- 3 days ago
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00:03party didn't think i heard you saying that did you okay selective hearing okay so strapped in
00:13nice and tight into the pedals i hope a little bit of resistance on to start and we got a
00:20sunshiny vibe spin for tonight
00:25in honor of all the sunshine long may at last make a sound so nice and easy to start
00:34just find a little bit of resistance let the legs ride easy
00:43you happy eleanor yes did it take much pressure to get alistar back
00:50no none at all let's go i'll not ask where you were last week all right hands wide a little
01:00bit more
01:05is it good to be back on the seats you mean no until tomorrow will you say yes until tomorrow
01:12when your bum hurts speed up a little bit more let's go
01:23shoulders are nice and relaxed
01:29keep the speed
01:43four three two and slow add a little bit of resistance we're going to catch the beat
01:53one two one one two medium resistance so you can go heavier if you need to
02:01you want to just get used to a little bit of resistance
02:04and working on the beat
02:07push our warm up up a little bit
02:16nice smooth pedal stroke now add more for standing come on up
02:24same same tempo push the bum back side to side with your body weight
02:43we're going to go back to the seat either hold the same resistance or pull back a little
02:49we're on the beat
03:00and ease up back good warm up done sweet
03:09so we're going to come back to the beat
03:12when you're ready come back to the same resistance that we've finished the warm up
03:16we'll ease into this first working track
03:20one two one two
03:31all right let's start to layer it up quarter turn on
03:40so we want to finish this track the legs a little bit more sore heart rate up a little bit
03:48another quarter turn stay in the seat
03:54any time you turn it up so much that you lose the rhythm
03:58just pull back the resistance
04:01so we work together on the beat
04:04keep going one two one two
04:08so hands are wide for our climbing position
04:11that allows us to tuck the elbows
04:15relax relax the shoulders
04:19all right keep the resistance slow the legs
04:29feeling how heavy that is
04:33okay back on the beat catch it let's go one two one two
04:49who's got another quarter turn
04:56so when it gets really heavy slide your bum back a little bit on the seat
05:01and pull one leg up as the other pushes
05:05maintain
05:11you should be feeling your thighs now fully engaged
05:20keep going
05:26nice stand slow the legs
05:28a little bit of recovery here
05:34we're going back to the seat on the beat let's go
05:41not much recovery you don't need it you guys are fit as hell
05:45all right super fit people don't need much recovery
05:51another quarter turn who's got it
06:0715 seconds
06:14this will get you sweet sweet legs
06:17not right elinor elinor's like i've got sweet sweet legs already thank you very much
06:23alistair's nodding there look
06:25as the man knows what side his bread's buttered on
06:32okay
06:34so it's going to work with resistance again
06:38we're going to come into some jumps
06:41so when you're ready
06:43find the tempo
06:45one two one two
06:48just enough resistance to stand
06:52so that you're in control of the pedals
06:55hands come wide
06:57just get food for the rhythm for now
07:03now if you think it's too light
07:05if you think when you stand that your legs will accelerate
07:08just add a little bit more on
07:23okay up we come let's go up
07:26stay up
07:30four three two one down
07:39you're all right there helen you can do your eights if you want
07:52four three two one up
07:56okay
08:00and down
08:05now up for eight let's go eight seven six
08:11and down
08:13work that rhythm keep you in time
08:17four three two one so if the legs are going slower just pull back the resistance
08:22up
08:32four three two one down
08:35stay down stay on beat one two one two
08:42so if it's too heavy just pull back come back on the beat
08:54heart rate should be up now
09:00one two one two
09:01deep deep breaths
09:02deep deep breaths
09:05nice slow the legs
09:08don't touch your resistance though
09:12unless it's super light
09:14or super heavy
09:18okay
09:18back on the beat
09:19here we go
09:20one two one two
09:24one more set of jumps
09:27to finish the track
09:32four three two one up
09:37four three two one up
09:38and down
09:41up
09:46four three two one
09:49four three two one
09:54up
09:54nice
09:55again
10:02and again
10:07done
10:07stay here
10:10just start to let the legs slow
10:15anytime you want grab a wee drink
10:19are we okay?
10:21no? what's wrong Helen?
10:31here's something we don't
10:32hopefully we don't get this summer
10:35summertime sadness
10:37so we're going to build into some sprints
10:40finally you see
10:43media persistence first on the beat
10:45one, two, one, two
10:56so a gentle incline
10:58before we hit our sprint section
11:06and our sprinting resistance
11:08make sure you still feel something
11:11of a pushback
11:14maintain
11:19shoulders are relaxed
11:21bum slides forward a little bit
11:24elbows in
11:25hands wide
11:28reduce if you need
11:30speed up now
11:31let's go
11:36so fast feet
11:38tip slightly forward
11:40tuck the elbows in
11:42to be aerodynamic
11:45come on speed up
11:46let's go
11:53yes
11:54keep going
12:01slow
12:02right down
12:11now if you don't need this recovery
12:15if your lungs are comfortable
12:17if you didn't work hard enough
12:18that's right
12:19you need more resistance
12:23you didn't come here just for the music
12:25and my bad jokes
12:27you came to sweat and burn calories
12:30maybe add a little on
12:37let's start by finding the rhythm
12:39one, two, one, two
12:46feeling like you're in a slightly higher gear now
12:54are you poised and ready?
12:57ready, ready to do this
12:58you're going to fly like the wind
13:07ready, hands wide
13:08sprint
13:09let's go
13:13now pushing fast into this
13:15should make you want to reach down and turn it back
13:19I want you to fight that urge
13:21and get strong
13:40keep going
13:4110 seconds more
13:43come on, you can do this
13:45you should be right at the foot limit now
13:48don't give in
13:514
13:533
13:532
13:541
13:55recover
14:00oh boy
14:12when you're ready
14:14medium resistance
14:15on the beam
14:171
14:182
14:181
14:182
14:19nothing too heavy just yet
14:22just let your legs know
14:24that we're not done here
14:29MG Road
14:31MG Road in front of you
14:33to go nice and fast again
14:36we should all go out on our actual bikes someday
14:38that'd be a good crack, wouldn't it?
14:41add resistance
14:42quarter turn up
14:43now drive that beat
14:52another quarter turn and we stand
14:54here we go
14:55up, stay up
14:58make sure you have enough resistance
14:59so you're working here
15:07keep going
15:10slow the legs
15:13and pick it up again
15:19anytime you do need more recovery
15:21you take it
15:22when you're in
15:23you're in
15:25no half measures
15:34ready for the seat again
15:40down we go
15:43push your bum to the back of the seat
15:45push the leg forward and down
15:47into the beat
15:49come on
15:501, 2
15:511, 2
15:54if you're going faster than the beat
15:56more resistance
15:59or vice versa
16:01turn it back
16:02catch the rhythm
16:05fight for it
16:07stand
16:15use the weight
16:16use the weight side to side
16:17use the weight side to side
16:40back to the seat
16:43don't look back
16:44don't look back
16:46you can never look back
16:51you can never look back
16:56you can never look back
16:57on the beat
16:59here we go
17:00let's take this track home
17:011, 2
17:031, 2
17:27keep going
17:32your legs will thank you later
17:37make them cross now though
17:4510 seconds
18:07more sprints
18:10do you not like sprints?
18:14as the leaves turn brown
18:16you're getting very dramatic
18:17in your old age
18:20not today
18:24Sinead Tiller'd a woman up there
18:31alright
18:32sprinting resistance is ready
18:35just a medium pace
18:37get a feel
18:39for that pace
18:40and that resistance
18:43you can feel it
18:44but you can also accelerate
18:46and accelerate
18:47and you will
18:49let's go
19:18alright
19:18slow it back
19:19to about 80% of your max speed
19:23here's what we're going to do
19:24in the next sprint
19:26team 1
19:27team 2
19:29when your team is sprinting
19:30you're all in
19:31when you're not sprinting
19:32you're holding this
19:33at 80%
19:35you guys team 1
19:36Kiera, Alistair, Eleanor
19:38team 2
19:39Ellen, Shalee, Diane
19:40who's the fastest?
19:45are you giving it to them already?
19:51so when I call your team
19:53team 1
19:54team 2
19:54you've built it
19:59ready team 1
20:01first sprint is yours
20:04let's go
20:04I'll pick up the pace
20:12when I call the other team
20:14you drop back to 80%
20:18team 2
20:18go
20:32recover
20:33not done yet
20:38shorter verse to finish
20:41quick changeovers
20:44so when you try
20:45go faster
20:46knowing it's shorter
20:58not going to be here for long
20:59so if you've got to add
21:01the resistance
21:02team 1
21:04go
21:10team 2
21:11go
21:17team 1
21:18go
21:25team 2
21:26take it over
21:32and slow the legs
21:34yes
21:35nice
21:39it's fun isn't it
21:40no more?
21:42oh come on now
21:43I've only been here
21:4420 minutes or so
21:47alright
21:48our slowest
21:49heaviest
21:51climb
21:51turn it up
21:53turn it up
21:531
21:542
21:541
21:552
21:57it's a blast
21:58from the past
21:59this song
22:00who wasn't born
22:01when this came out
22:05Helen now
22:06come on
22:10when do you think
22:11this was out
22:121969?
22:14you're only 27
22:16alright
22:17you probably get
22:18socks older than that
22:20do you?
22:23are we feeling
22:24some resistance here?
22:25it should be about
22:266 or 7 out of 10
22:28on the intensity
22:31if you're not
22:32turn it up
22:381
22:382
22:391
22:402
22:50what sound would you like to see
22:52what sound would you like to see?
22:56Sahara
22:56it's a weird question
22:57isn't it?
22:58it's like the end
22:59they give way
23:00stop
23:01stop
23:02sound
23:04cool
23:05alright
23:06quarter turn up
23:06let's do it
23:18so this is a really good track
23:20good tempo for building endurance
23:25another quarter if you've got it
23:27please
23:27I saw the sign
23:29they opened up
23:31my eyes
23:32I saw the sign
23:33life is demanding
23:35without understanding
23:37I saw the sign
23:39they opened up
23:41my eyes
23:42I saw the sign
23:43no one's gonna drag you up
23:45to get into the light
23:46where you belong
23:48but where do you belong?
24:0645 seconds
24:07keep climbing
24:09I saw the sign
24:11and it opened up my mind
24:14and I am happy
24:15now living without you
24:17I left you
24:18oh
24:18oh
24:19oh
24:19I saw the sign
24:21they opened up my eyes
24:24I saw the sign
24:25no one's gonna drag you up
24:27to get into the light
24:27last 25 seconds
24:29another quarter
24:29up
24:30come on
24:31push as hard as you can here
24:32right to your limit
24:46four
24:47three
24:48two
24:48one
24:53oh yeah
24:55almost last one
25:00can't do a sunshiny playlist without this
25:04all right
25:05nice fast legs to start
25:08just below sprinting resisted
25:10or sprinting rhythm speed
25:20this song was in the very first spin playlist
25:23or spin class that I taught
25:25in 2012 I think it was
25:29still remember some of those songs
25:31that was a good one
25:33still works
25:34still a chin
25:44all right
25:45let's sprint
25:47let's go
25:59accelerate more
26:00come on push
26:08pull it back slowly
26:13keep a medium pace
26:22two and a half minutes and we are done
26:24we can do this
26:40get ready
26:43sprint two
26:44let's go
26:49keep the pressure in the legs
26:50no freewheeling
26:54it's time to feel good
27:06slow it back
27:08oh boy
27:15under pressure
27:20stay close
27:22we go back in again
27:23let's go
27:28take a deep breath
27:47help you stay in the sprint
27:54keep going
27:55keep going
28:00keep going
28:01keep going
28:02oh you guys are amazing
28:03keep pushing
28:17Come on, wake up this.
28:26Just over 20 to go.
28:29Come on, you're so close to an 80-second sprint.
28:38And start to slow.
28:40Well done.
28:4380 seconds you went for there.
28:46Good work.
28:48Done.
28:51That's good.
28:54Keep my legs turning.
28:58Recovery time.
29:00Nice light resistance.
29:02Back to where we started in the warm-up.
29:04Let the heart rate come down.
29:12That was fun.
29:17So let the heart rate come down.
29:21Big breaths.
29:28All right, slow the legs a little bit.
29:31Let's get a little stretch of the shoulders.
29:39And the other side.
29:47You guys worked so hard tonight.
29:49Thank you so much.
29:52Forward, open up the shoulders.
29:57And open up the chest.
29:59Hands on the lower back.
30:08And we'll come off and stretch the legs.
30:17And we'll come off and stretch the legs.
30:26Do you like this tune, Diane?
30:28Do you like this?
30:29Like this?
30:30Me too.
30:33And other side.
30:45And hamstring stretch.
30:47Leg up on the back.
30:49Anywhere where it'll go.
30:51Lean in.
30:56And shake sides.
31:12And on to the calves.
31:14Last stretch.
31:16Put on the back of the bag.
31:17Lean in.
31:18Lean on the floor.
31:20And lean forward.
31:44Good job, guys.
31:46Thank you so much.
31:47Well done.
31:49Love it.
31:54So if you spray one of the cloths and use that just to wipe the back, please.
31:59That would be great.
32:01And if you have any questions, let me know.
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