It’s Your Thing

A new playlist for all the devoted followers out there!  Thanks for sticking with me and continuing to check the site.  I’m absolutely committed to making these more regular, and adding a few different types of posts for fitness professionals of all types, so please stay tuned!

This playlist has a few explicit songs, so just be aware of that if you have young riders or people sensitive to a few choice lyrics.  I always appreciate your feedback, so please email me: jollyspins@gmail.com if you have any requests!

Here is the Spotify link to this 45 min playlist (9.25.18 playlist):

• the isley brothers – it’s your thing (2:47) : warm up and stretch
• coldplay – sky full of stars (4:28) : start at a moderate flat road, building resistance, but you’re just getting started, so nothing too crazy.  at 1:18 this song really picks up, just this as a quick sprint (roughly 20 sec).  slow down, keep the resistance for about 20 sec, and then go for a second build of resistance.  the second burst of speed comes at 2:48 and is quite a bit longer.  i’d push the class to hold for the full minute and then recover.
• kevin rudolf – let it rock (3:53) : man, one of my all time favorite songs for spin.  so high energy.  you’ve had a chance to recover with the end of the last song.  these are shorter, so you can handle heavier gear.  sprints: 0:42 (15 sec), 1:33 (20 sec), 2:41 (30 sec).
• imagine dragons – thunder (3:07) : bring it back to about 75% of your max resistance.  take this at a steady pace for the full 3 minutes, can bring it out of the saddle for a punch during the chorus.
• matt simons, et al – catch & release (remix) (3:16) : keep that gear heavy from the end of thunder.  this song has an easy beat.  keep that pace quick and steady, but continue to build resistance. punch out of the saddle at 0:51 for 20 seconds, drop down and push it on the gear.  continue to build the hill.  another push out of the saddle at 2:28.  it should be super heavy at this point – ready for the downhill to come.
• walk the moon – anna sun (5:21) : quick run to release tension of that hill.  drop resistance, to about 60-70% of max.  first sprint is about 0:51 for 30 seconds; second at 1:51 (30 seconds); at this point, you can build a little gear for the heavier sprints.  third spring at 3:30 (it goes a bit, you can make this one 30 sec); final sprint you can build in at 4:18 (30 sec).
• no doubt – just a girl (3:28) : lifts in and out of the saddle.  you’ll want to reach at least 75% resistance to protect knees when you’re standing.  quick lifts in and out of the saddle in chorus.
• lorde – million dollar bills (2:18) : this is a short one.  try to keep that 75% resistance, 75% of max speed for a full 2 minutes.
• the black crowes – jealous again (4:34) : this starts another heavy block of work.  quick start at the base of the climb.  pick up speed with each chorus (they’re 20 seconds each), but keep adding resistance throughout.
• soundgarten – fell on black days (4:43) : this one starts heavy, maintain that resistance you had built.  this is a slow one, which matches the heavy gear.  can you push it heavier?
• ariana grande – into you (4:04) : bring that resistance down from that heavy hill.  we’re going to finish the ride with a few sprints.  first one at 0:55 (30 sec); 2:06 (35 sec); 3:20 (30 sec).
• india.arie – video (4:10) : cool down and stretch

 

HAPPY NEW YEAR

Yall, I’ve been promising new content forever and a day, and enough with the talk– here it is!  Playlist here is pretty random, so hopefully something for everyone!

Hope y’all continue to check the site for new playlists.  Last year was a DOOZY (baby, move, etc.) so with things slowing down a bit, I’ll be on my A-game this year.

Enjoy the ride and as always, here is the spotify playlist (spotify playlist 1.22.18)

• Tom Petty – American Girl (3:34) : warm up, stretch it out
• John Mellancamp – Small Town (3:41) : let’s get it going with a few rolling hills.  Quick beat, so not crazy heavy…. yet.  Steadily add resistance and pick up the pace with each chorus.
• Imagine Dragons – Thunder (3:07) : MAN I LOVE THIS SONG SO MUCH.  It gets me so pumped up.  I like this one for heavier sprints.  Not all out on speed– you’ve got plenty of resistance to slow you a bit, but it’s not a heavy climb.  Sprints at 0:23 and 1:14 (20 sec each) and then last one at 2:05 is about 50 sec.
• Katy Perry and Kanye West – E.T. (3:49) : sprints, each on the chorus about 30 sec
• Fall Out Boy – Centuries (3:48) : I really wanted this to be a sprint song, but it’s just not there.  The pick ups in speed are too short for flat road sprints.  Steady increases in resistance, picking up out of the saddle when beat picks up.
• Free – All Right Now (5:34) : here is your steady, uphill climb.  Lots of variations in the music throughly the 5min+ song and opportunities to take it out of the saddle, speed up, etc.
• Hardwell – Power (2:28) : let’s flush that lactic acid out of your legs with a quick flat road.  Two sprints, each 30 sec long at 0:30 and 1:39.
• Mi Gente – J Balvin, et al feat Beyonce (3:29) : interesting beat here.  I like it for in and out of the saddle climb.
• NF – Let You Down (3:32) : back to climbing, this song has several slow bits, take the resistance up here and make it a heavy climb.  kind of like a reverse sprint.  Take the heavy bits in the saddle and give a little break on resistance and lift out of the saddle when beat picks up.
• Coldplay – Every Teardrop is a Waterfall (4:00) : endurance work.  This song is 4 minutes.  Aim for 2, 90sec pushes in the saddle with about 75-80% resistance.
• B.o.B – Paper Route (3:32) : lifts in and out of the saddle
• Fleetwood Mac – Everywhere (3:46) : cool down and stretch

 

#WorkoutWednesday

Hope everyone has had a great summer – I can’t believe it’s almost over, but I’m so lookingforward to cooler falltemps.  Here in the South summer equals humidity, and by this time each year I’m just OVER IT.

I actually put together this playlist a few months ago, but just now getting around to posting.  There’s a lot of new songs here, and also a few throwbacks I hope you enjoy as well.  Here is the Spotify link: cycle tunes 7.09.16

• the strumbellas – spirits (3:23) : warm up.
• needtobreathe – drive all night (4:13) : love this song, it’s got a great beat.  starting to climb here.  surge uphill on the chorus.
• sia/sean paul – cheap thrills (3:44) : great new song, this one is so fun.  sprints here on the chorus.  about 30 sec. each.
• the cars – just what i needed (3:45) : keep resistance from the sprints.  surges in the saddle, longer stretches of time than the prior set of springs.  or if you’re up for another climb, get after it.
• justin beiber – sorry (3:20) : lifts in and out of the saddle
• red hot chili peppers – dark necessities (5:02) : this is a longer one, but our first peak climb of the day.  about four resistance additions to the top, or more if you like to space them out a bit.
• p!nk – just like fire (3:36) : bring this one back down to the flat road and sprint on the chorus.  they’re about 30 sec. each.
• coldplay – paradise (4:38) : keep resistance from prior set of sprints.  enjoy the flat road, with one increase.  longer surges in the saddle.
• meghan trainor – NO (3:33) : i have a love/hate relationship with this song.  get the resistance heavy in the beginning and then surge downhill.  repeat through balance of the song.
• the black crowes – jealous again (4:34) : final climb of the day.  this is a fun one, surge up to the top.
• flo rida – my house (3:12) : lifts in and out of the saddle.
• red hot chili peppers (4:25) : i was on a RHCP kick when i made this playlist.  love them.  cool down and stretch.

Heart of Rock and Roll

It’s been a hot minute since I’ve published a new playlist– I promise to do better and even hope to add some video content in the future.  I’m going to the Jimmy Buffett concert tonight and Huey Lewis is opening (think I’m more excited for him than Mr. Margaritaville), so I had to play one of my favorite Huey Lewis & the News songs.

Also- make sure to follow me on twitter (www.twitter.com/jollyspins) and snapchat (jollyspins) as I ramp up website activity!

Enjoy this playlist, and feel free to provide feedback and suggestions for songs you’d like to see in the comments section, I love reading them!

Here is the spotify link: 04.23.16 playlist

• Coleman Hell – 2 Heads (3:32) : warm up and stretching
• Huey Lewis & The News – The Heart of Rock and Roll (4:05) : Rolling hills to get started.  I aimed for an 80% max resistance hill, 2x.
• The Rolling Stones – Paint It, Black (3:22) : I love this song.  Short sprints, each 15 seconds, with a 15 second break.
• Vance Joy – Fire and the Flood (4:09) :  Endurance surges.  1 minute each, 1 minute break.  2x.  I love these, they can be really challenging if you get your pace and resistance right.  Should be a challenge, but not as fast as sprints and you’re holding for longer period of time.
• Flo Rida – Run (3:52) : Sprints.  First is 15 sec, second is 20 sec, and third is 30 seconds.  Each begins on the minute mark.
• Jonas Blue – Fast Car (3:32) : Lifts in and out of the saddle.  I can’t believe someone actually remixed this song, but it works.
• The Rolling Stones – Sympathy for the Devil (6:17) : Endurance surges.  1 minute each, with 1 minute break.  3x.
• Galantis – Runaway (3:47) : Uphill, quick pace.  Surges in the saddle as you climb.
• JR JR – Gone (3:47) : Final set of endurance surges.  1 minute each, 1 minute break.  2x.
• Lana Del Rey – Blue Jeans RAC Mix (3:38) : Lifts in and out of saddle.
• Flo Rida – My House (3:12) : Anyone else obsessed with this song?  Three sprints, 30 seconds each.  They’re roughly at each :45 sec mark.  30 sec recovery in between.
• Dawes – All Your Favorite Bands (3:35) : Cool down and stretch.

Last Playlist of 2015!

Hi all – can’t believe this year is already over.  Here’s a little playlist to get you get excited for the New Year’s Resolution-ers!  You can find the spotify link here: cycle tunes 10.24.15

• Steely Dan – Peg (4:00) : Warm Up, stretch
• Josh Ritter – Getting Ready to Get Down (3:16) : Rolling hills
• Miike Snow – Animal (4:23) : Climbing.  Quickly building to a heavy hill, once you get there, moving in and out of the saddle.
• Katy Perry – This is How We Do (3:24) : Sprints.  Three sprints.  20 sec at 0:40; 20 sec at 1:30; and 30 sec at 2:20.
• Justin Beiber – What do you Mean? (3:28) : Recovery.  Build to climbing, surges in the saddle uphill.
• Benny Benassi – Cinema (3:03) : Lifts in and out of the saddle.  I LOVE this song.  You can also use this one for sprints if you want an extra challenge.
• will.i.am – THE (The Hardest Ever) (4:07) : Climbing, reaching heavy peak.
• Tove Stryke – Number One (3:25) : Flat road.  Keep it challenging with 60 second surges.
• Mumford and Sons – Lover of the Light (5:15) : Quick surges uphill
• Electric Guest – This Head I Hold (2:56) : Lifts, in and out entire song.
• Maroon 5 – Animals (3:51) : Sprints.  20 sec at 1:02; 40 sec at 2:03 and 40 sec at 3:06.
• Adele – Hello (4:55) : Stretching and cool down

Back to the Grind

Hi everyone!  It’s been a while since my last post, but I haven’t forgotten about you!  I think I’ve mentioned this before, but I transitioned into subbing classes rather than being on the regular schedule so I don’t create new playlists too often.  This one was a doozy.  Lots of very different, and fun music though, enjoy!  (I’ll publish an update with the spotify link later today)

• Avicii – The Days (4:38) : warm up, stretching
• Steve Miller Band – Take the Monday and Run (2:52) : quick hills
• Calvin Harris – Summer (3:43) : sprints.  3, 30-sec sprints at 0:49, 2:04, and 3:04
• Mumford & Sons – I Will Wait (4:37) : quick flat road, finish with a surge uphill
• CCR – Fortunate Son (2:18) : quick downhill recovery.  speed up at the finish.
• Katy Perry – Hot N Cold (3:40) : sprints.  30-sec sprints at 0:33 and 1:38; 45-sec sprint at 2:48
• Mark Ronson – Uptown Fund (4:30) : lifts in and out of saddle
• Arno Cast & Norman Doray – Strong (5:54) : I’m going to call this one a free for all.  I built resistance throughout and wove in lifts when the pace of the song lightened up a bit.  Have fun with this one.
• Dr. Hook – Cover of the Rolling Stone (2:52) : Quick pace, recovery.
• Givers – Up Up Up (4:34) : Climbing, fun quick pace.
• Maroon 5 – Lucky Strike (3:05) : lifts
• Four Tops – Reach Out I’ll Be There (3:18) : cool down, stretching

Smoothie Booster

Thought I would mix it up a bit on the blog with a non-playlist post.  I’m always learning of new products/workouts/gear through blogs and I wanted to share with my readers a smoothie booster that has quickly become one of my favorite products.

I was recently introduced to hemp protein powder (not to worry, this is not a sponsored post!) and it is now a regular staple in my morning routine.  If you haven’t tried hemp protein powder, it offers similar protein benefits as whey, but is plant-based and unlike soy, has not been subjected to genetic modification.  Hemp contains all of the 21 known amino acids, and is a comparatively safer plant source of protein.

Two tablespoons of hemp protein powder can provide around 13-15 grams of protein and also contain branched-chain amino acids (BCAA).  These amino acids are particularly important, because along with carbohydrates, they are a fuel that the muscles burn for energy.  To do this, BCAA metabolism is direct and undergoes less processing by the liver, unlike other types of proteins.

In addition to the health benefits, hemp protein powder is pretty tasty.  I blend with one banana and one cup of almond milk (unsweetened vanilla is my favorite) and it makes for a delicious smoothie for a snack or breakfast treat.  I’ve also added berries, flax and chia seeds, so mix it up and find a blend you like!  There are lots of different hemp protein powders out there, so I encourage you to find a brand and price point that works for you.  I stumbled upon Nutiva while trying to max out my Amazon Pantry order.  It’s organic, full of nutrients and delicious!  Happy blending!

Happy New Year!

Hi everyone!  Hope y’all have had a great start to 2015, and if you’re an instructor, I’m sure you’re in the midst of the busy “resolution season!”  While gyms are a little more crowded than normal, it is fun encouraging new faces and cheering people on toward their goals.

I have a new playlist for you — based on feedback from my class this morning, I think it’s a good one.  A lot of heavy climbing, with a couple of flat road sprints/surges mixes in.  Here is the spotify link, enjoy!  cyle tunes 1.12.15

• hogni – bow down (2:41) : warm up, stretching
• florence + the machine – dog days are over (4:12) : i haven’t played this one in a while, but a couple of easy hills to get things started
• guns n’ roses – sweet child o’ mine (5:56) : this is the beginning of over 8 minutes of climbing.  here is the first half.  i started with one solid peak to the top over the course of this song, four increases to the top.
• 3OH!3 – back to life (3:46) : finishing up the climb here.  slight downhill and then a steep increase at the end
• wolfmother – woman (2:56) : quick flat road here to recover from the climbing, approx 70% of max resistance, quick pace
• katy perry – this is how we do (3:24) : I can’t help it, this is one of my favorite songs and I continue to add to my playlists.  time for some lifts in and out of the saddle
• sia – chandelier (3:36) : surges in the saddle
• avicii – the days (4:38) : time for our second set of hills.  first peak over the course of this song.
• coldplay – a sky full of stars (4:28) : second peak, this is it for the heavy hills!
• mark ronson/bruno mars – uptown funk (4:31) : lifts in and out of the saddle
• calvin harris – feel so close (3:26) : surges in the saddle
• ben howard – keep your head up (4:25) : cool down / stretching

Something for everyone

Hi everyone – I have a new playlist for you!  I mentioned this in my last post, but I’m only teaching once a month– which is actually motivation for me to create a new playlist each time I teach.  I am thinking about expanding the site a bit and posting more frequently- is there anything else that would be helpful or would you just like to see playslists?

This one is pretty random in terms of content, but a good mix of climbing/flat road/ sprints.  Enjoy!  Here is the spotify link: cycle tunes 12.13.14

• earth, wind & fire – september (3:35) : warm up/stretch
• zz top – sharp dressed man (4:13) : rolling hills to get everyone warmed up
• lynyrd skynyrd – gimme three steps (4:30) : you can do pretty much anything here – I am going with some quick surges at approx. 60-70% of max resistance, but you could also throw in a straight climb, lifts in and out of the saddle- whatever you’re feeling!
• citizen cope – bullet and a target (3:49) : i have to admit, i am throwing this one in for myself- i love this song.  i take a steady, steep climb on this tune.
• vance joy – riptide (3:24) : this is a great one for downhill run.
• benny benassi – control (3:29) : again, this is another personal favorite.  sprints on this one.
• scissor sisters – only the horses (3:43) : quick pace, lifts in and out of the saddle.
• crazy town – butterfly (3:37) : same as earlier in the ride, surges at approx 60-70% max resistance.
• angels and airwaves – the adventure (5:13) : this is the longest push of the day.  this song starts off slow, but we’re on to the second, steady climb of the day.
• k’naan – wavin’ flag (3:33) : steady, quick pace.  flat road.
• katy perry – this is how we do (3:24) : final push of the day, lifts in and out of the saddle.
• alabama shakes – hold on (3:46) : cool down/stretch

WHOA! A new playlist!

I had no idea it had been 9 MONTHS since I last posted a playlist until I opened up wordpress for this new post.  so sorry for the lag everyone – I gave up my weekly class a little over a month ago and have just been subbing at the YWCA on an as-needed basis, typically on Saturdays.  I was super inspired last week by new music and had to create a new playlist for this weekend’s class.  Here is the spotify link, hope you enjoy!  cycle tunes 10.4.14

• tears for fears – everybody wants to rule the world (4:12) : warm up, stretching
• rolling stones – brown sugar (3:49) : this continues to be one of my favorite spin songs for getting the ride started.  getting everyone warmed up with a few surges up our first climb.  not super heavy, but just enough to get everyone warm.
• coldplay – sky full of stars (4:29) : more of a flat road here, but surges of speed in the saddle with the beat.  love this song!
• fleetwood mac – go your own way (3:44) : starting our first major climb of the day, this song gets you through the first half.  three increases to approx 80% of your max resistance.
• whitesnake – here i go again (3:54) : this one starts off slow – you’re at the top of the climb here.  take it out of the saddle, add one final increase.  drop it in the saddle, hold that gear.  back out of the saddle.  lower gear, and finish out the climb.
• john legend – all of me remix (4:12) : resistance at approx 70-75% of your max.  lifts in and out of the saddle.  quick pace.
• the cars – just what i needed (3:45) : recovery.  back to about 60% of your max resistance, two 60 second endurance pushes in the saddle.  not sprinting here, but focused on holding that running pace for a longer period of time.
• fitz and the tantrums – the walker (3:53) : steady, easy climb.  four increases to the top.
• matt and kim – daylist (2:51) : one, 60 second endurance push in the saddle.
• ram jam – black betty (3:56) : final climb, surges to the top.  try to keep the gear heavy, this is the last one!
• la roux – bulletproof (3:26) : lifts in and out of the saddle.
• peter bradley adams – the longer I run (4:11) : cool down, stretching