Endurance Ride :: Bell Curve (50m)

This ride trains through the entire aerobic HR range (65-85%), gradually increasing and then decreasing intensity.

1. Slumdog Millionaire OST – Jai Ho (5:00) Warm up
Find a comfortable cadence.
Focus on breathing and form.
50-65%, 80-90 RPM

2. The Verve – Bittersweet Symphony (5:00) Seated flat
Add 2 gears, maintain cadence.
Focus on rhythm.
65%, 80-90 RPM

3. I Just Want to Celebrate (Mocean Worker Remix) – Rare Earth (5:57) Seated flat
Keep resistance. Increase cadence.
Feet light on the pedals.
65-70%, 90-100 RPM

4. G. Love & Special Sauce – Peace, Love & Happiness (3:43) Standing flat
Add 2 gears.
Stay slow to maintain HR.
70-75%, 80-90 RPM

5. Lenny Kravitz – Let Love Rule (5:20) Seated climb
Add 2-3 gears, decrease cadence.
75-80%, 60-70 RPM

6. Mark Ronson feat. Phantom Planet – Just (5:43) Standing climb
Add 2-3 gears.
Watch HR closely. Stay aerobic.
85%, 70-80 RPM

7. Marc Broussard – Home (5:00) Seated climb
75-80%, 60-70 RPM

8. Jem – It’s Amazing (3:58) Standing flat
Remove gears as needed.
Allow HR to decrease. Stay slow.
70-75%, 80-90 RPM

9. Jon Hopkins – Light through the Veins (9:25)
Seated flat – 0:00-6:00
Remove 2 gears, maintain cadence.
Allow HR to drop.
65-70%, 90-100 RPM

Cool down – 6:00-End
Reduce cadence, resistance.
Recover.

10. Nick Drake – One of These Things First (4:49) Stretch
11. Israel Kamakawiwo'ole – Somewhere Over the Rainbow (3:32) Stretch

Calculating Target Heart Rate : April-October, 2009

I exercise to burn fat and calories, feel energized, reduce stress, and strengthen my cardiorespiratory system. I weight train three times per week, use SPINNING as a cardio workout 4 times per week, and dance twice per week.

Exercising at the right intensity is super important - not too strenuous and not too light. I calculate my Maximum Heart Rate (MHR), Resting Heart Rate (RHR), and Target Heart Rates (THRs) on a 6 month basis to ensure that my training delivers the results I want, while avoiding plateaus, fatigue, and injury. I also use a heart rate monitor every time I work out to be certain I am training in the right THR zone. I encourage my SPINNING students to do the same.

Below are my MHR, RHR, and THRs for April-October, 2009.

Age-Predicted Maximum Heart Rate for Females* (MHR)
MRH = 226 - My Age = 226 - 32

MHR = 194

*Males use 220 - Your Age

Resting Heart Rate (RHR)
I slept with my heart rate monitor on for three nights, using the reading when I first woke before getting out of bed and the average for the night to calculate my average Resting Heart Rate.

4-14-09 : 60; Overnight, 65
4-15-09 : 60; Overnight, 65
4-16-09 : 65; Overnight, 68

RHR = 64

Karvonen Method
The Karvonen Method uses Maximum Heart Rate (MHR) and Resting Heart Rate (RHR) to calculate Target Heart Rate (THR).

THR = ((MHR − RHR) × %Intensity) + RHR

92% THR = ((194 - 64) X .92) + 64 = 184
85% THR = ((194 - 64) X .85) + 64 = 174
80% THR = ((194 - 64) X .80) + 64 = 168
75% THR = ((194 - 64) X .75) + 64 = 162
70% THR = ((194 - 64) X .70) + 64 = 155
65% THR = ((194 - 64) X .65) + 64 = 148

Toasted Quinoa Salad

Quinoa (pronounced Keen'-wah) was of great nutritional importance in pre-Columbian Andean civilizations, being secondary only to the potato.

In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%). Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest.

More and more traditional grocery stores are beginning to carry quinoa and quinoa-based products. If your grocer has not caught on, try your local healthfood store.

This salad comes together quickly for a light, hearty vegetarian meal.

Ingredients:
1 ½ c uncooked quinoa, rinsed thoroughly
3 c water
1 c Lima beans or edamame, steamed
¾ c diced fresh mozzarella cheese
½ c scallions, chopped
1 small cucumber, seeded and chopped
¼ c fresh mint, chopped
2 tbs fresh basil, chopped
1 16oz can diced tomatoes, drained
¼ c lemon juice
4 tsp olive oil
1 ½ tbs Dijon mustard
¾ tsp sea salt
¼ tsp fresh ground black pepper
¼ tsp Louisiana hot pepper sauce
4-6 c fresh spinach

Directions:
1. Heat saucepan over medium-high heat. Add quinoa to pan; cook 5 minutes until toasted, stirring.
2. Add water to quinoa; bring to boil. Cover, reduce heat, and cook 15 minutes until tender. Fluff with fork; cool. Place in a large bowl.
3. Add ingredients Lima beans/edamame through tomatoes to bowl.
4. Combine remaining ingredients in a small bowl; whisk to combine. Add mixture to quinoa, tossing to coat.
5. Serve over fresh spinach.

Crock-Pot Spicy Italian Chicken

Ingredients
1 medium yellow/sweet onion, chopped
1 tbs minced garlic
2 16 oz cans no salt added diced tomatoes
1/2 c Newman's Own Light Balsamic Vinaigrette
1/2 c water
1/4 tsp salt
1/4 tsp garlic powder
1 tsp chili powder
1/2 tsp paprika
1/4 tsp black pepper
6 boneless, skinless chicken breast halves
2 tbs cornstarch
1/4 c cold water

Directions
1. Combine ingredients through black pepper in crock-pot.
2. Add chicken. Turn to coat.
3. Cover. Cook on Low 4-5 hours.
4. Combine cornstarch and 1/4 c cold water. Add gradually to crock-pot, stirring. Switch crock-pot to Warm.
5. Prepare linguine al dente.
6. Pour sauce and chicken over pasta.

Endurance Ride :: Aerobic Base Building

1. O Saya - Slumdog Millionaire OST (3:34) Warm up

Note:
Training in the Endurance Energy Zone (65-75%) will help build an anaerobic base. Without a sufficient aerobic base, students lack the stamina necessary to exercise for long periods and/or intensity boosts.

Aerobic Exercise:
» Increases resistance to fatigue.
» Tones muscles and increases lean body mass.
» Boosts ability to use fat as an energy source.
» Decreases tension.
» Improves sleep.
» Improves mood.
» Reduces depression and anxiety.
» Activates immune system.
» Increases number and size of blood capillaries.
» Increases cardiac output.
» Decreases resting heart rate.

Two workouts per week if you exercise three times a week and three workouts per week if you exercise five times a week.

2. Dull Life - Yeah Yeah Yeahs (4:08)
1.5 minutes – Seated flat – 75%
30 seconds – Seated flat – 80%
x2

Note:
Seated flat 90-100 RPM.
Short cadence bursts to raise HR, 110 RPM.

3. Viva la Vida - Coldplay (4:01)
4. Train - Goldfrapp (4:11)
3 minutes – Seated climb – 70%
1 minute – Seated flat – 65%
x2

Note:
Add resistance. Slow cadence 70-80 RPM for 1st set, 60-70 RPM for 2nd set.
Remove resistance. Let HR recover to 65% in between, maintain. Breathe.

5. Of the Mountains - Dan Deacon (7:16)
6. I Just Want to Celebrate Remix - Rare Earth (5:00)
4 minutes – Seated flat – 70%
4 minutes – Seated flat – 75%
4 minutes – Seated flat – 80%

Note:
12 minutes seated flat.
Increase intensity by adding resistance or increasing cadence (or both!) every 4 minutes. Encourage students to stay in saddle as long as possible for the true experience, but take saddle breaks as needed.

7. Shut Up and Let Me Go - The Ting Tings (2:54)
8. Hummer - Foals (2:54)
1.5 minutes – Standing flat – 80%
1.5 minutes – Seated flat – 75%
x2

Note:
Short saddle breaks. HR increases slightly. Focus.
Use breath to get HR to decrease when in saddle.

9. Rich Girls - The Virgins (3:04)
10. I Get Lifted - KC & the Sunshine Band (3:05)
11. Gold Lion - Yeah Yeah Yeahs (3:09)
2.5 minutes – Seated climb – 75%
30 seconds – Standing climb – 85-92%
x3

Note:
Add resistance. Slow cadence 60-80 RPM.
Final 30 seconds of each song - Breakaway. Encourage students to really go for it!

12. Lovers in Japan/Reign of Love - Coldplay (6:51) Cool down/Stretch
13. That’s the Way - Led Zeppelin (5:39) Stretch

Spring 2009 Playlist

Very Loud
Shout Out Louds
Howl Howl Gaff Gaff

Use Somebody
Kings of Leon
Only by the Night

Train Song
Ben Gibbard & Feist
Dark Was the Night Compilation

That Beep
Architecture in Helsinki
That Beep - Single

Rich Doors
New Villager
Rich Doors

Paper Planes (DFA Remix)
M.I.A.
Slumdog Millionaire OST

One Week of Danger
The Virgins
The Virgins

One Day Like This
Elbow
The Seldom Seen Kid

Of the Mountains
Dan Deacon
Bromst

Hummer (Bonus Track)
Foals
Antidotes (Bonus Track Version)

Nothing to Worry About
Peter Bjorn & John
Living Thing

The Mission
Puscifer feat. Milla Jovovich

E.S.T.
White Lies
To Lose My Life ...

It's Amazing
Jem
Down to Earth

In This City
Iglu & Hartly
And Then Boom

Beggin'
Madcon
Beggin'

Always Love
Nada Surf
The Weight is a Gift

Aint' No Rest for the Wicked
Cage the Elephant
Cage the Elephant