Happy New Year!

Hi everyone!  Hope y’all have had a great start to 2015, and if you’re an instructor, I’m sure you’re in the midst of the busy “resolution season!”  While gyms are a little more crowded than normal, it is fun encouraging new faces and cheering people on toward their goals.

I have a new playlist for you — based on feedback from my class this morning, I think it’s a good one.  A lot of heavy climbing, with a couple of flat road sprints/surges mixes in.  Here is the spotify link, enjoy!  cyle tunes 1.12.15

• hogni – bow down (2:41) : warm up, stretching
• florence + the machine – dog days are over (4:12) : i haven’t played this one in a while, but a couple of easy hills to get things started
• guns n’ roses – sweet child o’ mine (5:56) : this is the beginning of over 8 minutes of climbing.  here is the first half.  i started with one solid peak to the top over the course of this song, four increases to the top.
• 3OH!3 – back to life (3:46) : finishing up the climb here.  slight downhill and then a steep increase at the end
• wolfmother – woman (2:56) : quick flat road here to recover from the climbing, approx 70% of max resistance, quick pace
• katy perry – this is how we do (3:24) : I can’t help it, this is one of my favorite songs and I continue to add to my playlists.  time for some lifts in and out of the saddle
• sia – chandelier (3:36) : surges in the saddle
• avicii – the days (4:38) : time for our second set of hills.  first peak over the course of this song.
• coldplay – a sky full of stars (4:28) : second peak, this is it for the heavy hills!
• mark ronson/bruno mars – uptown funk (4:31) : lifts in and out of the saddle
• calvin harris – feel so close (3:26) : surges in the saddle
• ben howard – keep your head up (4:25) : cool down / stretching

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

No Pain, No Gain

hi everyone!  new playlist this week.  sort of a hodge-podge of tunes… but i thought it worked well.  here is the spotify link, enjoy!  cycle tunes 1.31.13

• bruno mars – marry you (3:50) : stretch / warm up.  realized i should have saved this one for the valentine’s day ride, but it’s a fun one to use for warmup.
• ciara ft. usher – turn it up (3:09) : usher is not my favorite, but i think it’s a great tune for seated surges on the chorus.
• swedish house mafia – don’t you worry child (3:33) & chris wallace – remember when (push rewind) (3:14) : quick climbs here.  two peaks, surge on each increase.
• christina aguilera – your body (4:00) : sprints.
• r3hab & zroq – skydrop (radio edit) (3:04) : lifts in and out of the saddle. i know you want a break, but just wait for it!
• chris willis – put your hands up (3:30) : surges.
• zz top – legs (3:36) & kings of leon (radioactive – remix ft. west angeles mass choir) (3:29) : final climb, two peaks, heavy.
• jay sean – boom boom (3:17) : final set of lifts.
• pit bull – don’t stop the party (3:26) : standing climb, seated surge on chorus.
• tyrone wells – and the birds sing (3:42) : cool down.

 

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.