You Keep Me Spinning On

apologies for the cheesy title, but i tried to incorporate “spin” into the title of each song on this playlist and that was the best i came up with.  if the title doesn’t give it away, this is an 80’s themed ride.  it was so fun, a great success!  i had participants debating with me that certain songs weren’t actually recorded in the 1980’s (there is one on this playlist, take a guess in the comments– no googling!)  such a fun ride and with so many great songs from the 80s, i already have a volume 2 going.  here is the spotify link: 80s tunes.

  • kim wilde – you keep me hanging on (4:15) : i played this one before class started, folks setting up their bikes.  this is the warning that the next 45 minutes are all 80s music, here’s your last chance to hit up the zumba class.
  • michael jackson – rock with you (3:40) : stretch and warm/up.
  • queen – we will rock you (2:02) : this is a short, first climb.  adding 2 gears every 20-30 seconds.  out of the saddle for the last 30 seconds.
  • fine young cannibals – she drives me crazy (3:36) and hall & oates – you make my dreams (3:11) : pyramid work for the next 8 minutes.  adding 2 gears, hold for 30 seconds, and then add 5 rpms every 30 seconds.  last minute, slowly reduce resistance to initial flat road.
  • eurythmics – sweet dreams (steve angello remix) (5:31) : this one is sort of a cop out because i have played it before and it’s actually a remix of the original song.  but it’s a good remix and a much needed faster paced song for our only set of flat road sprints.  get that resistance ready for the quick pace.  4, 30 second sprints at 0:55, 2:27, 3:27 and 4:30.
  • huey lewis & the news – power of love (3:54) : quick, cool down from the sprints.  flat road, steadily adding on.  quick jumps out of the saddle.
  • pat benatar – heartbreaker (3:27) : heavier sprints, uphill.  they are short, so don’t be afraid to add heavy gear.  0:39 – 1:01, 1:24 – 1:45, 2:20 – 2:50.
  • j. geils band – centerfold (3:37) and the romantics – what i like about you (2:55) : here are lifts in and out of the saddle.  for the first song, we are getting in the groove.  6 count on first chorus, 4 count on second chorus and 6 count on third chorus.  holding gear in the saddle during the lyrics.  for the second song, 6 count for the first minute, 4 count for the second minute and 6 count for the final third minute.  so important to protect your knees on this and keep that resistance at a slightly uncomfortable level.
  • billy ocean – get outta dreams (5:37) : i didn’t play this entire song (although, it is probably one of my favorite songs ever) but used as a recovery from the sprints for the first 2 minutes and then out of the saddle run for another 1-2 minutes.  just a chance to catch your breath before the final climb.
  • joan jett – i hate myself for loving you (4:07) : final climb.  make this one as heavy as possible.  sprints uphill are heavy.  start at moderate incline, on my cue add several gears, enough to make it heavy and uncomfortable.  then break into 20 sec sprint.  0:50 – add gear, sprint at 1:02 – 1:32.  back gear off for break.  2:05 – add gear, sprint at 2:11 – 2:22ish.  break.  2:50 – add gear, sprint at 2:56 – 3:26.  break.  final push at 3:44 – 4:00.
  • john mellancamp – jack & diane (4:16) : seriously, this really could be my favorite song ever.  time for cool down and stretch.

enjoy this playlist!  i got a lot of great feedback, so an inspiration to do more themed rides!  any suggestions?

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10/10/10 – Climbs / Sprints / Lifts

apologies for the delay in posting this week!  things have been a little busy and i have been working on some other fun features for the blog, so please stay tuned!

this ride is 45 minutes, but the bulk of the work is roughly 10 minutes of climbing, followed by 10 minutes of sprinting and ends with 10 minutes of lifts in and out of the saddle.  here it is:

  • whitney houston – how will i know? (junior vasquez club version) (4:10) :  warm up/stretch
  • gavin degraw – in love with a girl (3:26) : here is the start of our climbing work.  this is a seated climb, starting at a PRE 6 (6/10 – moderately heavy resistance).  standing, picking up speed on the chorus.  increase tension one or two gears when seated.
  • avett brothers – kick drum heart (2:54) : quick seated climb.  this hill is not as steep, but quick speed.  not dropping below 85 rpms, even through peak.  slight increases every 20-30 seconds.
  • wyclef jean – i’m ready (3:55) : out of the saddle climb.  this is the steepest climb.  you’ll need to start at approx PRE 5/6 to protect knees out of the saddle.
  • kelly clarkson – stronger (3:42) : let the sprinting begin!  sprinting on chorus, recovery in between
  • the veronicas – untouched (4:15) : 4 rounds of 10-20 second standing sprints followed by 30 seconds of recovery.
  • good charlotte – i don’t wanna be in love (dance floor anthem) (4:04) : final set of sprints. 3, 30 second sprints. 30 seconds of recovery in between.  these will fall in line with chorus.
  • whitney houston – it’s not right but it’s ok (dance mix) (4:16) : this starts lifts in and out of the saddle.  for this first 4 minutes, i gave breaks during verses, and went for 6 count during the chorus.
  • the beatards – don’t step on my sneakers (3:13) & outkast – hey ya! (3:59) : here we moved into 6 count for 2 minutes, break for 30 seconds, 4 count for 2 minutes, break for 30 seconds and 6 count for 2 minutes.
  • cake – the distance (3:00) : this is one of my favorite songs for a strong finish.  there will be 2, 30 second pushes UPHILL.  i challenge the class to make this the most difficult hill of the ride.
  • kid rock – all summer long (4:58) : cool down / stretch