Hey guys! Happy Friday!
Do you remember your Master Instructor who trained you at your Indoor Cycling / Spinning ® Certification? Well, I announce today to be the national “Master Instructor Appreciation Day” 🙂
Go e-mail/call/text your Master Instructor and THANK them for what they did for you. Go, I’ll wait 🙂
Welcome back!
To celebrate this day myself and to say “thank you” to my own MI – the one and only – Meg McNeely, I am posting her Accent the Ascent cycling class profile here today.
Meg, wherever my two wheels take me in my cycling life and career, I will always look up to you! Because you ROCK! 🙂
So, all I did with Meg’s profile (which, by the way was published in Volume 2 of the Spinning Ride Book along with other awesome profiles by Meg and other Spinning® MI’s) was put my music on her genius routine, added a few things here and there to fit my own style, and voila! Here’s what we got here today:
Accent the Ascent Cycling Class Profile and Playlist
Playlist:
Here’s the printable and downloadable PDF from the Class Builder App:
Class Duration: 40 minutes
Class Notes:
1: “Me and Julio Down By the Schoolyard”, Paul Simon – Warm up. Settle on a nice flat road with light resistance and cadence of 80RMP. Accelerate twice by 5 RPM bringing your cadence to 100 RPM at the end of the segment.
2: “Lonely Boy”, The Black Keys –Â continue warming up, add some resistance for a very easy climb and slow back down to 80 RPM. Transition between seated and standing maintaining 80 RPM both while seated and while standing.
3: “The Adventures of Rain Dance Maggie”, Red Hot Chili Peppers – Seated Climb: add some more resistance but not too much at this point so you can maintain that 80 RPM climb. Add 2 more times – each time letting the added resistance slow you down by 5 RPM. After the second add, pick up your pace by 5 RPM for about 30 seconds.
4: “Uptown Girl”, Billy Joel – Seated Climb: decrease resistance enough to return to that nice and easy seated climb at 80 RPM.
5: “Pompeii”, E.S. Posthumus – Seated/Standing Climb: this segment marks the beginning of Loop 1: start by adding resistance back – enough to noticeably slow you down to 60-70 RPM. At 2:00 pick up your speed for about 10 seconds then come out of the saddle for a standing climb at 70-80 RPM for the next 3 minutes.
6: “Send Me an Angel”, Scorpions – continue higher pace standing climb in the beginning of the segment. At 1:20 slow down and continue standing climb at a slower cadence of 60-70 RPM for another minute. At 2:20 significantly reduce resistance and return to the saddle and maintain that easy seated climb for another minute. Loop 2 starts at 3:25 – start by adding resistance back – enough to noticeably slow you down to 60-70 RPM.
7: “Who Is It (7″ Edit)”, Michael Jackson – continue seated. At 0:56 pick up your speed for about 10 seconds then come out of the saddle for a standing climb at 70-80 RPM for the next 3 minutes.
8: “FourFiveSeconds”, Rihanna and Kanye West and Paul McCartney – at 0:11 slow down and continue standing climb at a slower cadence of 60-70 RPM for another minute. At 1:00 significantly reduce resistance and return to the saddle and maintain that easy seated climb for another minute. Loop 3 starts at 2:10 – start by adding resistance back – enough to noticeably slow you down to 60-70 RPM.
9: “Honey”, Moby – continue seated. At 0:50 pick up your speed for about 10 seconds then come out of the saddle for a standing climb at 70-80 RPM for the next 3 minutes.
10: “We Are the Champions”, Queen – at 0:30 slow down and continue standing climb at a slower cadence of 60-70 RPM for another minute. At 1:30 significantly reduce resistance and return to the saddle and maintain that easy seated climb for another minute and a half.
11: “Dancing Queen”, ABBA – Cool down and stretch off the bike.
How to time all that and not go crazy? Invest in the Class Builder App. I promise, it will be the best money you spend as an instructor!
And that’s all I got today, guys.
BIG thank you to Meg once again for her original Accent the Ascent cycling class profile and for her general awesomeness 🙂
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Ride on!
Need more ideas for your Spinning® Class / Indoor Cycling Class? Check out my other cycling class profiles and playlists.
New to teaching? I have a whole page with resources just for new instructors!
Ready to go to the next level?
DISCLAIMER:
Please note that while I make every effort to capture and present these indoor cycling class / Spinning class profiles accurately, the class profiles and class descriptions posted on this blog do not constitute complete instruction for teaching the indoor cycling class  / Spinning class.
No statement is made to the suitability or otherwise of the indoor cycling profiles presented on this blog. Care must always be taken when riding an indoor cycle. Please, consult your physician before starting an exercise program.
The indoor cycling class / Spinning class profiles presented are not meant to be exercise and/or personal recommendations, but only examples of workouts that the author completed in the past. The owner and authors of these cycling class profiles will not be responsible or liable for any injury, illness or death resulting from the use of the information contained in this article.
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