Midweek blog to share the spinning session i am putting on for Swim Trafford Elite Swimming Squad on Friday.
| Song | Time | Purpose |
| Good People – Jack Johnson | Intro | Bit of welcome music whilst people set up bikes and get sorted |
| I Need Dollar – Aloe Blacc | Intro | Bit of welcome music whilst people set up bikes and get sorted |
| Buck Rodgers - Feeder | 3.12mins | Warm Up – Low Res |
| Lasso - Phoenix | 2:48mins | Warm up – Med res quick legs |
| Poker Face – Lady Gaga | 4.00mins | First climb. 2 x 1.5min splits high res to beat |
| Let You Go – Chase n Status | 4.00mins | 2 x 45sec sprints – rest high tempo flat pace |
| Give Me Everything – Ne Yo | 4.00mins | 1min spin legs, water break then med res spin to end |
| Burning Heart – Rocky Soundtrack | 4.00mins | Second climb. 3min High res to beat. 1 min spin out. |
| Sweat – David Guetta | 3.16mins | 2 x 1min sprints at med res |
| Gold Dust – DJ Fresh | 3:14mins | Flat high tempo med res 65% - 75% effort |
| Need to Feel Loved – Pacha | 6.30mins | Last Climb. High res 2 x 2.5min climbs to beat 30 secs rest in between |
| If We Ever – High Contrast | 5.07mins | Flat sprint 3 x 30 secs burst sprints 15secs rest in between then low res into cool down |
| She Said – Plan B | 3.29mins | Cool Down – Spinning low res arm stretches |
| Human – The Killers | 4.05mins | Off bike leg and back stretches |
I am going to try and put on some impromptu spinning sessions over the winter at Stretford Leisure Centre so keep your eyes peeled and if you want to come give me a email!
Cheers
James
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