- 3 days ago
Category
š„
SportsTranscript
00:05Okay. Are we good to go? Guilty pleasures. So feet in nice and tight to the pedals. Light resistance to
00:12start.
00:21And we got our warm-up track. So hands just on top for our warm-up position. Or hand position
00:31one, this is sometimes cold. And just get the legs turning. Relax the shoulders. And we
00:41add a little bit of resistance. We start to find that rhythm. One, two. One, two. So
00:49keep turning until the legs slow naturally to that beat. One, two. So it's all on the
00:55rhythm. Using the resistance to slow the legs. Now bring your hands out wide. Hand position
01:05two. Dip your chest forward slightly. Elbows in. Now pull back a little bit. Build up a little
01:14bit of speed on the legs. Nice big deep breaths. And accelerate now. So when we move fast,
01:29dip your toes slightly forward. Brace the abs tight so you're not bouncing around. Keep
01:35the hands nice and light. Keep the hands nice and light. Shoulders nice and relaxed. And big
01:49deep breath. Now reach down. Add resistance. Slow the legs down by turning. One, two. One, two.
02:02Make it. Make it nice and heavy now. Synchronize your legs to mine. One, two. That's it. Hands high
02:11we stand. One, two. So you need the resistance here when you stand. The extra body weight and
02:18the pedals. Good. Big turn more, Stuart. Make it feel heavy on that rhythm. Even more. One, two.
02:30One, two. One, two. Even more. Still going faster. There we go. All right. Pull back a little
02:41bit. Speed up a little step. Don't go back too far. My hands are high. Stick your bum back
02:51hips here weights over the pedals and not in the hub of ours. Try not to lean. Turn the resistance
03:00up again. One, two. One, two. One, two. Back to the seat. Pull back. Recover any time you need.
03:26You can grab a drink. All right. First working track. I got chills. We're going to work for
03:45speed. So on a scale of one to ten on the resistance, one being your warm-up resistance, ten being
03:54you can't turn your legs. Go for about four. So you can feel it and you can go fast with
04:02it but you're not freewheeling. So nice fast pace here. Somewhere below your full sprinting
04:10pace. Guys, keep going and go turn the volume up a little bit. Speed up now. Feel speed. What
04:40you need. You need to maintain resistance. Slow the legs a little. About 70% of your back
04:46speed.
04:50You're too shy to invade. Meditate my direction.
04:58Do we like this song? Yeah? How did you not like this? Cara, do you like this song? Yeah?
05:06A little bit faster. Not full speed just yet. You better shape up.
05:14You better shape up. You better shape up. You better shape up. I'm going to prove it.
05:21Surely, I feel the need. The need for speed. Go. Let me hear a Helen. Your turn, questions.
05:30Shirt, Shirley, thank you, oh yes indeed, keep going, Diane, I'm not making this all day,
05:48don't worry, I know shirt and chair will do it anyway, so, oh what'd she do, no way,
05:58keep going, let's hear it then Kira, yes shirt, you and me buddy, slow back, pardon,
06:32all sorts of noises, wild animal noises, everything, that's the way, aha, aha, I like it, turn it up,
06:44eight out of ten, let's go, one, two, one, two, so heavy legs here, if your legs are going faster
06:55than mine, it's too light, feel the rhythm shirt, one, two, it's terrible, I pick on this shirt,
07:05something shocking, it's usually you, Helen, you're escaping the night, six, slower, heavier
07:15legs, we're going to stand, hold the rhythm, stand now, back to the seat, hold the rhythm,
07:30stand, stand, aha, and sit, stay here, sit, hold the rhythm, stand again,
07:59back to the seat, add a little resistance guys, stand again,
08:08and back down, stay here, push hard,
08:26back to the seat, hold the rhythm, stand again, stay up this time, side to side, back to the seat,
08:40that's the way, aha, aha, I like it, aha, aha, that's the way, aha, I like it, aha, that's the
08:48way, aha, I like it, stand again,
08:51all the way, aha, aha, aha, aha, I like it, aha, that's the way, aha, aha, aha, I like it,
09:10aha, aha, that's the way, aha, aha, PowerPoint section,
09:15all the way, aha, aha, change-fiving,
09:23and down, pull back, recover, back to your bass resistance, keep something on,
09:30keep something on, speed work, all right, so here's how this is going to work, team sprints,
09:46shirt, Helen and Kira, team one, Shirley and Diane, team two, team two, full speed now,
09:55okay, team one, maintain about 70% max speed, you're either going to be one speed or the
10:02other all the way through here, when I call team one, you take over, team one, go, fast
10:12legs, yee-haw, team two, now, go, why's there no yee-haws, yee-haw, come on, Kira, was that
10:29too much, was that too far, yee-haw, team one, go,
10:41team two, go equal equal equal equal equal equal equal equal equal equal, to each other,
11:00new racingć£ć” kes..
11:01team three, go, si, team one, go,
11:02team two, go,
11:15Team one, go!
11:22Team team!
11:28Team one, go!
11:33Right in, cowboy.
11:43Team two!
11:46Team one!
11:50Team two!
11:54Team one!
11:56Team two!
11:59So when your team's not sprinting,
12:01your recovery speed, 70 percent.
12:06I want to see a difference in the speeds.
12:10Team one, push!
12:16Keep going.
12:21Keep going.
12:24Team two, go!
12:25And my boot scootin' baby is drivin' me,
12:28you're raising my obsession from a western,
12:30my dance for a day.
12:32My rodeo, Romeo, my crown,
12:34what I got from head to toe.
12:36Wanna make your mind, better get in love,
12:39five, six, seven, go!
12:39Boot scootin' baby is drivin' me,
12:42you're raising my obsession from a western,
12:44my dance for a day.
12:46And you never thought you'd be sprintin' to stats,
12:49did you?
12:49Wanna make your mind, better get in love,
12:51five, six, seven, eight.
12:53Done.
12:56Recovering.
12:58Oh yeah!
13:01That's the way, uh-huh, uh-huh, uh-huh.
13:04All right, resistance up,
13:05take about six out of ten for nine.
13:08Get there back to recovery.
13:10One, two, one, two.
13:16Slow the legs to the rhythm.
13:19One, two, one, two.
13:21One, two, one, two.
13:22It's red food with the big-ass brawl,
13:23and like really well got you.
13:24Quarter turn up, quarter turn.
13:26Quarter turn.
13:27Hold the pace.
13:29Hold the pace.
13:31Work out.
13:36Hands at hand position one,
13:38and stand.
13:40Up.
13:42So hands close, up really tall.
13:45Hands here.
13:46Hands right back here, that's it.
13:47Not super tall.
13:51Yes.
13:52It's called a run.
13:54Hands forward, push the butt back.
13:56Drive those legs.
13:58And we're gonna stay up a bit,
14:00we're gonna add resistance.
14:01Quarter turn on now.
14:08This is great for your glitz.
14:09New feet.
14:12Come on, stay on feet.
14:15One, two.
14:17We build insurance.
14:19And power.
14:22Another quarter turn up.
14:36Hand position one, not tall.
14:40Woo!
14:41Hello, legs!
14:46One, two.
14:48One, two.
14:51Back forward.
15:04You know who's got the best?
15:06Wiggle!
15:07Let me see it!
15:09Wiggle, wiggle, wiggle, wiggle, wiggle, wiggle, yeah!
15:14To the wiggle, yeah!
15:21Back to the seat.
15:22pull back if you need hands wide come on power those legs push your bum to the back of the
15:29seat
15:30push the leg forward and down
15:3930 seconds come on find the strength here one two one two if you're going slower pull back
15:49find the car come on we want the heart rate up
15:59what
16:21chin all right time to race again four out of ten resistance
16:29feel the need
16:35so get that little bite in the resistance just starting to feel like it wants to slow you down
16:43hands wide full speed now let's go come on we're racing we're racing
16:52up the knees fast come on
17:00slow it down keep the resistance the same or heavier
17:05got you jumping off the deck
17:07speed up now let's go
17:16take it into the danger zone
17:26slow it back
17:33as soon as you stop sprinting you should feel the drag and the pedals if not it's too light
17:40if you're still freewheeling
17:50slightly increase in speed
17:53That way between recovery and sprint.
18:05Maintain here.
18:10Focus on your breathing.
18:13Big breath in through the nose.
18:15Light through the night.
18:17Ready?
18:18Full speed, go.
18:19High the way to the danger zone.
18:21Come on, push this hard.
18:24Gonna take it right into the danger zone.
18:31Woo!
18:31High the way to the danger zone.
18:33Sure, you can be my big white wing man any time.
18:38Riding through the danger zone.
18:45Keep going.
18:51Keep going.
18:53I went to the danger zone.
18:57Come on, show me some speed.
18:59Come on, Kara, show me some speed.
19:01Come on.
19:03I want long split to burst.
19:06I went to the danger zone.
19:11I went to the danger zone.
19:14Slow it back.
19:16I went to the danger zone.
19:19No too far.
19:22One last push coming up.
19:25Build your speed.
19:27Full speed.
19:28Short burst.
19:36And slow.
19:43Oh, man.
19:46Recovery resistance.
19:50Doing good.
19:52About halfway.
19:59Never done this song in spin before either.
20:04So you think you're Sir Crawford,
20:07and I don't impress on me much.
20:13Sorry, Sir, I had to.
20:18I'm the one with a mic, so there's nothing you can do.
20:22On the beat, let's go, turn it up.
20:24So you think you're special?
20:30One, two, one, two.
20:33On the beat, on the beat, turn it right up.
20:36One, two, make it feel like a hill, not a flat road.
20:40More, more, come on, one, two, one, two, more, more.
20:47Sir, come on, more.
20:48Look at my legs.
20:50Not Shirley's.
20:54So once you're on rhythm, make it feel heavy.
21:04I'm going to give you all the abuse, sir.
21:11It's probably going to be your one and all the spin class after this.
21:15I'm going to get it all out now, eh?
21:23I have had another quarter turn.
21:25Will that impress me much?
21:27That don't impress me much.
21:31When it gets hard, push back on the seat.
21:34Push your heels forward a dime.
21:37Oh, yeah.
21:37I think you're all right, but that won't keep me warmer than me all of the night.
21:45That don't impress me much.
21:47Two minutes to the top.
21:50Oh, yes.
21:52Yeah.
21:55Sing it, Shania.
21:58Here it's looking at me that come nuts.
22:06Where are the legs, Diane?
22:09Struggling?
22:10Good.
22:11Shirley?
22:12Good.
22:12Shirt, struggling?
22:15Shirt's not upset.
22:17You must be choking, right?
22:18Oh!
22:20How do we yodel there?
22:24It's time to hurt your ears as much as your legs.
22:27So you got a car.
22:28That don't impress me much.
22:32Now you should be fighting to hold on to that pace.
22:37One, two.
22:38If you're able to signal without holding on, it's too light.
22:43Helen, Carl.
22:44That don't impress me much.
22:46Come on.
22:47Nope, it's not.
22:49I think you're cool, but haven't got the touch.
22:52Now, now, don't give me a rule.
22:54Yeah, I think you're all right.
22:56On this all of the endurance.
22:58Long, lonely, lonely nights.
22:59Hang on.
23:0245 seconds.
23:03We can do this.
23:04That don't impress me much.
23:07Come on, pick up the beat, Shirley.
23:08Come on.
23:09Uh-huh.
23:10One, two.
23:11Come on, Diane.
23:13Take, take.
23:14Okay.
23:15So what do you think?
23:16You're Elvis or something?
23:19That don't impress me much.
23:20Come on, Helen.
23:21On the beat.
23:23I'm on the beat.
23:32Last push.
23:34Hang on.
23:38Now slow.
23:40And reduce.
23:57What a chin, though.
23:59Are we ready to go back up?
24:01Another hill.
24:03Steeper this time, so we've got to stand.
24:06When you're ready.
24:09Nice and heavy up pull.
24:12One, two.
24:13One, two.
24:19Four-minute climb.
24:39You guys are going to leave here stronger tonight, mentally and physically, maybe a little bit traumatized.
24:47Back to the scene.
24:50Try and hold the resistance and the rhythm.
24:54Now keep your hands light.
24:57Eye wide.
24:59And relax the shoulders.
25:00Brace the abs to help push the legs.
25:07Try not to look at your feet.
25:09They're not going anywhere.
25:09Good.
25:17Ready to stand.
25:21Let's go.
25:25Side to side.
25:36Back to the seat.
25:40is this more mean than usual tonight
25:42is it
25:46somebody help me
25:51I'm staying alive
25:55I know
25:57I have no shame surely that's what it is
26:00I'm staying alive
26:03it's quite a high pitch I'm getting there
26:07it's the way I sat down I'm squeezing a testicle on the seat
26:10did I say that over the
26:12it's being recorded
26:14sorry
26:15it's an anatomical term
26:19it's a thing
26:22ready to stand
26:23here we go
26:29coming up is the sound I make whenever I sit on it on the seat
26:32ready
26:35it's terrible
26:47back to the seat
26:49now is it heavy enough
26:51are we being challenged here
27:0090 seconds only
27:02with them well
27:04it's got more resistance
27:06even a little
27:09back into the danger song
27:29one minute to go
27:31one minute to go
27:31let's stand
27:38all the way to the end of this hill
27:44big deep breaths
27:59try and keep your chest up a nice
28:01nice
28:02strip
28:02back in
28:03come on
28:27back to it
28:30one more
28:31one more I do believe
28:32oh boy
28:41all right
28:43speed work to finish
28:54another little country vibe
28:56connection
28:57all right
28:58four out of ten resistance
29:00or wherever you feel a little bit of pushback
29:03so hard
29:04so hard
29:04I'm watching my turn
29:06turn your hands wide
29:07shoulders time
29:09chest forward
29:11medium pace only here
29:18so set your resistance
29:20for a nice challenge
29:27let's tear up this time
29:29we're ready
29:31cut loose
29:33now I gotta get loose
29:35foot loose
29:36kicked off the sudden
29:38let's use
29:39please
29:40lose
29:42pull me off
29:44my knees
29:44come on
29:45cut it faster
29:46get back
29:47come on
29:49the old
29:49we click
29:51lose
29:51you gotta do
29:53never mind
29:54cut it
29:55slow
29:55slow
29:58recover
30:04here's a little test
30:06if you've got enough resistance
30:07if you work the rhythm
30:10one two
30:11one two
30:12and you're controlling the pedals
30:13then you've got enough
30:15if you're free weaving past it
30:17add a little bit on again
30:25one two
30:26one two
30:27one two
30:27ready to sprint
30:29build it
30:30let's go
30:54tiny bit of resistance
30:56as it's on for the last sprint
31:01feel the drag and the pedals
31:04so if you're going super fast
31:06add a little on
31:11let's engage lots of power here
31:14let's burn the calories
31:17build your speed
31:21and kill
31:22full speed
31:24let's go
31:25double length sprint
31:27and this finishes it
31:47keep going
31:50keep going
32:01Keep going.
32:03Keep going.
32:06Last few seconds.
32:10And slow.
32:14And keep the lights turning.
32:17Light resistance.
32:19Well done.
32:21Recovery.
32:22Pull down.
32:28Nice, easy pace.
32:32Let the heart rate come down.
32:34Big, deep breaths.
32:37Nice and slow with the legs.
32:43Alright, sit back.
32:44One arm across the chest.
32:46Just keep the legs nice and slow here.
32:50Yes.
32:50Ready?
32:50Call me by my number.
32:53Put me through.
32:56I'll still be doing it the way I'm doing it.
32:58Other side.
32:59Just slow the legs right down.
33:02Yeah.
33:02You try to make me go.
33:05Yeah.
33:05Who I really am.
33:07Push forwards.
33:10Don't tell me I'm not that I'm not the same.
33:13Hands on the lower back, pull the elbows together, nice, okay, let's come off the back, and we'll stretch the
33:32legs, grab your foot to pull the heel to the butt, a little fat stretch.
33:43Relax the thigh, push the knee towards the floor, stand really tall, squeeze your butt to an intense, a full
33:51stretch, change, so it's a nice short stretch here, but if you're feeling tight tomorrow or later on, just work
34:03through these stretches again, back in the legs, hamstring, take your foot up on the bike anywhere that's comfortable, reach
34:12for the toe,
34:13lean in, and don't overstretch the hamstring here, just keep it a gentle stretch, held for longer.
34:28And change.
34:44And our last stretch, put the bottom of the foot at the back of the bike, heel on the floor,
34:51then lean forward to the handlebars, stretch the calf.
35:06If you want to, after this, you can also do a glute stretch, where you can hold on to the
35:11handlebars, you can kind of put it up on the leg and sit down into the hips, it's a good
35:16stretch as well.
35:24Well done, thank you guys, that was good fun, you can spray the cloth, use the dump cloth to wipe
35:33the bake, please, that'll be great, thank you.
Comments