, 2.
17:31Just a little bit of resistance.
17:33At that pace.
17:351, 2, 1, 2, 1, 2.
17:38I don't want to break it anymore.
17:381, 2, 1, 2, 1, 2.
17:401, 2, 1, 2.
17:42Just no time to stop and get away.
17:46Cause I work so hard to make it every day.
17:50Same rhythm.
17:50Same rhythm.
17:50Slight bit of resistance.
17:521, 2, 1, 2.
17:54Just tease the limits of what your legs can handle, holding that pace.
18:00This one's a good one to visualize a long, straight road into the sunset.
18:12There's no point in visualizing it in stranger things, places.
18:22Off into the upside down.
18:23Speed it up now.
18:25Faster.
18:25Come on.
18:25Faster than the beat.
18:26Now, back on the rhythm.
18:351, 2, 1, 2, 1, 2.
18:40Speed it up again.
18:42Push.
18:42I'm just burning, doing a new time dance.
18:47I'm just burning, doing a new time dance.
18:50Back on the beat.
18:55So it's a fast pace all the way through.
18:57With short surges of speed and power.
19:00All the common people breathing, feel the air.
19:04Are we all feeling good so far?
19:06Yes.
19:08Yes.
19:09Good.
19:09And to take ahead, your heart's like popping games.
19:12Ready to surge again.
19:14Speed it up.
19:15Let's go.
19:19Longer this time.
19:26Keep going.
19:31Back on the beat now.
19:351, 2, 1, 2, 1, 2.
19:40So this combo of speed training.
19:43With those heavy resistance.
19:46It's going to make a change for your legs.
19:49So much blood flow now.
19:52Ready for the next big climb coming up.
19:55Up that hill.
19:57Literally.
19:58Not literally.
20:00With the music.
20:01I'm just burning, doing a new time dance.
20:03I'm just burning, doing a new time dance.
20:07Another surge.
20:09Good.
20:11Yes.
20:12Make it feel good.
20:13All I've got to do is just a bite.
20:17I'm so happy.
20:19Doing a new time dance.
20:21Keep your eyes up on the road.
20:23There we go.
20:25Back on the beat.
20:26One, two, one, two.
20:36Surge again.
20:41I love how the song says, I'm so happy.
20:46Happy from the waist up.
20:51Hold the pace.
20:52Hold the pace.
20:5220 seconds.
21:05Hold on.
21:07I'm just burning.
21:08All right, slow the legs.
21:18Grab a little drink.
21:22Now, even if you haven't seen Stranger Things, you will know the significance of this song.
21:30I'm sure you've heard the revival of this.
21:33What a track.
21:40So, back up the hills.
21:43Straight up to an 8 out of 10.
21:4610 being you can't turn your legs anymore.
21:50Super heavy.
21:53So, we're going to start big, come down a little, and then go back up.
21:57I want to shock the legs here.
21:59Oh, that it doesn't hurt me.
22:01Yeah, yeah.
22:02But you want to hear about the deal they're making you.
22:10If I didn't deter those pedals.
22:13If only good, I'd make a deal with God.
22:20And I'd get him to swap out places.
22:23Be running up that road.
22:25Be running up that hill.
22:27Be running up that hill.
22:30Who's coasting?
22:31Who's having it easy here?
22:32Be running up that hill.
22:35You need to be a good actor to make it look like you're working hard.
22:38I can tell.
22:39I can tell.
22:48Keep going.
22:50Hold that heavy.
22:54Maintain that steady, slow pace.
22:56All right.
23:00All right.
23:05Ease it back just a little.
23:06Bit half a turn.
23:08Still heavy.
23:09Now, show me as much
23:22pace as you can put into that resistance
23:25you've got right now.
23:28Come on, let's build power.
23:32Can you catch
23:32the beat? One, two.
23:34One, two.
23:39This is a long climb.
23:49Two and a half minutes
23:50still to go to the top of this.
23:53I know, right?
23:54All right, two minutes to go.
24:23Turn it back up.
24:25Slow the legs.
24:26Right to the limit now.
24:28Nine out of ten.
24:38Keep the hands light.
24:40Brace the abs tight.
24:41Feel the power.
24:42You can center the legs
24:44from the core and glitz.
24:46Just over a minute to go.
25:05We're going to start
25:06and turn it up again.
25:08All right.
25:12Find the maximum resistance.
25:14That's what she could do with here.
25:21Stand nice and tall.
25:22Stand nice and tall.
25:34Oh, we're almost at the end.
25:38Finish it on the top of the hill.
25:4030 seconds left.
25:56Come on.
25:57Put some urgency in that night.
25:59Go back to the seat.
26:12Pull back.
26:14Keep the legs turning.
26:19All right.
26:22Wow.
26:2328 minutes.
26:28Now cool down.
26:30Doesn't time fly
26:31when you're having fun?
26:35It's a big deep breath.
26:37Let the heart rate come down.
26:43Lighten the resistance.
26:45Pick up the pace a little bit.
26:46Flush out all that lactic acid
26:53out of the legs.
26:59We all fit okay?
27:00That flew in, didn't it?
27:09All right.
27:10Let the legs slow.
27:12Sit back.
27:12Take the arms out to the front.
27:13Push forward.
27:14Open up the shoulder blades.
27:16Bring hands to the lower back.
27:22Pull those shoulders
27:23and elbows back.
27:27One arm across the chest.
27:32Other side.
27:39Good.
27:40Okay.
27:41Let's ease off the bike here.
27:44We'll get a good stretch
27:45and push it to the legs.
27:47So take your time coming off.
27:54Watch your off.
27:56Stand to the side.
27:57Hold on to the handlebar.
27:59Grab one foot.
28:00Pull the heel to the butt.
28:03Stand nice and tall.
28:05Squeeze the bum.
28:06Push the hip forward.
28:07Come on.
28:21I've just...
28:21I've not done spin in a while.
28:25We're all going to have very sore legs
28:27next couple of days.
28:28Change sides.
28:29if you want more if your legs aren't too sore it's been tomorrow at 5 15 with katie
28:40and possibly monday night as well
28:44okay so take a leg up onto the bike anywhere that's comfortable handlebar seat frame lean
28:54in soften the knee just a little bit and then just lean into it and try and let the back
29:01of the leg relax here don't overstretch it
29:04big breaths
29:11and if you notice your tighter on one side or the other do a bit more stretching
29:18and holding that out one more stretch so take one foot onto the back of the bike set the ball
29:26of the foot on the frame heel on the floor then lean forward to stretch that you have
29:33it's a bit more stretch
29:37and then stretch
29:43it's not stranger things next week because what's the point
29:50what
29:54music it was good music it's different it's definitely it encourages very different
29:58music
30:00it's definitely
30:01it encourages very different
30:03music
30:05it's different
30:06it's definitely
30:08it encourages very different
30:10music than i would usually use it's usually very dance music orientated
30:17it's good though
30:20well yeah i'll come up with a good playlist for next week something a bit more modern
30:23you'll be on holiday oh don't make us
30:25don't make us jealous
30:27so there's cloths and spray bottles in the back
30:30if you can spray onto the cloth first
30:33and then use the cloth to wipe the bike that'd be great
30:36and then there's laundry basket
30:38quite longer basket either end of the room
30:41for the
30:42for the
30:43for the use of cloths
30:45yes
30:46if you have any questions let me know
30:48and yeah
30:49put them for
30:51tomorrow
30:52and the next week if you can
30:53wait
30:54see you can
30:55see you can
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