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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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