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

Hills, Hills and More Hills

Happy (almost) New Year!  Couldn’t let 2013 end without one final blog post.  I really loved this ride, but just to warn you– it’s 45 minutes of climbing.  I tried to keep it interesting with some lifts in and out of the saddle, short sprints uphill and some longer, in the saddle climbing, but regardless, no flat roads on this ride.

Each climb is rated by a PE level (Perceived Exertion).  This makes it a little easier to gauge the difficulty of each hill.  A PE 10 would be an absolute killer hill, either pushing yourself on speed at the peak of the climb, or a really heavy climb.  As a reminder, no hill should be so heavy that you can’t maintain at least a 60 rpm pace.  Enjoy!  Here is the spotify link:  climbing playlist

  • duffy – mercy (3:39) : warm-up/stretching
  • pitbull/t-pain – hey baby (3:56) :  seated, standing climb.  seated for one min, standing for one minute.  increase tension.  seated for one minute, increase gear.  finish out of the saddle. PE 4-5
  • the clash – train in vain (3:09) :  steady climb, beginning in the saddle.  steadily increase gear, reaching PE 5.
  • metallica – no leaf clover (5:44) : okay, i know metallica is a little out of the ordinary, but i really like this version.  starting in the saddle, speeding up on each pickup in the chorus.  this one starts out slow, so start moderately heavy.  PE 5-7.
  • needtobreathe – let us love (3:42) : i know i promised no flat road, but this is a little break in the climbing.  keeping it active, around a PE 5-6, but workout is not from climbing.  moderate resistance, keep the pace quick.
  • the white stripes – seven army nation (3:51) :  seated climb, increase speed during chorus.  there are three surges, 20-30 sec each.  add tension after each surge.  PE 7-8 (this is as heavy as we get).
  • katy perry – birthday (3:35) : yes, katy perry talks about her birthday suit on this one.  i apologize in advance.  lifts in and out of the saddle.  keep it quick, 10 sec in the saddle/10 seconds out.  repeat throughout song.  enough resistance to keep your body stable out of the saddle.
  • the rolling stones – gimme shelter (4:32) : slightly uncomfortable, seated for one minute, standing for one minute.  maintain cadence.  PE 7.
  • police – every little thing she does is magic (4:20) :  seated/standing, surging in speed with every pickup in chorus.  PE 6-8
  • the killers – human (4:05) :  seated in the saddle, standing push out of the saddle.  PE 5-6
  • tim mcgraw – just to see you smile (3:35) : cool down, stretch

Welcome Back Tabata!

another playlist to start your thanskgiving weekend.  sprinting, climbing and finishing with some tabata work.  enjoy!  here is the spotify link : cycle tunes 11.4.13

  • miley cyrus – wrecking ball (3:43) : everyone loves to hate on miley, but this is a good one to start stretching / warm up work
  • u2 – mysterious ways (4:03) : couple of easy hills to get us started
  • katy perry – walking on air (3:43) : i’m loving the new katy perry cd.  lifts in and out of the saddle
  • rudimental – not giving in (4:00) : i like to keep the resistance from the lifts and then move uphill from there.  this is our first heavy peak.
  • maroon 5 – harder to breathe (4:08) : sprints
  • bastille – pompeii (3:34) : steady, quick flat road
  • bonnie tyler – holding out for a hero (5:49) : continuing the flat road for a bit, i usually cut this one a little short
  • m.y.c. – rock (5:38) : hope you are ready for tabata time!  as a reminder – all out,80% exertion for 20 seconds, ten second break.  repeat 7 times.  total of 8 rounds.  this should tire you out, don’t hold back on those 20 second surges.
  • raphael saadiq – heart attack (3:04) : little bit of recovery, i usually cut a little short so we have a strong finish
  • pitbull – timber (3:24) : finishing with quick lifts in and out of the saddle
  • drake – hold on (3:48) : cool down / recovery

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 – you really got me (2:41) : heading uphill, quick surges in the saddle
  • kid rock – all summer long (4:58) : start of approx 8 min of steady uphill climbing.  building up to a peak with this first song
  • eagles – in the city (3:45) : by the time the eagles start, should be a heavy slow point.  head for a quick downhill once the song picks up, and finish with a quick climb to the top.
  • the charlie daniels band – devil went down to georgia (3:35) : bit of recovery from the climbing work.  this is an active flat road.  pushing speed for approx 90 seconds after a solid recovery.
  • tegan and sara – closer (3:30) : lifts in and out of the saddle.
  • kasabian – fire (4:12) : back to climbing.  this time, heavy, quick surges in the saddle.
  • pink floyd – another brick in the wall (3:49) :  continuing the climbing work (noticing a theme here?).  starting out slow, still heavy from our surges.  downhill for a bit and quicken pace as the song picks up.
  • kerli – walking on air (4:27) : ok, i admit this song is a little out there, but it is really catchy and one of my recent favorites.  resistance comes down, steady, quick flat road.
  • everclear – everything to everyone (3:21) : running here, in and out of the saddle, so resistance should a little heavier than a normal flat road.
  • lana del rey – summertime sadness (remix) (3:35) : finishing with final interval – heavy climbing out of the saddle, with surges in the saddle
  • lorde – royals (3:10) : stretch, cool down

back to the basics

hi friends – one of my oldest, favorite rides.  hope you enjoy!  here is the spotify link : cycle tunes 7.15.13

  • dazz band – let it whip (4:29) : warm up / stretch
  • aerosmith – sweet emotion (3:15) : let’s get going – steady little uphill climb, surges to get us there quickly.
  • the rolling stones – paint it black (3:44) : surges on the pick ups in song – each about 15 sec long, approx 10-15 sec break in between.  this is a good one!
  • prince – kiss (3:46) : steady climb uphill
  • kelis – acapella (4:08) : remember the girl who sang “my milkshake brings all the boys to the yard”?   well, here she is bringing the heat, with sprints.  each approx 35-45 sec on the chorus.  have fun.
  • lady gaga – poker face (3:57) : climb uphill, surges on the chorus
  • kevin rudolf – let it rock (3:51) :  lifts, in and out of the saddle 
  • u2 – vertigo (3:14) : i would love a flat-road right now, but it’s not happening.  steady climb uphill
  • needtobreathe – let us love (3:42) : quick, out of saddle surges on chorus
  • peaches & herb – shake your groove thing (5:46) : i accidentally chose the long version here, i cut short in the middle of class.  flat road endurance, a couple of short surges in the saddle (some of out of saddle if our bottoms need a break!)
  • p!nk – trouble (3:11) : last one – sprints on chorus
  • rolling stones – gimme shelter (4:32) : slow / cool down

Summer : Time to Bring the Heat!

hi everyone – we had a really warm, humid cycle class this morning.  glad i spared everyone a double tabata day, but don’t think everyone will be so lucky next week.  here is a new playlist, and the link to spotify is here: cycle tunes 6.17.13  enjoy!

  • needtobreathe – white fences (3:46) : warm up / stretch.
  • gnarls barkley – run [i’m a natural disaster] (2:45) : quick set of surges to get everyone started.
  • eurythmics – sweet dreams (remix) 5:31: first of two tabata rounds.  20 hard core, heavier resistance than your surges.  10 sec recovery.  repeat 7 times (total of 8 rounds for the non-mathematicians).
  • kerli – the lucky ones (3:56) : recovery, followed by quick seated flat.
  • manfred mann’s earth band – blinded by the light (3:49) : heavy seated climb.
  • fergie, q-tip, etc. – a little party never killed nobody (4:01) : heavy, pushing uphill in quick surges.  may need some out of the saddle work at this point.  p.s. – song title reflects their grammar, not mine.
  • till the world ends (remix) : britney spears (5:20) : second tabata round.
  • walk the moon – anna sun (5:22) : i’ve said this before – one of my favorite spin songs!  quick flat road.
  • v v brown – l.o.v.e. (2:58) : heavier load, moving uphill.  fun song!
  • bruce springsteen – radio nowhere (3:21) : quick surges.
  • genesis – that’s all (4:26) : cool down / stretch

Double Tabata Time

wow– two months since my last jollyspins post.  please forgive me!  life has been a little crazy, but here is a new playlist for you as we head into the summer months.  this ride features TWO sets of our tabata work.  definitely a strong way to start your weekend.  here is the link to the spotify playlist: cycle tunes 5.2.13

  • daft punk, pharrell williams – get lucky (4:09) : warm up / stretch.
  • parov stelar – the paris swing box (5:22) : i’m trying to mix up my musical genres here.  pretty cool song.  continue warm up until 0:52, and then move into an out of the saddle climb, followed by in the saddle surge.
  • skrillex, the doors – breakn a sweat (5:02) : first tabata set.  20 sec on / 10 sec recovery.  a total of 8 rounds.
  • the edgar winters group – free ride (3:07) : recovery from tabata, followed by active, 50% intensity flat road.
  • alex gaudino – i’m in love (3:37) : lifts, in and out of the saddle.
  • icona pop – i love it (2:37) : i really love this song.  sadly spotify doesn’t have the radio edit, so watch out on a few not so friendly words on this one.  a quick push uphill, with surges on the chorus.
  • diddy, dirty money – coming home (3:59) : long climb uphill.  three increases to the top, steady pace.
  • fatboy slim, mogual – ya mama (push the tempo) (6:07) : second tabata set.
  • fitz and the tantrums – don’t gotta work it out (4:09) : recovery from tabata.  flat road if needed, but i cut this one short after two minutes.
  • nicki minaj – va va voom (3:04) : as is always the case with nicki minaj, go with the edited version.  final set of lifts.  everyone is pretty wiped out at this point.
  • scissor sisters – take your mama (4:32) : cool down / stretch.