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
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Something for everyone

Hi everyone – I have a new playlist for you!  I mentioned this in my last post, but I’m only teaching once a month– which is actually motivation for me to create a new playlist each time I teach.  I am thinking about expanding the site a bit and posting more frequently- is there anything else that would be helpful or would you just like to see playslists?

This one is pretty random in terms of content, but a good mix of climbing/flat road/ sprints.  Enjoy!  Here is the spotify link: cycle tunes 12.13.14

  • earth, wind & fire – september (3:35) : warm up/stretch
  • zz top – sharp dressed man (4:13) : rolling hills to get everyone warmed up
  • lynyrd skynyrd – gimme three steps (4:30) : you can do pretty much anything here – I am going with some quick surges at approx. 60-70% of max resistance, but you could also throw in a straight climb, lifts in and out of the saddle- whatever you’re feeling!
  • citizen cope – bullet and a target (3:49) : i have to admit, i am throwing this one in for myself- i love this song.  i take a steady, steep climb on this tune.
  • vance joy – riptide (3:24) : this is a great one for downhill run.
  • benny benassi – control (3:29) : again, this is another personal favorite.  sprints on this one.
  • scissor sisters – only the horses (3:43) : quick pace, lifts in and out of the saddle.
  • crazy town – butterfly (3:37) : same as earlier in the ride, surges at approx 60-70% max resistance.
  • angels and airwaves – the adventure (5:13) : this is the longest push of the day.  this song starts off slow, but we’re on to the second, steady climb of the day.
  • k’naan – wavin’ flag (3:33) : steady, quick pace.  flat road.
  • katy perry – this is how we do (3:24) : final push of the day, lifts in and out of the saddle.
  • alabama shakes – hold on (3:46) : cool down/stretch

Get The Adrenaline Pumping

hi everyone!  hope you are enjoying an extended MLK weekend.  this playlist may be one of my favorites… a lot of endurance work (which relies on the class really pushing themselves on the long stretches of uncomfortable resistance), but a few climbs to break up the ride.  here is the spotify link, enjoy!  cycle tunes 1.17.13

  • the script, will.i.am – hall of fame (3:23) : really great warm up song.
  • calvin harris, florence welch – sweet nothing (3:33) : quick seated surges on the chorus.
  • liquid soul – adrenaline (7:51) : here comes the endurance work.  almost 8 minutes in the saddle.  uncomfortable resistance, but not a direct uphill climb.  can mix it up with one minute out of the saddle, one minute 5 rpm surge, etc.
  • icona pop – i love it (2:36) : ok, i really like the pop beat of this song, but there are a few unfavorable words that i had to manually edit.  but it’s so fun!  time for lifts in and out of the saddle.
  • chris brown – don’t wake me up (3:43) : surges/sprints.
  • golden earring – radar love (3:44) : ok, this song was recorded before my dad was out of high school (love that it’s sandwiched between chris brown and jessie j).  but it’s really great for climbing.
  • jessie j – domino (3:52) : surges and/or lifts.
  • morgan page – body work (4:00) : another solid endurance push.  can also move into a slight uphill climb toward the end.
  • u2 – where the streets have no name (4:47) : feel free to continue with some endurance work (i skipped ahead for the first 1 min or so of song to keep momentum) or move into climbing.
  • ke$ha – die young (3:32) : can’t believe i used ke$ha, but i did.  sprints to finish the ride.
  • the head and the heart – lost in my mind (4:19) : stretch / cool down.