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

 

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.

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

I’m Back! Finally, a New Playlist!

hope to keep these coming on a more regular basis as we are officially in holiday season.  so hard to believe thanksgiving is right around the corner.  here is the spotify link : Cycle tunes 10.7.13   enjoy! brooke fraser – coachella (3:32) : one of my favorite singers/songs.  warm up / stretch van halen – […]

Summer’s Almost Over

new playlist to celebrate the approaching end of summer.  have a lot of new tunes from some artists you may not recognize– support new bands!  here is the link to spotify : cycle tunes 8.23.12  enjoy, please post in comments if you have suggestions!

  • kenny chesney – feel like a rock star (3:28) : warm up/stretch
  • of monsters and men – mountain sound (3:31) : rolling hills
  • calvin harris ft. ne-yo – let’s go (radio edit) (3:46) : sprints
  • dragonette – let it go (3:32) : climb
  • madonna – turn up the radio – r3hab remix (5:42) : climb, lifts in and out of the saddle
  • capital cities – safe and sound (3:13) : continue climb, lifts
  • angels and airwaves – the adventure (5:13) : endurance word, lifts
  • the wanted – chasing the sun (3:19) : sprints
  • nero – promises (skrillex remix) (4:29) : climb, lifts
  • florence + the machine – dog days are over (4:12) : recovery, endurance
  • kelly clarkson – whyyawannabringmedown (2:43) : last set of sprints!
  • sia – breathe me (4:35) : cool down/stretch

Get Your Sweat On

not only is it friday, but it’s also the opening day for the olympics!  go team USA!  can’t wait to see the opening ceremonies and cheer on our olympians!  (if you cannot tell, i am really excited)  as if that were not enough, it’s also the weekend of my favorite event in charlotte– 24 hours of booty.  a 24 hour course is set up in the heart of charlotte as a fundraiser for cancer research.  i will be out riding on saturday, and i can’t wait to cheer on the riders who may need a little encouragement from a full night of riding.  check it out if you are in the area this weekend.

this is an older ride, but full of every good thing to make you sweat: sprints, endurance work, jumps and climbing. enjoy:

  • rhianna – we found love (3:36) : warm up/stretch
  • coldplay – every teardrop is a waterfall (4:03) : steady, quick climb
  • liquid soul – adrenaline (7:54) : endurance work for the full 8 minutes.  uncomfortable resistance for the first four minutes.  add a tiny bit of resistance.  two minutes out of the saddle.  final minute in the saddle surge.
  • pitbull – rain over me (3:52) : jumps
  • simple plan ft. natasha bedingfield – jet lag (3:25) : sprints
  • flo rida – good feeling (4:07) : jumps
  • lady gaga – edge of glory (5:20) : sprints
  • t.i. ft. rhianna – live your life (5:39) : jumps.  i cut this song off early to keep within a 45 min class
  • katy perry – last friday night (3:51) : finished with sprints.  these caught everyone off guard at the end, but a great way to finish the ride.
  • hillsong live – the lost are found (8:02) : cooldown/stretch

Somethin’ Bout Sprints

today’s ride was the hardest one i’ve put together in a while.  i definitely regretted teaching back to back classes and using the same playlist for both.  great range of music here, so a little something for everyone.  enjoy!

  • white stripes – my doorbell (4:01) : warm up/stretch
  • kip moore – somethin’ bout a truck (3:34) : first climb.  this was fun because i never play country, i may have to do that more often!  i increased intensity with each section of the song.
  • lady gaga – marry the night (4:25) : sprints  30/30/30
  • adrenaline – liquid soul (7:51) : this was super fun.  moderate incline, one minute out of the saddle climb, one minute in the saddle surge.  sounds easy, but a total of 4 rounds with no recovery really wears you out.
  • adam lambert – never close our eyes (4:08) : recovery for the first minute, then back to sprints.  30/30/30
  • neon trees – everybody talks (2:59) : out of the saddle sprints, 20/20/20
  • cream – white room (4:58) : what a great, classic rock song.  some additional recovery time in the beginning and then straight uphill ascent.  in last 2-3 minutes, i had class hit the in the saddle peak, then out of saddle peak, and then back in the saddle for final 30-45 seconds.  intense!
  • marianas trench – haven’t had enough (3:30) : sprints again, but i had a 5rpm increase for 10 seconds, and then when chorus jams out, we sprinted all out for 15 seconds.  there were 3 of those.
  • justin beiber & nicki minaj – beauty and a beat (3;48) : jumps.  rotating 30 seconds in, 30 seconds out.
  • i had another set of sprints built in at this point, but everyone looked like they were going to die, so i didn’t go for it.  i’ll save that one for later!
  • katy perry – wide awake (3:41) : stretch/cool down