Selling my Orbea Onix bicycle - spread the word!

Don't worry, it's not my new bike I bought last fall, but I have a great road bike that I have put on Craig's List. Then I thought, hmmm, I get enough people through Spinning who ask me about what kind of bike to buy, that I thought that maybe one of you guys, or someone you know, might be in the market for a new (used) bike. 

Plus, I'm always an advocate for inspiring indoor instructors to become outdoor riders, to share in the wonderful joys of cycling. To ride a quality road bike makes a huge difference than settling for a lesser bike with lesser components, even if it's new. It can make the difference between falling in love with cycling and just tolerating it.

Have I got a sweet deal for you!

It's an Orbea Onix, 54cm carbon road bike, Ultegra components, Full Speed Ahead wheels and crank, Race Lite stem. It has very few miles on it! Gears are 52/39, 23/12. (If I kept it I was going to put some lower gears on it, but I live where there's lots of steep climbs).

The guy I bought it from last summer had bought it in 2005 and realized it was too small for him, so it hung in his garage unused for 2 years! It has about 1,000 miles (which is very low for a used bike, so it's almost like getting a new one, which would cost $3,500+). This guy had a stable full of bikes so it was nothing for him to just let it sit there. I came out to California to visit a friend, who borrowed it from him for me to use, and I fell in love! 
What a sweet ride; it's very lightweight, very responsive, and the most comfortable handlebars I've ever ridden on! Your hands just melt with the flat-surface grip.

I paid $1,600. I only rode it three times, and not very far. I'm selling it for $1,500. It was a good deal then, it's a great deal now.

Why am I selling it? Well, if you click on that link above about my new bike, you'll see I drove my old bike into my garage and had the opportunity to get a brand spanking new Orbea Diva with full Dura Ace for practically nothing, thanks to insurance. So I no longer needed this one!

Orbea bikes tend to have a longer top tube, so I would go to a shop and see if a 54 Onix fits. I am 5'7", and if I could have shortened the top tube a tiny bit I might have preferred it. But I also have a shorter trunk relative to my legs. 

If you know anyone interested in a great bike, please contact me at info@vivatravels.com.

(BTW, shipping wouldn't be too bad, maybe $30-50 via UPS depending on where it's going.) 

St. Patty's Day Spinning Profile

I call this rolling hills ride The Hills and Dales of Ireland.

I found some good music ideas on Pedal-On, and I also asked the "Twitterati" (the Twitter universe) for some ideas and got some great music suggestions as well.

It's a series of 6 rolling hills; some mild, some steep, with fast down-hills and short vales in between. 

Picture pastures as green as can be, lined with short stone fences,

dotted with sheep, even along the road,

a bit foggy and rainy at times.

You'll roll through a small village here and there and hear bagpipe music wafting out of the pubs.

Hope this playlist doesn't make you feel like drinking green beer!

Download the profile and playlist here.

How to greatly expand your music repertoire for your Spinning classes

This is a question I get all the time. The next most common question is where do I find my music?

Obviously, music is a very personal thing, and you have to take your market into consideration, but after the first year of teaching Spinning where I used primarily popular music (from the mid to late 90's), I made a huge transition in what I played. For many years, I played almost exclusively electronic and world music. The past 3-4 years, I've been mixing more rock, indie and the occasional pop song (like Madonna) in to please a wider range of students.

Most of my students have loved it over the past 12 years. Sure, you will never make everyone happy with your music choice, and occasionally I mess up and end up deleting a song forever from my library after using it in one class. On one occasion I had someone walk out of a class - she was a hotel guest (our club is part of a destination hotel) and came in late to a Race Day class, right as the "race" was starting - I think it was a Juno Reactor song (I love energetic electronic especially for Race Day). Literally 3 minutes later, she got off her bike. I went over to see if anything was wrong, and she said, "I'd rather have my eyelids super-glued shut than listen to techno!" and she stormed out.

I almost said, "I think they have super-glue at the front desk."

(I think I may have posted that story once on this blog, but it's relevant here).

Oh well, you can't win them all! Everyone else just laughed and enjoyed the class...

A lot of my music was given to me by friends, including from different corners of the globe. So I have an eclectic international repertoire. I also have to fess up that I was an early use of Napster during the years that it reigned, and started growing my library over 10 years ago with international, electronic, trance, and world music from that source. But now, I want to use sources that pay their artists for their work. 

But as you know, IDC instructors can go broke paying $1 per song! So we need sites that pay artists and offer users a good price.

[FYI, that doesn't mean I wont gratefully accept a song emailed to me by a fan of this blog or the forums! I even reciprocate!]

I'm not a big fan of iTunes. It's more expensive and the DMR restrictions is annoying (apparently some tunes are now DMR-free. I'll have to learn more about that).  But it certainly has a wider variety of genres than many downloading sites. I find myself using it for theme rides, and usually spend about $5 per month on iTunes on average.

I have been very successful with eMusic and that's where I get the rest of my music. It's not expensive, and you can find some very unique tunes. But you will not find any pop music, nor groups from big labels. You will find lots of electronic, trance and club music, a good variety of indie bands, older rock, hip-hop, jazz, world, ambient, psychodelic and classical.

They offer you 25 free downloads just for checking them out, and 50 free d/l for joining (and you can cancel anytime after the first month). So that means you can get 100 songs for $15. Not bad! Click on the eMusic icon on the left side of my blog to get your 25 free downloads.

Instructors always ask me,  "what do I do once I join? Who do I search for? It takes so long to search!"

So, to make it easier on anyone looking to expand their music library with more of these genres of music, I've gone through my favorite songs and listed which ones are available on eMusic. This is only the first edition. I will constantly update this, and if you have found some great tunes that I haven't listed, please let me know and I'll update this list. It will be a communal work-in-process.

Click here to download the list. And then click on the icon on the left side of this post to start getting your free downloads. I hope you'll do that to support me - yes, full disclosure - eMusic gives me a little "pat on the back" for sending you to them (but you'd laugh at how insignificant it is). However, any tiny bit I can make to support this time-consuming passion of mine of maintaining this blog, does help out!

If you already are an eMusic member, then you'll really appreciate this list, because sometimes it can be hard to find your 50 songs a month! Again, if you are a member, share with me your favorites, and I'll add them to this list.

There are other music sources, and I'd love to list more options for my readers. I don't know that much about them because I don't have the time to research and learn new systems. I tried beatport.com for awhile and found some hard-to-find electronic music, but most were $1.99, so I don't use it much.

There is www.gomusic.com, a Russian music downloading site that is very cheap, but it's highly unlikely that they pay the musicians well enough for their art. 

Rhapsody.com is another popular one. If you have success on this, let me know more about it. I'd like to understand the limitations a little better.

You can't go wrong with most of the songs I've put on this list if you are open to non-pop. Some are even among the most popular songs I've used at conferences. If you downloaded my ECA playlist, you'll see that I highlighted the ones available through eMusic.

Enjoy!

Been to a Spinning class lately? I highly recommend it!

I have some big goals I'm training for (I'll tell you about them in an upcoming post - they're so exciting for me I can hardly contain it. But I need some more info before I reveal it).

Yes, it requires riding a bike. I need a lot of hours in the saddle.

A few weeks ago I gave up my Thursday night class to an instructor I'd been mentoring, Samantha. It's a bit too far to drive more than once a week. 

But because I need saddle time, I went to Samantha's class last night. I actually went 45 minutes early, to log a total of 1h45 on the bike.

Not counting the times I was mentoring Sam and had her teach half of some of my own classes (because I was focused on her), it's truly been a few years since I took another instructor's class.

Why? Many reasons really.

• I would prefer to be outside on my bike in summer, or skiing on my non-Spin days in the winter.
  
• I've had a schedule of teaching 3-4X/week for awhile. That's been enough (especially with the above-mentioned outdoor activities).
  
• Though I don't do a lot for Mad Dogg & Spinning anymore, there was a time when I was traveling 1-2X month for orientations and CED training weekends. Plenty of on-the-spin-bike time.
  
• Other classes didn't fit into my schedule.
  
• I didn't think I would enjoy the instructor's class!
  

OK, that last reason is a bit selfish, maybe even arrogant, of me. But in reality, I'm sorry to admit, much of the time, it's true! I'm such a freakin' perfectionist and probably way too picky (to a fault). At least I admit it. 

And I would probably have been wrong about it in many instances. But the last time I did go to another instructor's classes (it was the only time slot that worked with me) - I didn't enjoy it, she was boring, had cheesy unmotivating music, and had non-cycling-specific silly profiles (though she didn't really do anything contraindicated or dangerous, just dumb stuff like perching on fingertips in long standing flats). Actually she never had a true "profile" - she winged every class.

But, I have to say that I LOVED the experience last night! I got to just ride, not think, not prepare a profile or the music, not limit my own intensity for the sake of the class, not have to check on everyone all the time, and just do as I was told. That was liberating.

Even things like the warm-up and cool-down and stretching and loosening up the shoulders prior to and after the workout felt really good. I experienced this as a participant, not the instructor, so it reinforced to me that yes indeed, I think it's important to do this before/after a class. (Does that make sense? Sometimes as the instructor, I wonder if what I'm doing is just fluff to fill time in the first few minutes of class. But no, it's important.)

And I am so proud of Samantha! She put together a great interval profile, with a lot of variety (flat road cadence work as well as hills),  great music, and kept us engaged. I got a great workout, stayed aerobic (we're still in Base at that club) and relished the experience. 

I'm even going to ask Samantha to put together the profile to present it to you guys on this blog. She's open to an open critical analysis of the profile as well. Maybe next week I'll be able to post it.

Has it been awhile since you've been to another instructor's Spin class?

I highly recommend it.

My ECA profiles

If anyone from ECA is reading this, I am behind in sending out my promised emails. I sent out the Tour de France information (both Alpe d'Huez and Suitcase of Courage) last night, but the others are coming soon, I promise!

If anyone from Can Fit Pro is reading this - Hallelujah! I was embarrassed to mention on this blog that I misplaced my email list. But I found them while preparing my sessions for ECA. In fact, I didn't lose them; I "hid" them from myself! They were in my Alpe d'Huez file, which is pretty thick with all those prints and newspaper clippings I post on the wall, so that was one file I didn't look in when searching for the "lost" email forms.

I am diligently working on sending this information out. 

Didn't go to ECA or Can Fit Pro? Most of the information is to be found on my blog from my WSSC session posts from last year, but if you would like to be included in the mailing - email me ASAP and I'll include you. jennifer@vivatravels.com

ECA Music list can be downloaded here. It includes my playlists for all 6 sessions.

The MI Team at ECA

At ECA, I got to room with my teammate Iona Passik from NYC. She's been with Mad Dogg Athletics and Spinning since the very early days with Johnny G. Now, our team is fairly big, and we're spread out all over the world, and we usually only get to see our peers once a year at WSSC, or occasionally at another conference like this one. And even then, we're usually immersed in our own sessions, practicing presentations, listening to playlists, etc. For that reason, many of my fellow Master Instructors I don't even know very well.

So after all these years, I got to learn so much more about Iona! It's very cool the variety of people on this team, each with his or her special talents, abilities and ways to motivate. I didn't get a chance to attend any of Iona's sessions except the final parts of a couple of them, because either they were right before mine and I was practicing, or I was recovering/showering after mine, or on one occasion I went to see JC Santana. But I did hear a fantastic compliment she received, which speaks so loudly of her.

I came in the Spinning room after her session to set up for mine. We were chatting about her ride, and a woman shouted out from across the room. "I LOVE YOU IONA - you are so inspirational to me! I just want you to know, I LOVE YOU!"

Iona said to me, "That woman is 71 years old and just took her first Spinning class this weekend. I just met her!"

What a fantastic compliment!

And of course, Josh Taylor. I've gotten to know him over the years, hanging out a bit after ECA NY 3 years ago and attending quite a few of his rides over the past 8 years. It's easy to see why everyone loves him - he really gives it to them straight and is a master at inspiration and putting together his music. And so creative with his rides. I love what he brings to the table from his road racing, and I'm so proud of him for developing and producing his new bike set-up kit (you'll be learning more about that later).

He was leading a session using high intensity accelerations, trying to get them to do it properly, but he noticed that many were pedaling like a roadrunner with no resistance, feet blurring around at well over 120 rpm. "STOP!" he said, jumped off his bike and proceeded to review how to do it right. This so needed to happen!

All of us Master Instructors have similar goals - to inspire and help instructors teach safe and effective Spinning classes using efficient proper movements, to pedal properly and to set themselves up the right way on the bike so they can turn around and do the same to their students. But on the same token, all three of us are so different. That's the beauty of a conference like this or like WSSC; you get all different personalities and styles to learn from.

9 months ago when I submitted my rides for this conference, I chose my favorite ones, along with one new one. Doing your favorite rides makes it even more fun, because there's a reason they're my favorites - they have a big impact on my riders, and I love the music and I can do the profile blindfolded (but I still practice practice practice)! But the new one can be stressful, and this time it was The Suitcase of Courage. It was only the past two weeks that I really put the profile together, and only a few days prior that I 'tested' it out on my own students. Even then, it changed several times in the 24 hours before I taught it. "What if I do this, or maybe I'll do that!" I even bought a "prop" for it while walking back to the hotel after dinner with Robert and some friends.

Tune in tomorrow to see what that was, and what the ride turned into...

Planetarium ride followup - Ride the Storm

I'm back from New York city! 

First let me tell you about my planetarium ride last Thursday; later today I'll post about my "culture day" following the conference, then tomorrow I'll tell you about the conference and start adding ride profiles and information about my sessions. The first one I'll post will be the Suitcase of Courage ride - the one I know many people are waiting for (since this was the first time I presented this new session).

Thursday night I was scheduled to co-teach with Maryjo Ruckel, a fellow Master Instructor and co-owner of Image Cycling, at the Vanderbilt Planetarium in Long Island. Teaching a class at this planetarium has long been a dream of mine, ever since she told me about it. 

Long story short, my plane was delayed and we arrived to the planetarium a half hour late. I fretted on the drive there because I hate to be late, I hate to inconvenience people and was restless and a bit anxious (as I stuffed my face with the sandwich she brought for me). MJ was calm and cool, knowing it was totally out of our control, and was in phone contact with the others, letting them know we were en route. "The package is being delivered!" she told them!

We arrived and everyone was soooooo understanding and kind; no one seemed to mind that we were late. By the time we dressed, the ride started 40 minutes behind schedule. One lady had to leave early because of her babysitter, but she was unbelievably sweet and sorry not to be able to stay.

We started the ride in almost total darkness in the planetarium (a fairly small and cozy planetarium - click here to see pictures). The ride is called Ride the Storm. The premise is that we are leaving very early in the morning to ride up a big mountain to watch the sunrise at the summit. I conjured up the image of Haleakala in Hawaii, except there they shuttle tourists to the top to watch the sunrise, then they ride down. Such folly! I believe you have to deserve the downhill! 

A storm is brewing; we hope we can make it up before the rain begins, because we've been planing this for so long and there's no rescheduling or turning back.

But the rain starts soon after we start (we used a great mix of Rider's on the Storm by the Doors as the first song on the hill). MJ coached the first half hour, and used the storm as a metaphor. We all have obstacles in our lives that we must overcome and move past if we want to reach our goals and dreams. We can't let them stop or slow us down, and there's no turning back. The same goes for this climb - ya gotta put your head down and dig in and continue the ride - rain or no rain, no turning back. As she led the class, I was craning my neck to watch the projections on the planetarium dome of photos of lightening, stars & clouds. Flashes of lightening surrounded us, and the sound system enveloped us. Sometimes you could barely see the participants on their Spin bikes when the photos were projected on the dome or during the flashes of lightening; other times it was pretty dark. It was very, very cool.

I led the second half of the ride, and continued on her theme as we made our way up this long climb. I spoke about a time where I rode up a huge mountain in the mist and rain, that turned into fog where you could barely see 20 feet ahead of you. That was in the Pyrénées on a bike tour 10 years ago.  I also talked about how we have a choice as to how we deal with these obstacles in our lives. We can let them ruin our day (our ride or event or whatever we are planning) or we can accept them, change our attitude to a positive one, and move on. 

I actually learned a lesson. I talked about how on the drive from the airport MJ was as calm as can be, and I was letting myself get anxious and upset over being late (most of this was worry going on in my head). But the fact was, as MJ said, we were going to get there when we got there. We couldn't drive any faster. It is what is it!

The end result was the same - getting there at 'x' o'clock. The difference lay only in how you perceive getting there. You can CHOOSE to allow anxiety to ruin your experience (and potentially ruin the rest of your day), or you can CHOOSE to just go with the flow. Either way you arrive at the same place and same time. 

I likened this to our ride through the storm. Sometimes bummer things happen and your day doesn't proceed exactly as planned (like rain). But, if you change your attitude, you might encounter life-altering experiences that you never thought you would even want to experience, but that turn out to be really amazing. It's like when I rode up the Pyrénées in the rain. Heck, we were in France, we weren't going to NOT ride, but in truth we were quite bummed that morning and there was no shortage of curse words among the group. However, it turned out to be a ride I will never, ever forget. I loved the experience and talk about it to this day!

They say there's no such thing as bad weather, only bad clothing. So I kept reminding my riders that they were perfectly prepared for the rain, and stayed warm, if not a little wet. The rain cleared to a light mist as we neared the top. We had to hurry to catch the sunrise, as the clouds were clearing and turning pink, so we pushed it a little, just in time to watch the sun burst through above the low lying clouds below us. You can imagine the pictures they projected on the dome, and the climactic music taking us to the top.

Triumphant.

It was really a great experience! 

Check out Image Cycling. If you are anywhere within a few hours drive of Long Island, make sure you experience a ride at this planetarium soon. Their schedule is on their website.

[Because I don't want to make my post too long, I'll write more later! Keep checking back...]