| News | 
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| Hi Guys/Gals, I've been away in Melbourne this weekend doing a training course for a new offering called RIDE (see following). So why am I up at 4am writing the news letter. Well I have a cold and all I've got is cough cough cough. I'm a bit concerned about redoing the rib in with the coughing (it happens), it still has 2 weeks to go before its healed, so using cough suppressing medicine |
| RPM 52 Release |
| The new release will be rolled out at as many classes as possible. Unfortunately, some of the club managers haven't advised the release date, so I don't know at time of writing, who will get it. Apart from Riverwood, who get an official release tonight, with 2 instructors on stage, Alison and myself. If your doing tonights class at Riverwood, make sure you've booked a bike |
| RIDE |
| Fitness First is intending to have RIDE up on the timetables at all of its club. As of Yesterday, I'm the only instructor qualified in NSW, though that will change. The format is different to RPM and Cycle, rather than specifically based around an activity, for example RPM track 5 is Intervals, its based around a result, for example Power. This also means that there is a greater opportunity to use different chorography in the same track, as they aren't restricted to a theme, but are more so targeting an objective; - Endurance – The ability to resist fatigue
- Strength – The ability to overcome resistance
- Speed/Skill – The ability to perform quickly
- Muscular Endurance – The ability for muscles to sustain a high force load for an extended period of time
- Anaerobic Endurance – The ability to resist fatigue at very high effort
- Power – The ability to produce forceful movements quickly
And the music is excellent While on the topic of the music, previously the music was available for purchase to Cycle instructors, who could use the music however they wanted. From now on only RIDE certified instructors can purchase the music. Which for the moment means that I am the only person in NSW (apart from the program directors) who can play the new music. |
| Outdoor Cycling |
| 2 more weeks to go before I race. For my return, I've entered the Southern Hemisphere Cup, a road race that is held on Eastern Creek Raceway. Kinda cool racing on a motorcar/motorbike race track. |
| Classes |
| Fitness First Mon 5/09/11 5:45 PM 5Dock Mon 5.45pm – don't know if 52 Wed 7/09/11 5:45 PM N Strath Wed 5.45pm – RPM52 Thu 8/09/11 6:00 AM Walker Thu 6.00am – RPM52 (not confirmed) Fri 9/09/11 6:15 AM Rock Fri 6.15am – don't know if 52 Sat 10/09/11 8:15 AM Rock HiPf Sat 8.15am – don't know if 52 I'm not doing this class this week, as I've got a function to go to; Tue 6/09/11 6:45 PM Rock Tue 6.45pm - Jane covering YMCA Mon 5/09/11 7:30 PM River Mon 7.30pm – RPM52 with Alison Tue 6/09/11 6:15 AM River Tue 6.15am – RPM52 |
| Music Request List |
| This list covers all gyms, all classes; Track Key; 1 – Warmup 2 – Pace 3 – Hills 4 – Mixed Terrain 5 – Intervals 6 – Speed Work 7 – Mountain Climb 8 – Ride Home (Warm down) 9 – Stretch | Tracks Available at All Gyms, All Classes, ie both Fitness First and YMCA | | Track | Release | Duration | Song | Artist | | 1 | 49-1 | 03:55 | California Girls | Creature Scene | | 1 | 50-1 | 04:57 | Club Can't Handle Me | Flo Rida feat. David Guetta | | 1 | 45-1, BO-1 | 04:49 | Life Is A Highway | Milan Roscoe | | 1 | 47-1 | 04:23 | Tick Tok | Jomanda Brown | | 1 | 51-1 | 04:42 | We R Who We R | Ke$ha | | 1 | 48-1 | 04:12 | Your Love is My Drug | Beat Bandits feat Lorraine G | | 2 | 51-2 | 05:14 | Halfway Gone | Poptent | | 2 | 46-2 | 05:26 | I Gotta Feeling | TransNoise | | 2 | 49-2 | 05:17 | If I Had You | Laila Stone | | 2 | 48-2 | 05:13 | Lost Highway | Southern Light | | 2 | 45-2 | 05:39 | Miles Away | CJ Murray | | 2 | 50-2 | 06:11 | Teenage Dreams | Stardancer II | | 2 | 47-2 | 05:24 | Waking Up In Vegas | Martina Lorene | | 2 | BO-2 | 06:06 | Who Knew | Masia | | 3 | 48-3 | 06:23 | Celebration | Steady Rush | | 3 | 47-3 | 06:42 | Ecuador (Bad Behaviour Remix) | Latin Freestyle | | 3 | 50-3 | 06:52 | Raindrops | Hypasonic Remix – Sash! feat. Stunt | | 3 | 51-3 | 06:28 | Raise YOur Glass (Klub Smasherz Remix) | Venus Jones | | 3 | 50-B3 | 06:00 | Ravers In the UK | Jorg Schmidt Remix – Manian | | 3 | 49-3 | 06:02 | Russian Roulette (75RPM) | Dancefloor Generals | | 3 | 44-3, BO-3 | 06:11 | Show Me Heaven | Arms of Dub | | 4 | 50-4 | 04:55 | Beautiful Day | Global Nation | | 4 | 47-4 | 05:38 | Meet Me Halfway | TransNoise | | 4 | 48-4 | 05:14 | One Love | Pure Essence | | 4 | 44-4, BO-4 | 04:21 | Real | The Cranials | | 4 | 49-4 | 05:01 | Spin | Azuri Blue | | 4 | 51-4 | 05:06 | Turn Around (5,4,3,2,1) | Flo Rida | | 5 | 51-5 | 05:40 | Are You Gonna Be My Girl | Airplay | | 5 | 48-5 | 05:45 | Brick By Boring Brick | Spacegliderz | | 5 | 47-5 | 05:44 | Ignorance | ToneTonic | | 5 | 34-5 | 05:26 | Pretty Vegas | OneZeroOne | | 5 | 49-5 | 06:13 | Propane Nightmares | Southern Light | | 5 | 50-B5 | 05:32 | Rebel Yell | Scooter | | 5 | 31-5 | 06:00 | Round And Round | Rhythm Twins | | 5 | 46-5 | 05:57 | The Pretender | InTheWind | | 5 | BO-5 | 06:06 | Voodoo People | Young Drake | | 5 | 50-5 | 06:25 | Watercolour | Blau | | 6 | 51-6 | 06:41 | Break My Fall (Original Mix) | Tiesto feat BT | | 6 | 47-6 | 06:07 | Long Way To Go | Tyree Grey | | 6 | BO-6 | 06:33 | MorningStar | Adelante | | 6 | 49-6 | 06:43 | Never Cry Again | Studio88 | | 6 | 50-6 | 07:11 | Poppiholla | Chicane | | 6 | 50-6B | 06:53 | Secret Love | Jordan & Baker Remix – Ian Van Dahl | | 6 | 48-6 | 06:48 | Waiting | Swade | | 7 | BO-7 | 07:09 | Because The Night | Voodo Beats | | 7 | 49-7 | 06:53 | Blade | DJ Paradise | | 7 | 45-7 | 06:18 | Burn It To The Ground | Swade | | 7 | 46-7 | 06:18 | Evacuate The Dancefloor | Studio88 (DJ KTW Remix) | | 7 | 48-7 | 07:02 | It's Not Over | OneZeroOne | | 7 | 51-7 | 07:01 | Numb (Hands Up Club Mix) | Jan Wayne Vs. Raindropz! | | 7 | 50-7 | 07:05 | Sweet Dreams | Cansis Remix – Rec. Pro | | 7 | 47-7 | 06:36 | What Is Love 2H9 (Cansis Remix) | Cutting | | 8 | 47-8 | 03:24 | Before The Worst | Nitro500 | | 8 | BO-8 | 04:15 | Broken Strings | Cherry Stone | | 8 | 48-8 | 03:35 | Hey, Soul Sister | Global Nation | | 8 | 49-8 | 03:24 | Never Hold You Down | Scarlett Jones | | 8 | 51-8 | 03:17 | Please Don't Let Me Go | Olly Murs | | 8 | 50-8 | 04:16 | Shattered | Turn The Car Around – O.A.R | | 9 | BO-9 | 03:46 | I'll Stand By You | Royal Trail | | 9 | 50-9 | 04:10 | Letting Go | Dutty Love – Sean Kingston feat. Nicki Minaj | | 9 | 48-9 | 03:01 | Replay | Silence | | 9 | 49-9 | 03:14 | Solo | Swade | | 9 | 51-9 | 03:22 | What If | Jason Derulo | | 9 | 47-9 | 03:42 | Whatcha Say | Big Shot | | Tracks Available Only at Riverwood | | Track | Release | Duration | Song | Artist | | 1 | 25-1 | 05:22 | Let's Get It Started | Black Eyed Peas | | 1 | 31-1 | 05:37 | I've Been Thinking About You | Londonbeat | | 1 | 36-1 | 03:59 | Little L | Jamiroquai | | 1 | 39-1 | 04:04 | September | Kirk Franklin | | 1 | 41-1 | 04:41 | Americian Boy | Estelle | | 1 | 42-1 | 03:58 | I Could Have Loved You | Lighthouse Family | | 1 | 43-1 | 03:59 | Closer | Ne-Yo | | 1 | 44-1 | 05:10 | The Right Life | Seal | | 1 | 46-1 | 04:07 | Cosmic Girl | Jamiroquai | | 2 | 26-2 | 04:44 | Hole In The Head | | 2 | 39-2 | 06:14 | Who Knew | Pink | | 2 | 42-2 | 05:03 | Dance Floor Anthem (I Don't Want To Be In Love) | Good Charlotte | | 2 | 43-2 | 05:17 | Hot n Cold | Katy Perry | | 2 | 44-2 | 04:56 | Sober (Bimbo Jones Radio Edit) | Pink | | 3 | 30-3 | 06:51 | Voodoo Child (12" Mix) | Rogue Traders | | 3 | 39-10 | 06:23 | Hello (Good to Be Back) - Track 3 | Scooter | | 3 | 39-3 | 05:48 | Tribal Dance | 2 Unlimited | | 3 | 42-3 | 06:13 | Right By Your Side | N-Force vs. Darren Styles | | 3 | 43-3 | 06:07 | Spaceman | The Killers | | 3 | 45-3 | 06:03 | True Faith (CK Kaine Remix) | Liz Kay | | 3 | 46-3 | 06:44 | My Life Would Suck Without You (Bass Force Remix) | Kelly Clarkson | | 4 | 39-4 | 05:45 | Amazing (Thin White Duke Edit | Seal | | 4 | 42-4 | 04:05 | Human | The Killers | | 4 | 43-4 | 04:36 | Take Back The City | Snow Patrol | | 4 | 45-4 | 04:51 | All On Our Own | Midnight Youth | | 4 | 46-4 | 05:19 | Home | Paul van Dyk feat. Johnny McDaid | | 5 | 36-5 | 06:53 | Painkiller | | | 5 | 39-5 | 05:54 | Kickstart My Heart | Motley Crue | | 5 | 42-5 | 06:30 | New Future Weapon | Billy Idol | | 5 | 43-5 | 06:06 | Voodoo People (Pendulum Remix) | The Prodigy | | 5 | 44-5 | 05:03 | How Far We've Come | Matchbox Twenty | | 5 | 45-5 | 06:32 | Piranha | The Prodigy | | 6 | 31-6 | 06:49 | Underwater (Above & Beyond's 21st Century Mix) | Delerium | | 6 | 39-11 | 06:30 | Silence | Delerium | | 6 | 39-6 | 06:57 | Where Are you Now? | Ian Van Dahl | | 6 | 40-6 | 06:39 | Adelante | Sashi ! | | 6 | 42-6 | 05:25 | Going Wrong | Armin Van Buuren & DJ Shah feat. Chris Jones | | 6 | 43-6 | 06:29 | In The Darkness (Trance Mix) | Darude | | 6 | 44-6 | 06:12 | Alone in The Dark (Tiesto Radio Edit) | Tiesto Presents Edward Camby | | 6 | 45-6 | 06:21 | Bruised Water | Chicane feat. Natasha Bedingfield | | 6 | 46-6 | 05:53 | Sincere For You feat.Kirsty Hawkshaw (Radio Mix) | Lange | | 7 | 26-7 | 06:09 | The Nighttrain | Kadoc | | 7 | 30-7 | 07:26 | Going Insane (Maxi Mix) | | 7 | 33-7 | 07:05 | Love Comes Again | Tiësto Feat. BT | | 7 | 39-7 | 07:19 | Blast The Speakers | Warp Brothers | | 7 | 42-7 | 07:09 | Because The Night (Manox Remix) | Cascada | | 7 | 43-7 | 06:53 | Cry For You (Darren Styles Remix) | September | | 7 | 44-7 | 06:39 | Jump That Rock (Whatever You Want) (Jorg Schmid Mix) | Scooter vs Status Quo | | 8 | 33-8 | 04:14 | Afterglow | Inxs | | 8 | 36-8 | 04:00 | Every Little Step I take | Bobby Brown | | 8 | 38-8 | 03:50 | Won't Go Home Without You | Maroon 5 | | 8 | 39-8 | 04:00 | Flashing Lights Featuring Dwele | Kanye West | | 8 | 42-8 | 04:00 | With You | Chris Brown | | 8 | 43-8 | 04:15 | Broken Strings feat. Nelly Furtado | James Morrison | | 8 | 44-8 | 04:10 | Spotlight | Jennifer Hudson | | 8 | 45-8 | 04:01 | The Man Who Can't Be Moved | The Script | | 8 | 46-8 | 03:53 | Don't Know What To Do | Dane Rumble | | 9 | 31-9 | 03:57 | Heart Like A Wheel | The Corrs | | 9 | 34-9 | 03:34 | You Give Me Something | | 9 | 34-9 | 03:34 | You Give Me Something | | 9 | 38-9 | 02:55 | Glad You're Here | Macy Gray Feat. Fergie | | 9 | 39-9 | 03:45 | Change | Sugababes | | 9 | 42-9 | 03:30 | You Make it Real | James Morrison | | 9 | 43-9 | 04:15 | Love Is A Losing Game | Amy Winehouse | | 9 | 44-9 | 04:03 | You Found Me | The Fray | | 9 | 45-9 | 03:30 | Chasing Pavements | Adele | | 9 | 46-9 | 04:24 | No Air duel with Chris Brown | Jordin Sparkes featuring Chris Brown | | |
| Sleep Ride Eat Repeat – see ya Mike |
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