Hi Guys/Gals, sorry I didn't get a news letter out last week, the truth was that I was pretty dam tired on Sunday night and a few things slipped.
Calories burnt when not exercising
You've heard me use the phrase in the morning classes "how many calories do you burn when your sleeping?" followed by "Well that's how many calories your workmates are burning at the moment" But it begs the question, how many calories do we burn when we aren't being active. Well this is what I found on the internet;
Sleeping – 90 calories per hour
Watching TV – 100 calories per hour
Talking – 120 calories per hour
So there you go, if you spend an hour on the phone to mum, you burn 30 more calories than if you were sleeping.
RPM 52 Instructor Training
Today the instructors had instructor training. How it works is that we attend a session as participants while the master instructors, this time 2 from Canberra, instruct the class. This is followed by an education session.
I had to laugh that some of the instructors came in a little late, as the warmup track was on, just like any class where participants wander in late.
The format of the class is exactly as they want to present to you, we get to feel exactly what you will feel.
So what were my initial impressions?
1 Pack Ride (warmup) – Beautiful People bopped along and got you into the feel of the class, the track hits the spot
2 Pace – Take Over Control. while having only 3 working sections, 2 of them utilise a climb to get you into racing. The music has a bit of a black eyed peas feel to it, but a bit more pop
3 Hills – Born This Way. The beat signals the start of the work, there are 4 hills in total and the music works well with the workout. The format is "standard" for want of better words, with a conventional stand, followed by 3 hills with a power climb in the middle, but at the same time they encourage you to build the load as it goes
4 Mixed Terrain – All in. A fairly conventual pop song gives you 3 similar efforts to track 2, with a 4th effort on the end, being a flat road section
5 Intervals – Witchcraft. While being the same song as released in Ride 4, which is used by some spin instructors, this is a different cut of that song and has a different sound to it. The 5 intervals are sets of 2 jumps and there are no sneaky bits on the end. The latter intervals are longer than the earlier ones.
6 Speed Work – Disarm Yourself. The smooth feel of the music continues, while the track starts with some light speed work, followed by a lengthy rest with some stretches. 3 minutes in the first of the hard race sections goes thru the works then there's some more stretching followed by the final hard section.
7 Mountain Climb – Discover. For the last 3 releases of RPM, we have been given some fantastic mountain climbs. This one takes a smoother approach, perhaps not with as much urgency of the previous releases, however the smooth sound builds altitude and the work efforts fit in well
8 Ride Home – Science & Faith. The tempo comes down and the song focus's us on warm down and initial stretches. Once again they have hit the spot with tempo and [warm down] energy
9 Stretch – The Lazy Song. A bit of fun while we finish the stretching. Great idea
Bonus tracks – yeh! 2 more tracks for us;
3 Hills – The rhythm of the night. Some of you know this song from spin instructors who play ride music. However this version is completely different to the ride version.
9 Stretch – Choose You. Moves a little faster than many of the track 9's. You will be hearing it.
RPM 52 – 13 sleeps to go (or 8 if your at YMCA)
Fitness First Haven't notified yet as to when it will be released at the clubs, but I expect it to be about 2 weeks away.
At YMCA you have Alison and I releasing RPM52 on Monday week 5th September, so you get double trouble !!!!!
RPM52 track list;
1 Beautiful People (Club Version) - Chris Brown feat. Benny Bennassi
2 Take Over Control - Martina Lorene
3 Born This Way (Kris McTwain Remix) - Other Ego
4 All In - Badlands Inc
5 Witchcraft - Blau
6 Disarm Yourself (Club Mix) - DashBerlin feat. Emma Hewitt
7 Discover (Club Mix) - Paffendorf
8 Science & Faith - The Script
9 The Lazy Song - Bruno Mars
3 Rhythm Of The Night (Alex K Remix) - Frisco vs Corona
9 Choose You -Stan Walker
I'm not racing for a number or weeks, but I did go for a 162k social ride, we rode Marrickville to Jambaroo and then back to Wollongong where we caught a train back Wolli Creek. 162k is an Imperial century (100 miles) and for 2 of the riders, it was the first time they had ridden that far.
Photos Here => Dulwich Hill 2011 Non Fixie Century
Mon 29/08/11 6:00 AM Walker Mon 6.00am – last time I'm doing it
Mon 29/08/11 5:45 PM 5Dock Mon 5.45pm
Tue 30/08/11 6:45 PM Rock Tue 6.45pm
Wed 31/08/11 5:45 PM N Strath Wed 5.45pm
Thu 1/09/11 6:00 AM Walker Thu 6.00am
Thu 1/09/11 6:45 PM 5Dock Thu 6.45pm – last cover for Deb
Fri 2/09/11 6:15 AM Rock Fri 6.15am
I'm not doing this class this week, as I'll be in Melbourne for a training course;
Sat 3/09/11 8:15 AM Rock HiPf Sat 8.15am
Mon 29/08/11 7:30 PM River Mon 7.30pm
Tue 30/08/11 6:15 AM River Tue 6.15am
Music Request List
This list covers all gyms, all classes;
1 – Warmup
2 – Pace
3 – Hills
4 – Mixed Terrain
5 – Intervals
6 – Speed Work
7 – Mountain Climb
8 – Ride Home (Warm down)
9 – Stretch
Sleep Ride Eat Repeat – see ya Mike