Hi, my name is April and I have been teaching indoor cycling for about a year. I started teaching a few months after having my second daughter. It has definitely helped me get back into shape. Right now I teach two classes a week and I love it. I have so much fun coming up with playlists and I get so many great ideas from this website! Every so often I like to have a theme of the day. This ride uses all songs from Braodway musicals. The people in my class really enjoyed it. My classes are 45 minutes, so this is a 45 minute ride.
Lay All Your Love on Me – Dominic Cooper and Amanda Seyfried (Mamma Mia) (4:29): Warm-up.
Mamma Mia – Meryl Streep (Mamma Mia) ( 3:35): Sprints during the chorus of the song.
Ease on Down the Road – Diana Ross, Michael Jackson, and Quincy Jones (The Wiz) (3:56): Jumps up a hill. Increase the resistance and go from a seated climb to position 3 and back down again. I usually tell my class to go at their own pace and to make sure they stay in control, use their legs (not arms) to get out of that seat, and don’t plop back down in the saddle…slow and controlled.
We Didn’t Start the Fire – Billy Joel (Movin’ Out) (4:50): I use the song by Billy Joel, not the one from the musical. This song is one big hill. We start seated on a small hill. About every 45 seconds the hill gets harder. I usually have them add on resistance three times in the saddle and then come to a standing climb to finish the last three increases.
Born to Hand-Jive – New Broadway Cast (Grease) (3:19): Take a little break here. Decrease the resistance, but increase that speed.
You Can’t Stop the Beat – Amanda Bynes, Elijah Kelley, John Travolta, Nikki Blonsky, Queen Latifah, and Zac Efron (Hairspray) (5:03): Jumps. This time we are coming up to position 2 and our speed is faster than the jumps earlier. I usually do 30-45 seconds of jumps and them give them a 30 second break.
It’s Your Wedding Day – Stephen Lynch (The Wedding Singer) (3:57): I have them work on one leg at a time during this song, switching from left to right.
My Strongest Suit – West End Orchestra and Singers (Aida) (5:18): This song starts out slow. We start in the seat and increase that tension and slow down. 1:40 – the song start to pick up. Come out of that saddle to a standing climb and increase your speed. 3:42 – the song changes again. Come up to position 2 and run it out until the end of the song.
Defying Gravity Remix – Idina Menzel and Kristen Chenowith (Wicked)- 3:45 This is the last song before the cool down. I let my class know we are at the end and we are going to sprint to the finish line. I break my class up into three sections (we have three rows of bikes, so it works perfectly). When I call their row, they sprint until I call the next row. I usually do 2 or 3 rounds of 15 second sprints. I then have everyone slow down and the entire class with sprint the last 30 seconds of the song.
Seasons of Love – Original Motion Picture Soundtrack (Rent) (2:54): Cooldown.
Music of the Night – Original London Cast (Phantom of the Opera) (5:13): Stretch.
Thanks April, for the first Broadway show tunes mix at Spinning Music! (My trainer would love this one.) I have a huge soft spot for The Wedding Singer. If you came of age during the 80s and haven’t seen this movie, it’s a must-rent, even if you aren’t a fan of Adam Sandler flicks. This one is different – trust me.
Sleep deprivation. It’s been linked to diabetes, obesity, depression, high blood pressure, and a weakened immune system. Sleep deprivation has been on my mind a lot lately, since I’m up during the night with Kate, who nurses every two to four hours. To maximize our restorative sleep, my husband and I purchased a low-wattage red light bulb to use at night. We can see while we are up with the baby, changing diapers, feeding and soothing, but red light doesn’t interrupt crucial melatonin production. Even brief exposure to white light is enough to shut down melatonin production – and restorative sleep – for the rest of the night. So far it’s been working really well.
Bottom line? To maximize your restorative sleep, never turn on a light after you go to bed for the night. If you will need light, use a red night light.
Next up is Tim on May 1. Can’t wait to see what he’s got for us.