Ease on Down the Road Spin Mix (45 minutes),Ride Like the Wind

Ease on Down the Road Spin
Mix (45 minutes)
Hi, my name is April and I have been
teaching indoor cycling for about a
year. I started teaching a few months
after having my second daughter. It
has definitely helped me get back into
shape. Right now I teach two classes
a week and I love it. I have so much
fun coming up with playlists and I get
so
many
great
ideas
from
this
website!
Every so often I like to
have a theme of the day.
This ride uses all songs from
Braodway musicals. The people in my class really enjoyed it.
My classes are 45 minutes, so this is a 45 minute ride.
Lay All Your Love on Me – Dominic Cooper and Amanda Seyfried
(Mamma Mia) (4:29): Warm-up.
Mamma Mia – Meryl Streep (Mamma Mia) ( 3:35):
the chorus of the song.
Sprints during
Ease on Down the Road – Diana Ross, Michael Jackson, and
Quincy Jones (The Wiz) (3:56): Jumps up a hill. Increase the
resistance and go from a seated climb to position 3 and back
down again. I usually tell my class to go at their own pace
and to make sure they stay in control, use their legs (not
arms) to get out of that seat, and don’t plop back down in the
saddle…slow and controlled.
We Didn’t Start the Fire – Billy Joel (Movin’ Out) (4:50):
I
use the song by Billy Joel, not the one from the musical.
This song is one big hill. We start seated on a small hill.
About every 45 seconds the hill gets harder. I usually have
them add on resistance three times in the saddle and then come
to a standing climb to finish the last three increases.
Born to Hand-Jive – New Broadway Cast (Grease) (3:19): Take a
little break here. Decrease the resistance, but increase that
speed.
You Can’t Stop the Beat – Amanda Bynes, Elijah Kelley, John
Travolta, Nikki Blonsky, Queen Latifah, and Zac Efron
(Hairspray) (5:03): Jumps. This time we are coming up to
position 2 and our speed is faster than the jumps earlier. I
usually do 30-45 seconds of jumps and them give them a 30
second break.
It’s Your Wedding Day – Stephen Lynch (The Wedding Singer)
(3:57): I have them work on one leg at a time during this
song, switching from left to right.
My Strongest Suit – West End Orchestra and Singers (Aida)
(5:18): This song starts out slow. We start in the seat and
increase that tension and slow down. 1:40 – the song start to
pick up. Come out of that saddle to a standing climb and
increase your speed. 3:42 – the song changes again. Come up
to position 2 and run it out until the end of the song.
Defying Gravity Remix – Idina Menzel and Kristen Chenowith
(Wicked)- 3:45 This is the last song before the cool down. I
let my class know we are at the end and we are going to sprint
to the finish line. I break my class up into three sections
(we have three rows of bikes, so it works perfectly). When I
call their row, they sprint until I call the next row. I
usually do 2 or 3 rounds of 15 second sprints. I then have
everyone slow down and the entire class with sprint the last
30 seconds of the song.
Seasons of Love – Original Motion Picture Soundtrack (Rent)
(2:54): Cooldown.
Music of the Night – Original London Cast (Phantom of the
Opera) (5:13): Stretch.
Thanks April, for the first Broadway show tunes mix at
Spinning Music! (My trainer would love this one.) I have a
huge soft spot for The Wedding Singer. If you came of age
during the 80s and haven’t seen this movie, it’s a must-rent,
even if you aren’t a fan of Adam Sandler flicks. This one is
different – trust me.
Sleep deprivation. It’s been linked to diabetes,
obesity, depression, high blood pressure, and a
weakened immune system.
Sleep deprivation has
been on my mind a lot lately, since I’m up during
the night with Kate, who nurses every two to four
hours.
To maximize our restorative sleep, my
husband and I purchased a low-wattage red light bulb to use at
night. We can see while we are up with the baby, changing
diapers, feeding and soothing, but red light doesn’t interrupt
crucial melatonin production. Even brief exposure to white
light is enough to shut down melatonin production – and
restorative sleep – for the rest of the night.
been working really well.
So far it’s
Bottom line? To maximize your restorative sleep, never turn
on a light after you go to bed for the night. If you will
need light, use a red night light.
Next up is Tim on May 1. Can’t wait to see what he’s got for
us.
Ride Like the Wind Spin Mix
(60 minutes)
Hi Spinners!
My name is Judy. I have been a
certified spin instructor since
December of 2008. As most instructors
I started out as a sub but now have my
own class- woohoo! I love it! I have
been a fitness fanatic for many years.
I became a certified personal trainer
12 years ago and have amassed several certifications since
(senior fitness, weight training specialist to name a few). I
have a master’s degree in public health. As one of our regular
bloggers mentioned having your own class can be both a
blessing and a curse if you are, as I am, compulsive about
presenting a different playlist for each class. I often find
myself creating new playlists well into the wee hours of the
morning only having to get up early the next morning to greet
my students and motivate them to complete one of my
notoriously challenging classes. Thank goodness for
espresso!!!
Here’s a new playlist that I used just this morning. My
classes are just about one full hour. This was a BLAST!
Ride Like the Wind (Club Remix) – Michael Mind (5:43):
Warm-
up.
How Much is the Fish – Scooter (3:09):
Low – Flo Rida (3:53):
climb.
Sprints.
Slow, heavy tension, out of the saddle
Find Yourself (Original Mix) feat. Sara Howells – John
O’Callaghan (4:39):
Fastpaced climb, in and out of the saddle.
Me Against the Music (Rishi Rich’s Desi Kulcha’s Remix) feat.
Madonna -Britney
Spears – (4:32): Keep those legs quick with moderate tension
while we transition into different upper body positions, we’re
going to work our core.
Rapture – iiO (3:27): Moderate tension, then add a full turn
up (increase resistance) at the chorus and increase our pace.
Control – Metro Station (3:20):
SPEED.
Oh, I feel the need for
Holding Out for a Hero – Frou Frou (Shrek 2 OST) (3:21): All
Out HEAVY tension climb, reiterate that this is their ride so
customize to your own ability and desire, at heavy tension
make sure you are able to make smooth, continuous pedal
strokes, if not reduce your tension until you can. This is a
good time for everyone to check their form.
She Wolf (Official Remix) feat. T-Pain – Shakira (3:17):
Let’s howl while we perform standing, moderate tension runs at
the chorus!
Wait Your Turn (The Wait is Ova) – Rihanna (3:50):
start at your 8 (0-10 RPE) and we work up to your 10.
Piece of Me – Britney Spears (3:32):
moderate tension down.
Strut – Adam Lambert (3:26):
Climb –
Hills, heavy tension up,
Standing sprints at each chorus.
SexyBack (feat.Timbaland) – Justin Timberlake (4:02): (clean
version, I work at the
YMCA!) Climb double time at the chorus.
Music is Pumping (Alex K Mix) – 15-Porn Kings and Flip & Fill
(4:24): ALL OUT
Seated Sprints, start at 75% of your 100% work it up to 100%
4x give it 110% at the end! This is the last work song so dig
deep and give it all you’ve got!
Wishing on a Star – Jay-Z (3:57):
Cool down, reduce your
cadence, let your heart rate come down and start stretching.
Wildcat – Ratatat (4:20): Cool down, stretching continues,
pat yourselves on the back, see ya next week!
Fit Tip of the Day – No matter how much you love to spin,
alter your workouts. Prevents injuries and burn-out!
Thanks!
— Judy
Thanks, Judy! Your enthusiasm comes through so clearly – I’ll
bet your riders really respond to it. Ride like the Wind is
one of my favourite warm-up tunes and how can your legs not
move to How Much is the Fish?
Folks, there’s a new, dedicated spin studio in my
hometown featuring RealRyder bikes.
The company
claims that these next-generation bikes steer, lean,
and feel like road bikes. They also tout upper body,
core, and balance benefits over regular spin bikes.
I’m intrigued, and as soon as I’m cleared to exercise
I’m going to head over and try them out. A recent review of
the bikes in Toronto’s Globe & Mail newspaper praised the
bikes for “an efficient and excellent workout” and gave them
an 8/10 for muscle burn, and 8/10 for cardio, but only 5/10
for fun. Not different enough to bring the author back to
indoor cycling, which she’d given up a couple of years
before. Have you tried one of these RealRyder bikes? What
did you think?
Next guest blogger up is April.
week, on April 22.
Happy spinning!
— Cynthia
Look for her playlist next
Working Day and Night Spin
Mix (60 minutes)
My first post as a blogger… this is fun! Thank you Cynthia
for giving me the opportunity to reach out to your readers!
Up until recently, I was
teaching eight spin classes as
week. If I could do 40, I would
but unfortunately a nagging neck
injury has made me cut back to
three
classes
a
week.
Regardless, I pride myself on
keeping every playlist fresh and
making it about the music. I am
a rocker at heart but sing along (or mouth along as the case
may be… I am mic’d up after all) to every song. Many of my
riders will tell me they love my class for the music but a lot
of my male riders like that I offer them the option to do a
“no recovery ride”. I attract riders from ages 19 to 65 and
it is an awesome feeling when a 65 year old woman is singing
“Highway to Hell”.
I turned 40 last week and on the same day finished up two of
my classes. I left with what I will call my Greatest Hits
playlist although this is no way reflects my favorite spin
songs. It’s tough to pick the absolute favorites. So this is
a few giving you a solid 60-minute ride.
—- Denise
Take It Easy – The Eagles (3:31): “Warm Up” No need to take it
easy on this ride! Let’s ride a total of six hills today!
Each hill ranges from 7.5 – 10 minutes. Not a typical Denise
class since I like to climb so much.
I Gotta Feeling – The Black Eyed Peas (5:24):
“In and out of
saddle climb” For the first hill your cadence should be at 65
RPM. Keep adding resistance for first 1:45, then get in and
out of the saddle throughout the song.
Working Day And Night – Michael Jackson (5:15): “In and out
of saddle climb” Let’s stay with the 65 RPM but accelerate
during the out of saddle periods. Get out of the saddle to
cadence then pick it up – let the energy of the music guide
you. The brackets after the times are either recovery times
between sprints or time in the saddle between the out-ofsaddle bursts. 0:30 – 0:59 (15); 1:14 – 1:21 – 1:36 – 1:44 ~
15 seconds double time; 2:06 – 2:28 – 2:43 – 2:58 ~ 15 seconds
double time; 3:12 – 3:27 (30); 3:57 – 4:05 – 4:20 – 4:50 ~ 15
seconds double time.
Time To Go – Dropkick Murphys (2:55):
“Sprints” 40/15/20/15
Quick drink of water… the first flat road sprint comes up
quickly!
Thanks to my brother for turning me onto the
Dropkick Murphys. This song is about the Bruins, a hockey
team out of Boston, MA. Great tune! 0:19 – 0:56 (20); 1:15 –
1:32 (20); 1:50 – 2:08 (10); 2:23 – 2:40 (end of song).
Thunderstruck – AC/DC (4:52):
“In and out of saddle climb”
RPM will hang right around 67 for the first nearly seven
minutes. First 1:52 of the climb is in the saddle. Continue
to add resistance and then up and down throughout song.
Bad Girlfriend –Theory of a Deadman (3:26): “In the saddle
climb w/sprints” 15/20/15/60 Continue with the RPM. This part
of the climb is slightly different because we’re staying in
the saddle for it. When the chorus hits, add some resistance
and pick up your speed – in the saddle. The quads will thank
you later. Right around 2:00, take the resistance all the way
off for a 60 second flat road sprint. 0:15 – :29 (30); 0:57 –
1:18 (20); 1:39 – 1:54 (25); 2:18 – 3:18 ~ flat road sprint.
Pump It – Black Eyed Peas (3:33): “In and out of saddle climb”
25/25/45 Quickly add the resistance right back on again.
Every time you get out of the saddle, add as much resistance
as you can! RPM: 77. 1:00 – 1:25 (30); 1:56 – 2:21 (20); 2:43
– 3:30 (end of song).
Love’s The Only Rule – Bon Jovi (4:38): “In and Out of saddle
climb” 30/60/40 I’m a huge Bon Jovi fan and because this is a
playlist of some of my favorite songs, they are in here
twice. This is off of their latest album. It’s an uplifting
song – great beat and great lyrics. RPM: 70. 0:41 – 1:10
(30); 1:44 – 2:39 (30); 3:12 – 3:53.
King of Rock City – Nero Zero (3:47): I must confess, I have
known a couple of guys from Nero Zero since the early 90’s. I
met them back in my day of hanging out on the Sunset Strip in
Hollywood,CA. They are a local Hollywood band still trying to
make it big. Friends or not, I think this song is huge! It
has incredible energy and you can download it at
http://www.digstation.com/AlbumDetails.aspx?albumID=ALB0000374
56 for 99 cents. If you love rock and roll, you will love
this song! “Sprints” 15/35/45/45. 0:14 – :26 (20); 0:49 –
1:24 (15); 1:47 – 2:33 (15); 2:56 – 3:42 (end of song).
The Cup Of Life – Ricky Martin (4:39):
“In and out of saddle
climb” I confess, I love Ricky Martin. I can’t get enough of
him. But believe it or not my class loves him too (or at
least this song). Take the first 30 seconds to add resistance
then get in and out of the saddle throughout the song. Take
it to the very end of the song. RPM: 63.
Chelsea Dagger – The Frattelis (3:37): ‘In and out of saddle
climb” 25/10/15/mix The Blackhawks are playing well so here’s
another song for the hockey lovers. Pieces of this song are
played every time a goal is scored. Pick up the pace so your
RPM is at 77! 0:25 – :50 (40); 1:27 – 1:39 (20); 2:04 – 2:17
(25); 2:42 – end of song… mix up in and out of saddle.
Saturday Night’s Alright For Fighting – Elton John (4:54):
“Sprints” 10/30/30/30/50 A much needed “recovery”.
First
sprint is: 48 seconds. You can extend the sprints for less
recovery or use it as a little bit of interval training for
the ride. 0:42 – 1:19 (30); 1:48 – 2:19 (30); 2:48 – 3:19
(25); 3:44 – 4:30 (25).
C’Mon N’ Ride It – Quad City DJ’s (7:31):
“In and out of saddle climb & standing
run” As soon as my riders hear the whistle
of the train, they know what they are in
for. 30 seconds in the saddle, 30 seconds
standing run and 30 seconds aggressive
climb.
There’s time for five sets.
I
believe I have Cynthia to thank for this
song!
RPM: 68.
It’s My Life (techno remix) – Bon Jovi (2:20) “In and out of
saddle climb” 30/30 You will have to go searching for this
song… I’m not really sure where I got it from but it’s an
awesome version and a great energetic way to end the class.
Keep the RPM at 68 and pick it up and sprint out of saddle
twice for the chorus. 0:48 – 1:17 (30); 1:47 – 2:18 (end of
song).
Devil Wouldn’t Recognize You – Madonna (5:09): Cool Down
One – Mary J. Blige & U2 (4:23): Cool Down
Thanks, Denise for kicking us off with
such a high-energy playlist.
Nero
Zero’s great! I also liked their song,
My Own Addiction (both available on
iTunes). And One has perfect cool down
energy. Folks, Youtube has a version
of the Techno Remix of Bon Jovi’s It’s
My Life. If anyone else finds it, send
us a link.
I can’t take credit for
using C’Mon and Ride It – my
grasshopper Nancy put me on to that
one. Look for her guest post on August
30.
I’m sorry to be posting this late but I have a 7.5lb excuse –
our daughter Kate was born on April 1, 2010.
We are
completely smitten with her. Here’s a pic taken the day she
was born. We are all doing well and enjoying time at home.
She was out for her first walk today and wasn’t particularly
impressed about being in a stroller – she likes to be held.
She’s sleeping on my lap as I type this.
Look for Judy’s guest post on April 15.
Happy Spinning,
everyone!
Spinning Music Welcomes Guest
Bloggers
Well everyone, it’s almost baby-time – I’m due April 3 with
our first, a girl. I gave up teaching my spin class a couple
of weeks ago when I came down with a nasty cold.
My mat leave from work starts in two weeks. In
Canada employees are fortunate to have up to a
year of paid maternity leave with job protection.
I am mostly self-employed so I will only qualify
for a small benefit, but the clients I work for
self-employed have all agreed to give me an unpaid leave
(which is great – because self-employed people have no
guarantee their customers will come back if they close up shop
for a while!) I’ll be on maternity leave from March 21, 2010
through the end of August 2010.
My honey will be taking
paternity leave from September – December 2010. Look for me
to resume posting in September 2010.
I didn’t want to leave the blog fallow for five months, so I
borrowed an idea from my old friend Karl, who takes a break
from blogging each summer and turns his blog over to his
regular readers, who sign up to write a guest post.
I approached some of the most regular contributors on the
blog, along with some bloggers who have links on the site. I
am delighted that they’ve all agreed to contribute a guest
post during my mat leave. I am so excited about this – it’s
killer lineup of sixteen instructors to hold the fort while
I’m enjoying time with my baby. In fact, when I looked at the
final list I was pretty intimidated – I’m going to have big
shoes to fill when I come back from my leave.
Here is the schedule, so you’ll know who is
posting on which dates. There will be a new
playlist or profile at least every two weeks,
so lots of fresh content over the summer.
I’ve asked each guest poster to introduce
themselves at the outset of the post, so you can get to know
them better.
April 1 –Denise
April 15 – Judy
April 22 – April
May 1 – Tim
May 15 – Beth Ann
May 22 – Darcy (who blogs over at Spin Cycles)
June 1 – Aquagirl
June 15 – Lisa
June 22 – Jen (who blogs over at Leave it on the Bike)
July 1 – Adrienne
July 15 – Bob
July 22 – Paul (who blogs over at Tiger Spin)
August 1 – Amy
August 15 – Gabriela (who blogs over at Spin DJ)
August 22 – Jenn (who blogs over at Move Me with Music)
August 30 – Nancy (my former grasshopper, who is kicking butt
and taking names as one of the busiest instructors in the
city).
If you haven’t had a chance, this is a great time to check out
their blogs as well. I want to send a huge shout out and
thanks to each of the instructors who agreed to contribute a
ride to the blog. I’m looking forward to seeing your stuff!
Looking for a St. Patrick’s Day Ride?
Bob just posted a great ride made up of all Irish artists on
the Reader Playlist page, or you can check out my St.
Patrick’s Day ride from March 2009 – the Irish is a State of
Mind Spin Mix.
Best of 2009 Spin Mix (42
minutes)
Here we go, a 40 minute ride with some of the best songs that
2009 had to offer. The profile is simple: Climb/Sprint/Lift,
Climb/Sprint/Lift, and a 7.5 minute, two-song hill climb to
the finish.
January and February are key months for people to return to
exercise.
Classes will be full and you’ll have more new
riders, so you’ll likely spend more time setting up bikes,
cueing drills, and encouraging people to take breaks, drink
lots of water, and ride their own ride.
Two things I usually tell classes with new riders: don’t
expect to be able to do all the drills, all the way through at
first. It can take up to 2-3 months of regular classes to get
there.
That can be a surprise for people who are
transitioning from other sports, like running. It’s the same
in reverse. For me, a 40 minute run feels much harder than a
40 minute spin class.
The second thing I always tell new
riders is to expect a sore butt after class. This goes away a
lot more quickly – 4-5 classes, and they’ll never be sore
again. If it’s really bothersome, a $10 removable gel seat
cover or a pair of bike shorts can help them make the
transition.
I Gotta Feeling – Black Eyed Peas (4:49):
This song has been on heavy rotation on my
iPod since it came out.
It’s one of those
tunes that just makes you want to move. Warm
up your legs with some easy spinning and throw
in a few dynamic upper body stretches.
Sexy Bitch (feat. Akon) – David Guetta (3:16): I am such a bad
feminist for liking this song… but I do. It reminds me of a
lawyer I knew when I was first practicing. He was about 25
years older than I was and continually said inappropriate
things to women. But the thing was – it didn’t come from a
place of malice. He adored his wife, and thought highly of
women. You could just tell. I had a huge soft spot for him.
And this song is kind of like that.
Let’s tackle some small
rolling hills to get going.
First, we climb out of the
saddle, then sit down and sprint. For an extra challenge, do
the sprints standing. Here we go! First hill: C: 0:15 –
0:30, S: 0:30 – 0:45. Second hill: C: 0:45 – 1:15, S: 1:15 –
1:45.
Third hill: C: 1:45 – 2:45, S: 2:45 – 3:15.
Love Drunk – Boys Like Girls (3:47): More sprints?
Sure!
Three of them: 30/45/50 seconds at 0:48 – 1:20, 1:45 – 2:28,
2:38 – 3:28. Wanna do ’em standing? You bet!
Right Round (feat. Ke$ha) – Flo Rida (3:27): Crank that
tension up to 6 or 7/10 and do some random lifts: 4/8/2.
Love Game (Chu Fu Ghettohouse Fix) (feat. Marilyn Manson) –
Lady GaGa (5:21): We deserve a 45 second rest. Give your
shoulders a roll and take a big drink. The second large hill
starts here. This one’s a fast standing climb. We’re going
to alternate between regular and aggressive stances, 15
seconds each, then 30, then 45, then 60.
Waking Up in Vegas – Katy Perry (3:19): More sprints, this
time at each chorus: 15/15/45. They’re at 0:47 – 1:02, 1:29 –
1:44, and 2:22 – 3:07.
Shorter sprint intervals are the
perfect time for new riders to try a standing sprint or two.
No You Girls – Franz Ferdinand (3:40):
More high tension
lifts – 7/10. Do 8 counts to the bridge, then 4, then 2 for
the choruses.
Good Girls Go Bad (feat. Leighton Meester) – Cobra Starship
(3:18): Okay, there’s only one big, 7.5 minute hill between us
and the showers. Roll the tension back to 4/10 for this fast
climb. Take a posture break and switch to a standing jog for
the choruses. Remind new riders and those who’ve been away
from the bike for a while to take a break when they need to.
The transition between songs here is a natural spot to kick
back and reload. Advanced riders, keep it going for the whole
7.5 minutes.
Fire Burning – Sean Kingston (4:03): Keep the climb going, and
keep it fast. This time we’re going to do at least three
tension increases, while maintaining the pace.
Shoot for
pleasantly thrashed by the end of the ride.
Africa (feat. Culture) [Radio Edit] – Karl Wolf (3:52):
Ahhh….. we made it. Roll the tension back to 2/10 and take a
few minutes to spin easy. We’ll lower our heart rates and do
some static upper body stretches on the bike, then climb off
and treat our quads, glutes, hamstrings, and calves to nice
long stretches.
Down (feat. Lil Wayne) – Jay Sean (3:32):
down and goodbye music.
Some extra cool-
In the I-Knew-I-Loved-It-Loud-Department, a recent study out
of the University of Western Ontario that was reported on
MSNBC and in the January/February 2010 of Women’s Health
magazine found that when active women listened to their
favourite workout songs at different volumes, they exercised
hardest while listening at the loudest level. Loud tunes had
the greatest effect on strength-training moves. Women cranked
out an extra 7 leg presses while
over their regular volume, and an
could do without music. But you
thing: cranking the tunes over
cause hearing loss.
listening to the loud music
extra 10 reps over what they
can have too much of a good
85 decibels repeatedly can