Archive for June, 2011

Spinning tunes for seniors

By Jennifer Sage On June 28, 2011 14 Comments
Everyone can enjoy a Spinning class!

I received the following request from an Indoor Cycling Association member and instead of putting it up on the “Ask the Experts” category, I thought I’d put it up here on the blog and open it to everyone.

Hi Jennifer!
I’m going to be teaching a new class at our club in the fall, geared towards Seniors. I’m just wondering if you or anyone on your team have any playlists that I can steal, er I mean, use! Or any advice to impart…
Thanks so much!

Anyone have any experience with and suggestions for Senior Satisfying Spinning Songs?

I taught a class this winter that was primarily in the 55-70 age range, and some of them seemed to like the

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Interesting Observation about Maximum Heart Rate

By Jennifer Sage On June 27, 2011 1 Comment

Whenever I find an article or blog post on another site that I think will help indoor cycling instructors, I will bring it to your attention on this blog. The more we can learn from a variety of sources, the better informed we will be.

Joe Friel is one of my favorite endurance coaches, and I’ve read many of his books and follow his blog religiously. In this post he talks about the interesting observation that as fitness improves, MHR goes down. Conversely, as fitness degrades, MHR rises. Read why that happens here.

The important thing to take away from reading this is the following paragraph from his article:

This is yet another good reason not to use MHR as the standard by which heart rate zones are established. Lactate (or anaerobic) threshold seems to be much more stable with changes in fitness.

This reinforces everything I preach at

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Fourth of July songs

By Jennifer Sage On June 24, 2011 3 Comments

Rockin Fourth Of July

Here is a long list of songs to use for your Independence Day profile. If you want a Fourth of July profile already assembled, ICA members can find it here.

If you have any additions to this list, please leave a comment with your suggestions!

Fourth of July songs

  • Frank Sinatra, America the Beautiful
  • Celine Dion, God Bless America
  • Ray Charles, America the Beautiful
  • Willie Nelson, America the Beautiful
  • Les Greenwood, Proud to be an American
  • Bruce Springsteen, Born in the USA (not a happy or patriotic song)
  • Bruce Springsteen, Independence Day (cool down)
  • Bruce Springsteen, American Land
  • Bruce Springsteen, Badlands
  • Neil Diamond, Coming to America
  • James Brown, Living in America
  • Chuck Berry, Back in the USA
  • Linda Rondstadt, Back in the USA
  • George Thorogood, American Made
  • George Thorogood, Anytown USA
  • George Michael, Freedom
  • BoDeans, Closer to Free
  • BoDeans, Freedom
  • Nicole Mullens, Freedom
  • The Guess Who, American Woman
  • Lenny Kravitz, American Woman
  • Grand Funk Railroad, We’re an American
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The Litmus Test for HIT Intervals

By Jennifer Sage On June 21, 2011 1 Comment

Here’s a good cue you can use to test your students to see if they are truly going as hard as you want them to in an HIIT class.

In my class this morning I used a lot of perceived exertion cues to give them an idea of what they should be feeling if they were doing the short, high intensity efforts as prescribed – above threshold, to the point of breathlessness. The profile consisted of progressively longer intervals from 1-3 minutes long. All told we spent 15-20 minutes at or above threshold, depending on the person (the early intervals are rarely that high).

After one of the 2-minute efforts, I looked out over my group of nine women as we eased up for the recovery. I watched them for a little over a minute, then took a drink of my water

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Come ride the Roller Coaster Ride with me in Buffalo!

By Jennifer Sage On June 18, 2011 3 Comments

Are you anywhere near Buffalo, New York? Come join me for the Roller Coaster Ride!

The Roller Coaster Ride
Thursday June 30th at 5:45pm.
Buffalo Athletic Club Suburban
Register for the ride on their Facebook page.

Here is what you can expect in the Roller Coaster Ride:

This profile is exactly what it sounds like – an energy packed, thrilling, up and down real-life simulation of a single track mountain bike ride. But rider beware; to arrive at the single track portion at the top of the plateau, we have a long 15-minute grind up the approach jeep road, much like a roller coaster that must slowly climb to the apex before screaming downhill! Riders will develop patience and the mental acuity to help them up this challenging section, and the

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Free download – Jamiroquai’s new song

By Jennifer Sage On June 17, 2011 No Comments

Jamiroquai is giving away their new song Smile as a free download. It’s a laid-back jazz sound with soft voices and saxophones. Nice as a cooldown or background music as you are setting up your class.

Click here to go to their page to download the song.

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FINALLY! A blog for the Indoor Cycling Association

By Jennifer Sage On June 5, 2011 2 Comments

I know that many of you were avid readers of my prior blog FunhogSpins, and/or followed me over here from my previous online indoor cycling venture that unfortunately I was not able to continue with. I am thrilled to announce that we have finally got my new blog Sage Advice set up at the Indoor Cycling Association. It is separate, but still attached.

The Sage Advice blog will always be free. But some have asked why it’s taken so long. It’s kind of complicated…

First of all, the ICA website has been a true labor of love. You know, the kind that take ten times the amount of time you expected! Things like sleep, my other work, family, friends, and my own workouts were set aside a bit too much the past two months.

When I created ICA I really wanted to continue blogging about indoor cycling,

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Social Media invitation: Will you please “Like” us on Facebook?!

By Jennifer Sage On June 5, 2011 No Comments

Social Media is here to stay, but the language that has grown out of Facebook, Twitter and others at times sounds superficial, even sophomoric. Will you be my Friend? Will you please Like me? Before the advent of Facebook that would have sounded pretty silly, but now it’s a normal plea from businesses and organizations! Having people click on that little “Like” button is pretty good validation that you are reaching the people you are trying to reach.

So, here goes (and it really is the truth, not just a marketing ploy)…

I would be ecstatic if you could “Like” the Indoor Cycling Page over on Facebook!

I also welcome you to “be my friend” on my personal Facebook page (but please, add a short message

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That’s MY bike!

By Jennifer Sage On June 2, 2011 1 Comment

A few weeks ago in an early morning class, I had a new student join an already existing periodized Cycling Clinic that was being extended after 12 weeks of riding together. The new session was going to be 5 weeks long, and I invited new students to join it. I had three new ones, and 9 of my previous 13 had decided to stay on the extra five weeks. (I should clarify that this was a fee-based program: the 12-weeks was $275 and the 5-weeks was $100 for current riders or $120 for new riders. The three newbies were new to my program, but not to cycling. They were not regular attendees of Spinning classes.)


Since it was a 12-week program, it was the same group that had all come to know each other well, and I knew them well.

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