Some Favorites to Start the New Year

happy new year everyone!  hope this ride helps you to jump start any new year’s resolutions you may have made.  these are some of my favorites songs, not necessarily from 2012, but a great way to start the year.  enjoy!  here is the spotify link: cycle tunes 1.10.13

  • rhianna – diamonds (3:45) : rhianna may not be the best role model, but i really like this song.  use this opportunity to stretch/warm up.
  • busta rhymes – c’mon (catch em by surprise) (3:33) : 20 sec surges, adding 5 rpm at a time.
  • martin solveig – hello (3:13) : quick climb, in and out of saddle.  surges on each increase.
  • lecrae – walking on water (3:41) : back up hill, a little heavier this time.
  • katy perry – e.t. (benny benassi radio edit) (3:21) : my favorite version of this song.  time for sprints.
  • walk the moon – anna sun (5:22) : my favorite spin song ever (well, at least for now).  get in the zone for some quick endurance work.
  • enur – calabria 2008 (3:55) : lifts.
  • benny benassi – control (3:30) : endurance work, surges for 1 min at a time.
  • justin beiber ft. nicki minaj – beauty and a beat (3:48) : lifts.
  • madonna – celebration (benny benassi remix) (3:59) : quick climb.
  • chris brown & benny benassi – beautiful people (3:46) : surges.
  • alabama shakes – i found you (3:00) : cool down / stretch.
  • the modern post – before the throne (3:28) : really beautiful song, continue cool down.

Head Start on New Year’s Resolutions!

Hi Everyone– posting tonight’s playlist BEFORE the ride.  Several sets of sprints on this one– be sure to keep that resistance high for the great caloric impact.  Always better to go a bit heavier on the gear at a slower speed than vice versa.  Here is the Spotify link: cycle tunes 12.27.12

  • jack ingram – barefoot and crazy (3:31) : warm up/stretch.
  • kanye west – stronger (edited version) (5:12) : climbing/surging.  alternative between 45 sec of out of the saddle climbing and 45 sec of in the saddle surging.
  • outatime – ain’t nobody (5:01) & david guetta – titanium (4:05) : climbing.  three peaks, three increases for each peak.  surging for second half of each increase.
  • kelis – acapella (4:08) : sprints at 1min (37 sec), 2:14 (45 sec), and 3:23 (45 sec).
  • benny benassi – control (3:30) : lifts in and out of the saddle.
  • m.y.c. – rock! (5:38) : climbing/surging.
  • p!nk – raise your glass (3:24) : sprints at 0:39 (25 sec), 1:34 (30 sec), and 2:30 (45 sec).
  • britt nicole – amazing life (3:33) : lifts in and out of the saddle.
  • g.g. – grenade (3:56) : final set of sprints– 0:30 (30), 1:33 (45), and 2:45 (45).
  • rod stewart – do ya think i’m sexy? (5:30) : cool down/stretch.

Sweat It Out

I put together a new playlist this week after several weeks of climbing work.  This one isn’t too focused on climbing, but a lot of intervals.  Play around with the accelerations– wether you focus on speed, strength or out of the saddle work.  Here is the Spotify link:  cycle tunes 11.15.12  Enjoy!

  • maroon 5 – one more night (3:40) : i can’t stop singing this song!  so catchy.  starting here with stretching/warm up.
  • emeli sande – wonder (3:23) : another song i love.  initial climb here, nothing crazy.  continuing warm up.
  • afro jack, eva simons (3:41) – take over control & ellie goulding – anything could happen (4:47) : standing climb with seated accelerations.  warm up for 1 min.  two rounds of 30 sec out of saddle climb, 30 sec seated push.  one minute recovery.  three rounds of 30 sec out of saddle climb, 30 sec seated push.
  • cold war kids – hang me up to dry (3:39) & savage garden – i want you (3:52) : only steady uphill climb.  three peaks.  i took the first one slowly and picked up the pace for the final two.
  • imagine dragons – it’s time (3:28) : active, flat road.
  • outatime – ain’t nobody (5:01) : lifts, in and out of the saddle.  i start with 20 sec in/out and progress down to a quick 5 sec in/out.
  • kelly clarkson- whyyawannabringmedown (2:43) : recovery here. couple of 20 second accelerations if you need it.
  • david guetta, estelle – one love (3:59) : climb- in and out of the saddle.  45 sec in / 45 out.
  • madonna – celebration (3:59) : sprints.  25 seconds, 35 second recovery.
  • five for fighting – superman (3:41) : cool down / recovery.

No Questionable Lyrics Here

Last week I had a tiny incident with some unedited music, so this week I made an effort to include some safer, older music.  Lots of climbing at the front end of this ride.  Here is the Spotify link, enjoy!  cycle tunes 10.25.12

  • rascal flatts – banjo (4:17) : warm up / stretching.
  • andrew spencer – i need a hero (remix) (6:04) : starting at 1:00, alternate between one minute of climbing and one minute of in the saddle surging.
  • u2 – sunday bloody sunday (4:42) & bush – comedown (5:27) : climbing work, three peaks over the course of these two songs.
  • p!nk – blow me one last kiss (4:16) : sprints
  • ellie goulding – anything could happen (4:46) : this song is on repeat!  love it.  lifts in and out of the saddle.
  • starship – nothing’s gonna stop us now (4:31) & the cars – just what i needed (3:45) : final set of climbs.  two peaks.
  • flo rida – i cry (3:44) : sprints.
  • philip philips – home (3:29) : stretching / cool down.

Quick Climb Uphill

hi everyone, a new playlist this week.  lots of climbing– in the saddle, lifts, out of the saddle, surges, enjoy!  here is the spotify link: cycle tunes 10.4.12

  • mumford and sons – babel (3:28) : warm up / stretch.
  • the black keys – gold on the ceiling (3:44) : surges up hill.  starting at incline, surge on chorus.  add gear on verses.
  • eva simons – i don’t like you (4:12) : lifts in and out of the saddle.  20 sec out/20 sec seated.
  • group 1 crew – the difference (3:58) : out of the saddle climb.
  • outkast – bombs over baghdad (4:19), september – party in my head (4:17) : heavy out of the saddle, drop down for 30 second surge.
  • britney spears – till the world ends (3:58) : lifts in and out of the saddle.
  • maroon 5 – lucky strike (3:05) : out of the saddle climb.
  • black crowes – hard to handle (3:08) : steady, uphill climb.  starting in the saddle.
  • darude – sandstorm (3:47) : heavy out of the saddle, drop down for 30 second surge.
  • hillsong live – you are more (5:48) : cool down / stretch

Fall Kick-Off Ride

thanks to everyone who continues to check the blog even though things have been a bit dead over the summer.  we are officially into fall (well, post labor day), so please expect more regular posts as i have a little more time to keep those rolling.

this week’s ride was full of surges, lifts and out of the saddle sprints.  if you challenge yourself on resistance, this will be well-worth your time.  here is the spotify link to the playlist:  cycle tunes 9.13.12  enjoy!

  • emeli sande – wonder (3:23) : warm up/stretch (heard about this tune from the olympics, love it!)
  • skrillex & the doors – breakin’ a sweat (zedd remix) (5:31) : combo of standing climb and surges.  breakdown looks like this: 0:30-1:00 surge, 1:00-1:58 add gear, out of saddle climb, 1:58-2:58 drop it down and surge, 2:59-4:10 out of saddle climb, 4:10-4:55 surge.  final- recovery
  • timbaland & miley cyrus – we belong to the music (4:27) : jumps out of the saddle
  • p!nk – blow me one last kiss (4:16) : sprints.  3, 30 sec sprints.
  • gotye & kimbra – somebody that i used to know (tiesto remix) (4:33) : out of the saddle climb.  building up, coming out of saddle.
  • eric prydz – call on me (2:49) : endurance ride
  • adam lambert – never close our eyes (4:08) : jumps during verses, then hit out of saddle sprints.
  • neon trees – everybody talks (2:59) : surges.  they are only about 20 sec, so go a little heavier here.
  • avicii – levels (radio edit) (3:20) : jumps.  each minute drop to a shorter time frame.
  • david guetta & sia – she wolf (falling to pieces) (3:43) : jumps on verses, out of the saddle sprints at chorus.
  • red hot chili peppers – parallel universe (4:29) : surges.  this is final workout sprint.  make it count.  also, the last minute of this song is really quirky, so i just skipped to cool down at that point.
  • edward sharpe – home (5:03) : cool down and stretch

see y’all next week!  as always, feel free to post recommendations.

 

I Love Your Input!

Hi everyone!  I have taken a bit of a hiatus from putting together new playlists over the summer, but I am gearing up for fall and would love your input on some fun music that you love for working out/cycling.  One of my favorite things about teaching is getting to know my regulars and their music tastes — I have accommodated every request from all-out Gaga to Stevie Wonder to Jamiroquai!

Please post your favorites in the comments and I promise I’ll incorporate them into a future playlist!

Thanks!  -MJ

welcome to jollyspins!

hi everyone!  welcome to jollyspins– a comprehensive resource for spin instructors and participants.  this blog will feature music playlists, training tips, new equipment reviews and other fun, indoor cycling goodies!

i received my cycling certification over two years ago from AFAA and based on my experience, there are few, quality resources out there for cycling instructors.  coming up with a new and fresh playlist every week can be a challenge and i wanted to create a community where instructors and participants can share music and class layout tips to make the job a little easier.  your comments and feedback are ALWAYS welcome!

don’t forget to follow me on twitter : @jollyspins

stay tuned and thanks for checking out the new site!

-mj