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00:00Spin on 30 minutes, let's do this, so light to medium pace, come on now, let's do this.
00:16Just nice easy pace, light resistance, make sure you can feel a little bit of something.
00:33Are we all happy? Yes, ABC it's easy, what a happy little song, in the sunniest, most beautiful
00:46part of the world we live in, isn't that right? Not a hint of sarcasm there.
00:53And I bet you're so glad you moved to Larne. I often wonder why people from outside of Larne
00:59move to Larne. It's like there's some sort of dare, was it? Hands come wide, chest comes
01:06forward with speed up, let's go. Now you want to make sure you're not freewheeling, you can
01:14feel a little bit of resistance just in the bolts of the feet and the muscles.
01:25Shoulders are relaxed, and nice big deep breaths. Nice, fast legs. And slow them down.
01:41Okay, do you hear the beat? One, two, turn up the resistance to the legs, slow to that beat.
01:48One, two, turn up, so slow to the beat. Feel the rhythm. One, two, one, two.
02:00So you're going to feel there's more tension now.
02:06Now take that tension, turning the recorder on. Hopefully now you should have enough resistance
02:17to stand up with, and still have weight in the pedals. Will we try it? Will we? Let's go.
02:25Up. So you want hands up high on the handlebars. Lift the chest, you're looking forward. Show
02:33me your best smiles. Now we've got one, two. So if you're going faster, just turn up the resistance
02:41a little bit. Now try not to lean on the handlebars. You're going to have all the weight on the
02:49legs into the pedals. And slow. Back to the seat. Go back to where you were at medium pace. We're
03:09going to have to come wide. Shoulders down. Speed up. Let's go.
03:17Tonight we're going to do all the calories that we can find. And do what to them, Diane?
03:24Do what to all the calories? Come on now, Diane. That's an easy one.
03:36The correct answer is, Stuart. I don't know why I asked, Stuart. Slow it down. You just
03:44get a smart answer from Stuart, Diane. You should, like, filter out all the nonsense from him,
03:51and there'll be nothing. We're going to take all the calories and burn them. I give Stuart
03:57some grief. What's wrong? Eat them. Eat the calories. No, burn them first, and then eat
04:03them later, Sam. Okay, turn your resistance right up. Make it feel heavy. About 70% of the
04:14maximum resistance you can do on that rhythm that you can't really hear right now. But it's
04:22one, two, one, two. I just seen Helen sitting back there. You should be on a bike, Helen.
04:31One, two, one, two. Now, strong legs here we're building. We're climbing a hill. If this
04:41spins easy, turn that knob clockwise. Make it not easy.
04:59One, two, three, two. Slow the legs. Resistance stays. And all that goes up. Helen, at some point
05:07you're in the class, could you tickle Stuart? Maybe suspect it. Make me really happy. Just
05:14right in there, like, you know that one? I think he's going to have an electric shock. Or
05:21maybe Diane might like it. Half a turn on, a full half. Legs are slow. Catch the beat. Let's
05:31go. One, two, one, two. When it feels really heavy, slide your bum to the back of the seat.
05:46Fix your leg forward and down. To engage more ham strength. And bum. Because it's no fun if you don't
05:58engage
05:58like that, let's get your butts in there. Enough right. Good times.
06:02Hurry up. No, no, no, no, no. Slow the legs.
06:09Hurry up. Have a good time when he's set, don't talk about butts, my daughter's here.
06:13It's nothing rude, we're talking about the muscles. Are you okay? Are you okay?
06:20Shia, shia, shia. Did you call you both?
06:27Have we got another quarter turn?
06:30Maybe.
06:33Ready to catch three.
06:37One, two, one, two.
06:39All in now.
06:40Let's go.
06:46One, two, one, two.
06:49Come on, power through this.
07:02Come on, dig in.
07:03Catch the rhythm.
07:04Make sure that resistance is heavy.
07:07Make sure that resistance is heavy.
07:12Keep going.
07:13Keep going.
07:16You guys don't realize I can tell when something's cheating a little bit.
07:24Keep going.
07:29So if you start to go slower, just pull back the resistance a little.
07:35Again, the tempo.
07:37And the car.
07:44Sometimes.
07:46Sing in some prayers this last time.
08:13You guys who didn't do body pump heavy, you'll be okay.
08:19The rest of us, not so sure.
08:25So you guys, you guys are going to be the, you're going to be the strong ones here, okay?
08:30The rest of us are going to struggle.
08:32One, two, one, two.
08:34Eight out of ten resistance.
08:38Really heavy.
08:40Yeah, it's a lot of endurance here.
08:41So we're going to try and work on the rhythm and that heavy resistance.
08:47Let's go.
08:54so these longer climbs are a good opportunity to build
08:58endurance in the muscle so let's focus on the rhythm
09:05and your posture try to sit up just that little bit taller
09:10lighten your grip in the handlebars and press your abs
09:19have we got a bit to go yet guys
09:35maintain the rhythm one two one two stay together one two
09:41imagine us all out on the road what a formidable sight that would be Diane
09:46imagine just seven abreast
09:53just taking over the road
09:59now you're going to be really mean or throw down the challenge to you
10:04just add another quarter turn if you can
10:12now when it gets really heavy like this think about this one foot pushes one foot pulls up
10:18so make it two legged training at the same time instead of just push push
10:28that way you bring in more hamstrings
10:31you can see
10:32it's holding up the back of the legs as well
10:36oh it is intense
10:50hang on hold the rhythm
10:57over the top of the hill
10:59slight decline pull back the resistance just a little
11:04enough for sprint
11:05and go
11:06speed
11:07down the other side
11:08come on
11:11so lean into this one
11:13tuck the elbows
11:15imagine you're being aerodynamic
11:17and go
11:25back
11:26come on
11:27flush that hill
11:28out of your thighs
11:30and slow the legs
11:39Recover.
11:48Alright.
11:49Back on the rhythm with that lighter resistance.
11:55One, two.
11:56One, two.
11:59If the legs are going faster, just add some resistance on.
12:05Now we crank it back up.
12:08Go as heavy as you can.
12:11You've got 25 seconds here.
12:13As heavy as your legs can handle on that beat.
12:17Come on.
12:17Push to the top.
12:18Don't lose the rhythm.
12:20Come on.
12:20Catch it.
12:34Come on.
12:35I want the little swear words to sneak out.
12:37It gets so tough.
12:39Don't lose.
12:40Don't lose.
12:41Oh.
12:42If you and me, baby, ain't nothing but mammals, so let's do it like they do on the Discovery Channel.
12:49You and me, baby, ain't nothing but mammals, so let's do it like they do on the Discovery Channel.
13:04You and me, baby, ain't nothing but mammals, so let's do it like they do on the Discovery Channel.
13:07You can always pull it back if you need to.
13:10Now, set your hand grip.
13:12Out wide, elbows in.
13:14Medium pace.
13:18And we feel some resistance.
13:21Yes.
13:23Yes.
13:25Ready?
13:27Let's go.
13:28Full speed.
13:36If you dip your toes slightly forward, and think about pumping the knees up and down fast.
13:42I'm trying to accelerate into it.
13:47Nice.
13:55Four, three, two, one, slow it down.
14:03Don't chill for too long.
14:05Build up the speed again.
14:08Back in full speed.
14:10Three, two, one, go!
14:20Just throwing that out there because nobody else was going to.
14:23Did anybody think about it?
14:30Eight, seven, six, five, four, three, two, one, slow.
14:39Oh.
14:57Shall we do it again?
15:01Shall we, Sam?
15:02Shall we do it again?
15:03Yes.
15:04Yes.
15:07Yes.
15:09You want to hide the outside for you?
15:14Build the outside for you?
15:15Build the outside for you?
15:16Build the outside for you?
15:17Three, two, one, go!
15:25If you feel like you're freewheeling, just have a little on.
15:29You need something to push against.
15:40Almost there.
15:42You need something to push against.
15:46Four, three, two, slow.
15:50Yes.
15:52Grab a drink.
15:54Recover.
15:55Recover.
16:05Before we go back up the hills again, well you know the chances are after a sprint we're
16:17going to go up again aren't we, how's our lives doing?
16:26No you're not good Diane, doing this after a pump class is hard isn't it?
16:37Okay, we need the rhythm first, medium persistence, one two, one two, we're going to do jumps,
16:45make sure it's heavy enough to stand with and stay for now, one two, one two.
16:55So when you stand you should still have resistance on.
16:59Ready, up for eight, three, two, one go, four, three, two, one down, it is quite quick, up for
17:23your chest up tall when you stand, pull here, slow the legs.
17:30And I assess your resistance.
17:34Was that super challenging or just hard?
17:40If it was just hard, turn it up.
17:47Help me Diane, alright, up we go.
17:58Come up nice and tall, keep your weight in the pedals, it's going to help with control.
18:18Stay here, slow the legs.
18:26When you go slower you nearly feel it harder don't you?
18:34I know you feel it Sam don't you?
18:36I can tell.
18:37My legs feel like yours look.
18:40Is that?
18:40Yeah.
18:42You're never sure if you get that right.
18:44You know you think you look how I think kind of thing or you think how I look.
18:48It's kind of the same.
18:57Let's go.
18:58One, two, one two.
19:03Jumping all around.
19:04There's only 20 seconds left.
19:08Shortest set of jumps ever.
19:10Go, up.
19:12Four, three, two, one down.
19:16Keep it smooth, keep it easy.
19:18Hands on, down, and slow recover.
19:28Ah, I love this one.
19:31All right, three minutes, flat road, steady state speed work.
19:39So high tempo, medium resistance, and I want you to imagine you're a little speedometer
19:45in your bike, and you're going to hold it about 35 miles an hour the whole way through.
19:53That thing's quite fast for a bike.
19:56So medium resistance, hands come wide.
20:02Once you've got a semi-challenging resistance and speed, try and hold it.
20:14Any Beyonce fans?
20:17Just shirt, that's okay.
20:20You knew that was...
20:21He's blowing me kisses now.
20:3219.
20:33Maintain.
20:49Maintain.
20:50So when you're in the sweet spot here, your heart rate should be going up.
20:54You should be breathing heavy.
20:56So try and take the breath in through the nose slowly, and out through the mouth.
21:02If your heart rate's not up, you're not breathing hard, you need more resistance, or more speed, or both.
21:16Halfway mark.
21:22Just imagine your hair blowing in the wind.
21:25Can you feel it?
21:28I can't let you go.
21:30Oh, damn it, I'll let you go.
21:32She's going to walk the TVF's home, I'll let you go.
21:36In the back of the road, I'll let you go.
21:39She's going to drop it everything I told, I'll let you go.
21:43She's going to be starting to get challenging to hold the pace.
21:46Don't give up.
21:47I'm going to do a horse, I'll let you go.
21:50It's in the house of the cold, I'll let you go.
21:54She's going to take everything I want, I'll let you go.
22:02So in cardio training, the kind of heart rate zone we're in now is kind of referred to as the
22:08fat burn zone.
22:11At 70-80% heart rate.
22:15Holding steady.
22:20Stay.
22:25Stay.
22:26Stay with the big breaths.
22:28Those muscles need oxygen to stay in this.
22:34Last push.
22:3710 seconds.
22:47And slow.
22:53Well done.
22:54Grab a drink if you need.
22:56Two more tracks.
23:00Do you need to go?
23:01That's okay.
23:08It's probably the best time to go, Gail, because we're about to go up a hill, and it's a long
23:12walk down.
23:16We're ready for the hills.
23:19Did anybody's mum ever say that when they were growing up?
23:21I'm right away, I'm ready for the hills.
23:24Does anybody, did you ever hear that?
23:25No?
23:26My mum used to say that all the time.
23:28We must have been really bad.
23:32I'm away to the hills, she said.
23:34She never actually went.
23:35Good home.
23:37Good home.
23:38Good home.
23:39All right.
23:40You guys are looking at me like I'm mad.
23:42Resistance up.
23:438 out of 10 on the beat.
23:44Here we go.
23:47One, two, one, two.
23:49Good home.
23:51Good home.
23:52Good home.
23:53Two other legs.
23:54So we did steady state speed work for endurance.
23:59Now we crank up the muscles.
24:01Steady state hill plank.
24:08Only two minutes and 40 seconds to the top.
24:11I'm sure that's nothing, Karen.
24:29But we are going to do part of this standing, so...
24:33Don't worry.
24:34Bye, Gail.
24:41All right, slow the legs.
24:45Resistance stays.
24:50As soon as I say slow the legs, I just scan across to see whose hand drops down.
24:59So we're going to go heavier now.
25:01So we're going to stand.
25:03A full half turn on.
25:06Stand.
25:07And when you go slow, it should feel heavy.
25:13If the legs are turning too easy, add on.
25:17Now bring the weight back to the pedals.
25:19Lighten the hands so you're not leaning.
25:25Let's catch the beat.
25:26One, two, one, two.
25:28Side to side with the body.
25:31Up nice and tall.
25:39Move on up.
25:42We're moving up.
25:54Come on, Taya.
25:55I believe in you.
26:01Come on, Taya.
26:20All right, last 30 seconds in the seat.
26:23To hold back as much as you need to hold the rhythm.
26:28No more than the half turn back off, though.
26:30Come on, folks might understand you by and by.
26:35Let me take, take a visa.
26:39Come on, last push.
26:45Last push.
26:59Short track.
27:00Two and a half minutes of speed.
27:02Then we're done.
27:04We can do this.
27:06Set your resistance.
27:08Put some speed in the legs now.
27:10Not full speed yet.
27:16Big, deep breaths.
27:18Get ready for speed.
27:28Let's go.
27:29Let's go.
27:30Come on, race it.
27:34One, two, one, two, one, two, one, two.
27:39Woo.
27:42I know, it's hard not to do, Sam.
27:51Go, go, go.
27:59And if you don't have the legs for this, this will give you the legs for this.
28:05Slow.
28:07Ah.
28:08No touch, universe of silence.
28:21Will we do it one more time?
28:26We can do this.
28:28Build it in.
28:31Get ready.
28:33Get ready.
28:37One minute to the end.
28:40We've got this.
28:45Go.
28:47Helen's going to do the whoop, whoop.
28:49Let me hear it, Helen.
28:54You guys this time.
28:56Three, two, one.
28:57There we go.
28:58No, I missed 10.
28:59That was my bad.
29:04Just spread.
29:06Just spread.
29:07The word's worst conductor up here.
29:09Go.
29:09Let's go.
29:14Legs are in fire.
29:21Keep going.
29:23I thought it was over.
29:29Push.
29:32Five, four, three, two, one.
29:37Oh, I need a hug.
29:42Sure, I'll pick the wrong class and say that.
29:52All right.
29:54Easy resistance.
29:56Just slow the legs.
29:58Let the heart rate come down.
30:00Big, deep breaths.
30:14And a little stretch in the shoulders.
30:19Man, that's tough.
30:24I think it's easier doing spin first, then body pump heavy, isn't it?
30:30I think it is.
30:31Push forward.
30:32Push forward.
30:36And let's come off the bike.
30:44Okay.
30:46Grab a foot, pull heel to butt.
30:48Bring the knees together.
30:52And squeeze your bum to open up the hips as well.
30:59And other side.
31:13Good.
31:14Good.
31:15Ampstrings.
31:16Put it up on the bike.
31:17Anywhere tall.
31:19Pulling in.
31:22Picking up my shorts, jerk.
31:25I see you looking.
31:28Terrible.
31:31I can't even make my normal joke about that either.
31:36Other side.
31:38Oh.
31:40I see you looking at the back of the bike, heel on the floor and lean forward.
31:54Stretch the calf.
31:59And other side.
32:08Good job.
32:09Good job.
32:09Good job.
32:10So when you're cleaning your bike, if you can spray the cloth first and then use that to wipe the
32:15bike, that'd be great.
32:16And any questions, I'm right here.
32:20Thank you so much.
32:21I hope you enjoyed that.
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