Summer Endurance Ride

summer is officially here, and i love it!  this playlist is a pretty random mix of tunes, but i love focusing on sweat-inducing endurance work during the summer.  here is the spotify link: endurance ride 5.31.12

  • lecrae – walking on water (3:41) : warm up/stretch
  • benny benassi ft. gary go – control (3:29) : endurance pushes, focusing on speed – 90rpms, adding gear until you hit a 70% perceived rate of exertion (PRE).  1 min at 70%, 45 sec 80%, 1 min 70%.
  • britt nicole – amazing life (3:34) : sprints on chorus.
  • queen – another one bites the dust (3:35) : steady, in the saddle climb.  heavy peak.
  • ok go – here it goes again (3:00) : back to endurance work.  1 min 70%, 1 min 80%, 1 min 70%.
  • the ataris – boys of summer (4:18) : sprints on chorus.
  • bruno mars – runaway baby (2:28) : in and out of the saddle climb.  it is quick, but don’t skimp on intensity.
  • tom petty – running down a dream (4:23) : long, steady run.  4 min in the saddle.  increases on each minute.  class needs to get in the zone here, but don’t let them slack on speed!
  • marvin gaye – ain’t no mountain (2:26) : if the class really gave their all on the last four minutes, i use this for recovery.  if they slacked off, i would bring them out of the saddle for a climb here.
  • LMFAO – party rock anthem (4:26) : endurance pushes.  90 sec at 70%, 90 sec at 80%, 90 sec at 70%.
  • katy perry – E.T. (benny benassi radio edit) (3:21) : sprints on chorus.  last set.  three, heavy 30 sec sprints.  i took these out of the saddle to give the bottom a break, but if you used the earlier recovery for out of saddle climb, it may not be necessary here.
  • the black keys – lonely boy (3:13) : final climb, quick in the saddle.
  • the lumineers – stubborn love (4:39) : cool down, stretch.

Back to the Basics

this is my first attempt to link my spotify account with the Jollyspins blog.  if all goes well, you’ll be able to subscribe to my new playlists and link directly to my account if you are trying any of these rides on your own.  if you aren’t familiar with spotify, i highly recommend the app.  as an instructor, it is has given me the ability to create a new playlist each week, which is a huge treat for both me and my classes.  whether or not you’re an aerobics instructor, i highly recommend that you check it out!  this week’s playlist is a fairly simple profile: hill, flat road endurance and then sprint.  here is the spotify link : cycle tunes 5.25.12

  • kris allen – live like we’re dying (3:33) : warm up/stretch
  • shinedown – the crow and the butterfly (4:14) : steady, in the saddle climb.  one min quick seated, one min push speed 10%, one min out of the saddle.  increasing resistance every 30 seconds.  my classes love shinedown, so this is always a hit.
  • young and the giant – my body (4:04) : flat road, steady push for the entire 4 minutes.  you can switch up by adding a little gear and holding for a minute, backing off, etc.
  • FNA – take me home tonight (gregory ferguson remix) (3:25) : 3 sprints.  0:47 – 1:09 (20 sec); 1:48 – 2:17 (30 sec); 2:50 – 3:20 (30 sec).
  • the beatards – don’t step on my sneakers (3:13) : back to the climb.  this one is in and out of the saddle.
  • maroon 5 – moves like jagger (3:21) : flat road endurance work.
  • elton john – saturday night’s alright for fighting (4:55) : sprints.  i usually go for longer sprints here.
  • whitney houston – i wanna dance with somebody (junior’s happy handbag remix) (4:25) : this is a bit of recovery, finishing with an in and out of the saddle jog.
  • thousand foot crutch – move (3:29) : i love this jam.  back to the climb.  heavy load and quicken speed uphill on the “move” command.
  • john o’callaghan – find yourself (2:32) : quick, flat road endurance work.
  • hinder – born to be wild (3:59) : sprints.
  • florence + the machine – the dog days are over (4:13) : cool down and stretch.

in case you missed endurance work…

this week i realized i have been focusing on climbing drills for what seems like months.  while it has been fun to see how my new weight lifting routine has made a positive impact on my climbing work in spin class, i have completely ignored endurance and sprint work.  tonight’s class was almost entirely focused on speed, and it was a great kick in the pants!  this is a fun playlist that i’ll definitely be jamming out to this summer.

  • michael jackson – P.Y.T. (Pretty Young Thing) (3:59) : stretch, warm up
  • calvin harris – feel so close (radio mix) (3:28) : 1 min: PRE 7 (95 rpm); 1 min: PRE 8 (95 rpm); 1 min: PRE 7 (95 rpm); final 0:30: recovery
  • david guetta feat. nicki minaj – turn me on (3:19) : here is where i started to realize i was in trouble.  sprints.  0:52 – 1:22 – 30 sec sprint.  30 sec recovery.  2:02 – 2:32 – 30 sec sprint.  30 sec recovery.  3:02 – 3:19 – 20 sec sprint.
  • the shins – simple song (4:15) : there are two climbs on this ride and this is the first one.  not a huge peak, in theme of ride, focused on speed.  starting at slight incline, add one or two gears every 30 seconds.  about two minutes in, bring out of saddle for 1 minute.  drop back in saddle, hold gear for 30 seconds.  finish in recovery for final 45 seconds.
  • timbaland ft. miley cyrus – we belong to the music (4:27) : back to endurance work.  1 min: PRE 7/8 (95 rpm).  1 min: PRE 8 (95 rpm).  45 sec break.  1 min PRE 7/8 (95 rpm).  1 min PRE 8 (95 rpm).
  • fatboy slim – the rockafeller skank (3:57) : i always forget how extremely annoying this song gets about halfway through.  i need to stop adding to playlists, but the beat for the first half is pretty decent.  i just started back at the beginning when it got really bad.  back to sprint work.  30 sec recovery.  30 sec sprint.  30 sec recovery.  45 sec sprint.  45 sec recovery.  30 sec sprint.  30 sec recovery.
  • hot chelle rae – i like it like that (3:08) : i am embarrassed by how much i like this song.  lifts in and out of the saddle during chorus.  4 count in / 4 count out.  recovery in between.
  • the black keys – gold on the ceiling (3:44) : this is the second hill.  basically same as the first.  start at slight incline, adding gear every 30 seconds.  becomes a moderate hill and then take out of saddle.  back down for about 45 seconds and then final 30-45 seconds are recovery.
  • ellie goulding – lights (3:31) : final set of endurance drills.  1 min PRE 7 (90 rpm – you will naturally be tired at this point and hitting a slower speed, but this is still challenging and still a fast pace).  1 min PRE 8 (90 rpm).  30 sec break.  1 min PRE 7 (90rpm).  1 min PRE 8 (90 rpm).
  • september – party in my head (4:17) : final sprint drills.  0:23 – 0:37 – don’t think this is going to be an easy finish.  15 sec sprint.  30 sec break.  1:06 – 1:36: 30 sec sprint.  30 sec break.  2:06 – 2:36: 30 sprint.  45 sec break.  3:18 – 4:03: 45 sec sprint.
  • pitbull – back in time (men in black III soundtrack) (3:26) : not sure if i’ll actually see men in black III, but this is a fun song.  can anyone name the movie soundtrack featured in the mashup?  finishing with lifts in and out of the saddle.  minute at quick speed.  minute of 4 count in/out.  45 sec break. finishing with 4 count in/out.
  • keane – stop for a minute (4:07) : cool down, stretch.

let me know what you think and please post any music suggestions you may have!!!  i love feedback.