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Friday, August 13, 2010

Spin Ride ☺

As a side note, if you're looking for other spin rides, just click on the spin related labels on the right.

I made this one last week, I like it because it's a good mix of some newer songs with some remixes of older songs.  I might make some minor tweaks going forward, but here it is as it stands right now.

Let's Get It Started - Black Eyed Peas - 3:48
Warm up song - get the blood flowing, heart rate up a bit.  Moving from seated flat to standing run with light resistance, out to three, back to two.  Mix it up a bit.

Waiting For Tonight - Jennifer Lopez - 4:04
Let's start out climb.  Starting out moderate, in the saddle.  Adding some resistance every minute.  Aiming to maintain the pace even as resistance gets heavier.

DJ Got Us Fallin' In Love (clean) - Usher featuring Pitbull - 3:42
Still climbing that hill.  In the saddle, come out to three on the chorus.  Each time we return to the saddle let's add a bit more resistance.

Riders on the Storm - Creed - 6:19
This is a longer song so let's start it in the saddle.  The hill is heavy so I remind the class that this song is about endurance, it's not a race.  Slow and steady.  Still adding every minute or so.  About 2-3 minutes in I'll transition them out to a standing climb in 3 to finish the hill.  It's gets HEAVY.

If I Had You - Adam Lambert - 3:48
Take it to the saddle and back the resistance off half way, leaving a moderate hill.  We're going to sprint.  Three 30 second sprints.  First sprint is on a moderate hill.  Second is on a light hill.  Third is anywhere between a light hill and a flat road.  The first two chorus breaks are each 30 seconds, the last is about 45 and goes to the end of the song.

Bootylicious - Destiny's Child - 3:28
Start off recovering.  Mandatory 1-2 minute recovery then an active recovery as we start up our hill.  The next few songs follow the same pattern as the first four.
Moderate resistance, in the saddle climbing.

Naturally - Selena Gomez & the Scene - 3:07
Hill is moderate to heavy.  Coming out of the saddle on the chorus, picking up the pace and energy for 30 seconds, then back to the saddle, add some more resistance and repeat on the next chorus.

Bad Company - Five Finger Death Punch - 4:23
Let's make that hill heavy and take the whole song out of the saddle.  Adding resistance as desired.

Don't Trust Me (Clean) - 3OH!3 - 3:14
Once again, back to a moderate hill and three sprints.  First on a moderate hill, then light hill, then flat.  Taking off on the chorus, 30,30, then about 45, to the end of the song.

Breakeven - The Script - 4:21
Recover about 2 minutes and then climbing in the saddle.
Moderate hill to start, add as desired.

I Made It (Cash Money Heroes) (Clean) - Kevin Rudolf, Birdman,  Jay Sean & Lil Wayne - 4:10
Final song.  I tell the class that they've almost "made it".  Hill gets heavier fast.  I usually have them add on every 30s-1min, for the final minute I ask them to dig deep and pick up the pace.  For the final 30 I ask them to hold on to that pace and add a little resistance.

Amazing - Seal - 3:02
Cool down!!  Well deserved.

Enjoy this one, I think it's fun.


Marianne said...

Let's have one of your great playlists posted!!

Jessica said...

Just did! :)