A Change Would Do You Good Spin Mix (35.5 minutes),I`m Alive

A Change Would Do You Good
Spin Mix (35.5 minutes)
Spent a few hours cleaning out my closet this weekend, putting
clothes in piles for the consignment shop, Dress for Success,
Goodwill, and a ruthlessly pared pile to go back in the
closet. It took a long time, but when I finished, everything
was organized: dresses, suits, trousers, casual tops, work
tops, sweaters, with workout gear folded below. Every article
of clothing had to pass three tests to go back into the
closet: (1) do I love it? (2) does it fit me? and (3) is it
still in good shape?
I’ve noticed over the years that
cleaning out my closet is often a
harbinger for cleaning up an area of
my life that’s gotten messy and
disorganized.
It’s almost like
tackling the closet is a trial run for
the real thing. I’m not sure what’s
going to get cleaned up this time.
I’ll just have to be patient and see where the urge takes me.
Rooting around my closet produced a few oh-my-god-what-was-Ithinking-when-I-bought-this? moments, but also a few gems I’d
almost forgotten about. It prompted me to root around in my
music for songs I don’t play often enough.
This playlist is designed for a 30 minute lunch time class.
I’ve been heavy on climbing lately in my classes, so this
workout features lots of sprints – 9 in a row.
They had
today’s class sucking wind in a very satisfying way.
The
first three come during a climb, the rest are on flats and
range from 20 – 60 seconds. There’s some bumpy terrain in the
middle, and a 7.5 minute high energy, out-of-the-saddle climb
to round out the ride.
She Sells Sanctuary – The Cult (4:23): Now, here’s a song that
stands the test of time. It will be 24 years old this year,
and the driving beat is as invigorating now as it was when I
was trying to get my underage self into nightclubs to hear
it. Warm up with an easy spin at 2/10. Increase the tension
to 3/10 at 2:00 and pick up the pace – we’re going to work
hard today!
The Boys of Summer – The Ataris (4:18): Another venture into
my musical closet produced this song, first recorded by Don
Henley in 1984 and re-recorded by alt-rockers, The Ataris in
2003.
Take the tension up to 4/10 for these first three
sprints: 20/20/20 seconds, one at each chorus.
Do ’em
standing, and keep your legs fast and the tension light during
the recovery periods.
Pretty Vegas – INXS (3:27): Three more sprints, one at each
chorus: 20/20/25 at 0:30 – 0:50, 1:25 – 1:45, and 2:49 –
3:15. This hit reinvigorated INXS in 2005 and sealed the deal
with their new lead singer, J.D. Fortune (who grew up in my
home province of Nova Scotia, Canada).
It’s My Life – Bon Jovi (3:45): Last three sprints of the day,
once again, at the choruses: 30/40/60 at 0:34 – 1:04, 1:40 –
2:28, and 2:38 – 3:38. Come on, it’s now or never, we ain’t
gonna live forever!
Bon Jovi released this anthem in 2000.
A Change Would Do You Good – Sheryl Crow (3:51): What we WANT
is recovery (okay, so take 45 seconds), then take the tension
to 5/10 and start in with some lifts at the first chorus.
This hit came from Crow’s second CD, released in 1996.
Lit Up – Buckcherry (3:37): This song ranked #98 on VH1’s list
of the 100 greatest hard rock songs in December, 2008/January,
2009.
(Hmm, I think there’s another playlist in there
somewhere.) We’re starting a 7.5 minute climb, so we need
high energy music to carry us through. Download the clean
version.
I’m just sayin’.
You Shook Me – AC/DC (3:55): Got to keep that energy strong
to finish this climb. Jack up the tension a notch and find
the beat again – it’s faster, harder. This is the oldest song
in the playlist, released in 1980, and has been covered by
everyone from Kid Rock to Celine Dion, Kelly Clarkson, Tori
Amos, and Kenny Chesney. (Celine Dion?!)
Drops of Jupiter – Train (4:19): This double Grammy winner
hit #5 on the Billboard Charts in 2001. Cool down with easy
spinning at low tension and some stretching.
Afterglow – INXS (4:08): This second single from 2005’s Switch
is a tribute to deceased INXS frontman, Michael Hutchence. An
extra cool down song.
I was delighted to find that I had three new riders in my
class today. We took it slowly – I suggested they sit out
every other sprint or only do 2/3 per song, and recover when
they needed to. I kept an eye on them and they did just great
– each of them worked to their own ability. I told them I’ve
found it takes 2-3 months of regular spinning before new
riders can do everything the class does without extra breaks.
Their biggest question? “When will my butt stop hurting?”
That one’s easier – it only takes 5-6 classes, and they won’t
feel sore anymore.
I'm
Alive
Spin
Mix
(37
minutes)
Sorry readers, I know it’s been a while since I posted a new
playlist. Work has been all-consuming lately, so I’ve been
recycling older playlists in my classes for the last month. I
always keep an eye on iTunes for new music though, and I’ve
got some stuff I think you’ll like.
This ride veers from
dance to alternative to pop and even folk music.
After I put the playlist together and tested it, it occurred
to me that many of the songs relate to stages of life: Alive
makes the point that you’re never too old to party; Bohemian
Like You is about the pre-career days of one’s early 20s;
Closer to Fine deals with university angst, while Old School
reflects back on the journey to adulthood with more than a
little amazement.
Sing for You is also contemplative – I
don’t know if Tracy Chapman has children, but I imagine the
song as a mother’s wistful look back to when her children were
small.
Speaking of small children, I couldn’t resist adding a pic of
my niece, Macy as the bicycle photo for this post.
Her
parents are both avid cyclists, and judging from her interest
in the magazine, it looks like Macy might be, too.
Unforgivable (First State Remix) [feat. Jaren] – Armin van
Buuren (6:22): Warm up with the latest from lawyer-turned-DJ
van Buuren. After 1:00 of easy spinning, find enough tension
to match your cadence to the music – 4/10 or 5/10. This is a
lengthy song, so for a 30 minute class, I start the music
around 2:28, which is where the singing starts.
Alive – Creature (4:02): What a fun song from this Montreal
band! Just because you’re 65 doesn’t mean you don’t know how
to party. This is a fast climb. Find the beat. Start with
your tension at a challenging 6/10 and take it up a notch
to 7/10 later.
I Don’t Care – Fall Out Boy (3:39):
the latest song from FOB. There are
seconds in duration, at 0:45 – 1:15,
3:35. I want your tension at 5/10.
or more as standing sprints.
Why?
High tension sprints to
three of them 30/30/35
1:45 – 2:15, and 3:00 –
Advanced riders, do one
Because we can.
Poker Face – Lady GaGa (3:57): This song and the next one work
equally well as climbs or lifts.
We’re climbing for this
one. Leave the tension where it is at 5/10. Turn up the
tension right before each chorus.
Beautiful U R – Deborah Cox (3:52): Time for some high tension
lifts. The beat of this song is slower so I want that tension
cranked – 7/10 or higher, or you’ll just cruise through this
drill. Nice controlled movements up and down, palms on the
handlebars for balance, but being sure not to use your arms to
pull yourself up. This drill is all about legs. We’re going
to start with 8 counts for the verse, and 4 counts for the
first two choruses. For the last chorus, take it to 2 counts
and finish out the song on 2 counts.
Bohemian Like You – The Dandy Warhols (3:34): We’re going to
speed things up with this 90s West Coast alternative band.
There’s a definite Rolling Stones influence to this tune,
which is on the soundtracks for TV”s Buffy the Vampire Slayer
and Six Feet Under. Take the tension down to 5/10. We’re
going to work on endurance with two push periods of 1:12 and
1:23 with a 15 second rest in between.
up your cadence by about 20% – not an
pace you can sustain for 60-90 seconds,
The pushes are at 0:36 – 1:48 and 2:04 –
What’s a push? Speed
all out sprint, but a
with some difficulty.
3:27.
Old School – Hedley (3:41): This Canadian band is fronted by
Jacob Hoggard, who was 3rd runner up in Canadian Idol in
2004.
Hoggard muses about growing up on this gorgeous
anthemic track that could surely be the soundtrack for
anyone’s 20-something years. It’s been on heavy rotation on
my iPod since I discovered it in September. The drill is a
grind of a seated climb. Start easy, with the tension around
5/10, but increase the tension every 30 seconds: 6/10, 7/10,
8/10, 9/10. Wherever you’re at, when you get to the crescendo
at 2:40, take it all the way to 10/10 and push through to the
top. The music will take you there. Remember not to let your
cadence fall below 60 rpm – your max is the highest tension
you can manage at that cadence.
Closer to Fine – Indigo Girls (4:02): This 1989 folk-rock hit
was the soundtrack to my law school years.
A student two
years ahead of me scrawled the stanza about going to see a
doctor of philosophy on the bathroom wall at Domus Legis, the
law students’ ramshackle, wildly illegal, 24-hour pub. Fast
forward 17 years: Domus is gone, victim of the wreckers’ ball,
and the student who wrote the lyrics on the wall is gone, too,
to cancer far too young. This song always reminds me of her,
and of the need to make every day count.
Sing for You – Tracy Chapman (4:25): Her latest track. If
you’re unfamiliar with this talented folk singer’s work, check
out her self-titled debut CD, full of haunting songs like Fast
Car and Talkin’ Bout a Revolution. Cool down and stretch.
Pop Culture
minutes)
Spin
Mix
(34
I pulled almost every song in this mix from the iTunes charts
in the last couple of weeks – now that’s fresh. It’s also a
workout with a number of challenging elements. It starts with
a 7.5 minute out of the saddle climb. The rest of the workout
is at a higher tension than many riders may be used to. It’s
important to get them working at higher tensions rather than
bouncing around. Remind participants that it’s their ride –
you’re there to offer the challenge; it’s up to them to decide
how hard they want to go today.
All Summer Long – The Rock Heroes (4:56): Okay, really it’s
Kid Rock’s tune, but where is his version on iTunes, I ask?
It’s a little bit Werewolves of London, a little bit Sweet
Home Alabama, and makes you forget how crisp the air is these
days. Warm up your legs and do some dynamic stretches.
Pop Culture (GYR8 Remix) – Creature (3:38): This is a fast
standing climb. Start with your tension at 5/10, then move it
to 6/10 and finish the last minute at 7/10, keeping the beat
the whole time. I first heard this song on 101.3 the Bounce
last week and thought, now THAT’S a climbing song. It’s pure
dance floor fun with a definite disco feel. Creature is a
brand new Canadian band out of Montreal and this is their
first single. Dance with me, sister! Kid Rock would hate,
hate, hate it.
I’m Ready – Wyclef Jean (3:55): This new song from Wyclef is
an utterly charming fan-letter to tennis star Venus Williams
(“her serve is like lightning…”) Best part: where the backup
singers croon “don’t stop!” at the bridge. Don’t sit, just
dial back the tension to 5 or 6 if you need to.
Hot ‘n Cold – Katy Perry (3:40): Word has it, Perry’s Mom (an
evangelical Christian preacher) is very, very, very unhappy
with the fact that her daughter kissed a girl and liked it.
But in a totally supportive way. Three sprints here: 30/30/45
at 0:32 – 1:02, 1:38 – 2:08, and 2:46 – 3:31. Usually, we
sprint with the tension around 4/10, but today we’re
experimenting with more tension – so try 5/10 or even 6/10 –
at least one level higher than usual.
Let It Rock (Radio Edit) – Kevin Rudolf and L’il Wayne (3:56):
High. Tension. Lifts. Crank it to 7/10 and give me 8/4/2
beats. Download the clean version.
Bad Girlfriend – Theory of a Deadman (3:26): Those who know me
know that I’ve yet to meet a guitar riff I didn’t like. This
catchy tune is full of them – it’s pure rock ‘n roll.
Download the clean version to avoid f-bombs. Even the clean
version isn’t really PG rated. This Canadian band signed to
Nickelback singer Chad Kroeger’s label and you can definitely
hear Nickelback’s influence on this track. We’re going to do
a second set of sprints: 20/15/60 seconds at 0:57 – 1:17, 1:39
– 1:54, and 2:18 – 3:18. Do the first two at higher tension:
6/10 (standing sprints optional). The last sprint is a full
60 seconds at a sustained race day pace.
Girl With the Pretty Name – Sketch Williams (3:17): Single-leg
training, two sets of 45 seconds each. Keep the tension high
enough to count – 7/10 or more. As always, you should be very
happy when the time comes to switch legs. Remind riders not
to take the resting foot off the pedals for safety reasons.
Angel – Flipsyde (4:27): My favourite cool down song right now
for its laid-back reggae beat. Two other cool down songs that
would go with this mix are Theory of a Deadman’s Santa Monica
(4:09) or Shaggy’s It Wasn’t Me (3:48).
Thanks to everyone who’s visited the blog – in 4 months, it’s
had almost 12,000 page views.