For Instructors

ALL 5 EZs in ONE class?

I?ve gotta share this one with you! Wow ? this was a G.O.O.D class! First of all, it was my Saturday 7:30-9 a.m. class, so we had the time to do it. Second, it was a group of informed, fit and dedicated Spinning® participants. And, third, it was, as I said, Saturday, so there?s always a celebratory feel to this particular class. The structure of the class was uncomplicated: take each of the 5 Energy Zones, spend some clearly defined time in each, add some great music and kick start our weekend. I divided up the class into four segments of about 20 minutes each with one less than 10 minute block that would be RDEZ. We began with a gradual warm-up and total of 20 minutes in the Endurance Energy Zone using the pure parameters of 65-75% mhr and a long seated flat that gradually increased in intensity with varied rpms. There was no doubt that we were ready to boogie after that. The Strength Energy Zone was spent in one long climb ? a significant effort. I later learned that most participants maxed this one at about 85% mhr for as much of the climb as they could. A theme began to emerge: hey, it?s only 20 minutes. We can do anything for 20 minutes?. We began our Interval Energy Zone with a recovery that segued into 4x5 minute blocks of 2 minutes recovery and 3 minutes upper end IEZ intensity with a variety of appropriate core movements. Once again, the notion that we were only talking 20 minutes encouraged each to really reach. OK, so we had to include a taste of Race Day so, after a 3 minute recovery, we ?hit it? at a steady 85% mhr seated flat chase to the finish. (As usual, we all finished together and we didn?t lose anyone ? my favorite quip when the going gets tough.) Trust me, we were ready to settle into a meaningful Recovery Energy Zone segment for about 15 minutes followed by a good stretch. Now I realize that there are plenty of really tough rides that make this one look less challenging. But for this class, it kicked butt. During our recovery, I offered the following: we seemed to agree that the class as a whole was very challenging. We also seemed to agree that when we broke the class down into manageable components, we were able to work each one to the very best of our ability ? to give it all that we had ? yet still find each one achievable. Might this also be true of life? When we seem overwhelmed with challenges, might a good strategy be to reduce a challenge to smaller, do-able segments and then use our strength and skills to deal with each one? I love the mind/body connection of the Spinning® technique and try to share it with others when it is fitting to do so. Sometimes I get really tired. Sometimes I want to quit. Sometimes I totally ?bash? away frantically trying to solve a dilemma, but, if I?ll just remember to cut it up into small, little digestible pieces, I?ll find a way to solve the problem. Might this work for you? In Spinning® class? On a hilly trail run? In a marathon or a century? With a 2-year-old?s tantrum or in a meeting of the board of directors? Balancing your personal checkbook or making payroll? It might. Blog posted by Linda Freeman 5/7/2011 www.spinning.com.
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