Dynamite Spin Mix (53 minutes),A State of Trance Spin Mix (52

Dynamite
minutes)
Spin
Mix
(53
I’ve been feeling the need to do a mix
of recent dance tunes.
This mix
includes a bunch of hits that have
been charting this summer, including I
Like It from Enrique Iglesias,
Dynamite and Break Your Heart from
Taio Cruz, Love the Way You Lie by
Eminem, Memories by David Guetta, Naturally by Selena Gomez &
The Scene, Telephone from Lady GaGa, Blah Blah Blah from
Ke$ha, and Airplanes from B.o.B. to wind it up.
Two Tribes – Frankie Goes to Hollywood (3:56):
Let’s warm up
to this 1984 dance hit that went to number one in the U.K.,
New Zealand, Germany and the Netherlands, but inexplicably
only #43 in the U.S.A. Either way, the song has great warm up
energy. Let’s get those legs moving.
I Like It (feat. Pitbull) – Enrique Iglesias (3:52): Start
with some lifts: 8 counts for the verses, 4 counts for the
choruses. At the bridge (2:00 – 2:30) go to 2 counts. This
song was all over the Top 10 in multiple countries this year:
the U.K., Australia, New Zealand, Belgium, Spain, the U.S.A.,
Canada, Denmark, Finland, France, Ireland, Norway, Scotland,
and Switzerland.
Dynamite – Taio Cruz (3:24): Cruz is an English popstar and
this tune has catchy all over it – just try not to hum it
later. We’re going to use it for a high tension out of the
saddle climb, so take that resistance up to 6/10 and alternate
between regular and aggressive stances 45 seconds/45 seconds,
then 1 minute each.
Machines Can Do the Work – Fatboy Slim vs. Herve (5:01):
Speaking of catchy, Fatboy Slim is a lot more memorable than
Norman Cook (his real name).
We’re going to start with a
tempo drill. At 1:00, surge for 60 seconds. At 2:00, turn up
the tension a couple of clicks, and go back to tempo. At 3:00
we surge again for 60 seconds. At 4:00, turn up the tension
and go back to tempo to ride it out.
Love the Way You Lie (feat. Rihanna) – Eminem (4:23): Let’s
do a seated climb to this controversial song about domestic
violence.
At 0:25 take that tension up to a comfortable
challenge and dig in. Be forewarned: Eminem drops a few fbombs in this one, and I couldn’t find a radio edit.
Memories (feat. Kid Cudi) – David Guetta (3:31): David Guetta
is a French DJ who really knows how to spin a tune – his music
is so darn, well – happy. It makes me want to dance when I’m
alone in my living room, never mind in a club at 4:00 a.m.
Another language warning, though: this one uses the word
sh*t. We start a ten minute out of the saddle climb here.
Are you up for it?
Break Your Heart – Taio Cruz (3:06):
And what’s wrong with a
double shot of Taio Cruz? Heading into some rolling hills.
Every 10-30 seconds take the tension up a notch; after 3-4
increases, head back down the same way.
Naturally – Selena Gomez & The Scene (3:23):
I first came
across this song not long after having Kate. I was out for
one of my first tender walks after getting home from the
hospital and couldn’t stop myself from breaking into a jog
(that I later regretted) when I heard the chorus of this
song. The bloom has since gone off the rose a bit, since
Canadian TV network CTV picked up the song to plug their fall
lineup of TV programs. What we’re going to do here is what
comes naturally: an out of the saddle climb for the verses,
and hard, all-out sprint for the choruses. Do ’em seated or
standing. I’m gonna stand.
High Roller – The Crystal Method (5:30):
Take some welldeserved recovery after that 10 minute hill that ended in
crazy sprints.
Rest for 1:07, then start some single-leg
training with medium-high tension 7/10. One minute each leg,
two sets. A high roller is also known as a whale and just
like Ahab, casinos look to reel them in. In Las Vegas you
need to be able to gamble with anywhere from $150,000 –
$300,000 to be a high roller. (Are you kidding me? I feel
bad if I lose 20 bucks at the casino.
That’s five
cappuccinos.)
Telephone (feat. Beyonce) – Lady GaGa (3:41): I’m a huge,
unabashed GaGa fan. She wrote this hit for Britney Spears,
who rejected it. (Can’t you hear Britney in it?) Britney’s
loss – it went on to hit #3 on the American Billboard charts
and #3 in Canada as well. On the surface, the song is about a
woman who doesn’t want to take her boyfriend’s call while
she’s at a nightclub, but GaGa says she doesn’t go to
nightclubs and the song is really about her workaholism.
We’re going to use this song for some lifts 8/4/2, at least a
minute for each.
Blah Blah Blah (feat. 3OH!3) – Ke$ha (2:52):
going for a full 7 minutes.
Fire – Scooter (3:30):
Keep those lifts
Oh yes, I am cruel.
The best way to get any remaining
energy out is with some sprints, so let’s go at 0:20 when the
singer shouts “go!”
15 seconds on/off, then 30, then 45
seconds. Then blessed recovery.
Airplanes (feat. Hayley Williams of Paramore) – B.o.B.
(3:01): Cool down with this ultra-catchy hip hop tune from
B.o.B. It took me ages to track down the name of this song
after hearing it on the radio. I thought I heard Eminem on it
sometimes, and other times not (turns out there’s a second
song, Airplanes Part II on which he does appear). Once again,
watch for explicit language.
Stereo Love – Edward Maya and Vika Jigulina (4:08):
cool down and goodbye music.
Some more
A State of Trance Spin Mix
(52 minutes)
Longtime readers of the blog will know
I’m a huge fan of Dutch wunderkind DJ
Armin van Buuren, and not just because
we’ve both been to law school. Van
Buuren
spins
trance
tunes,
particularly good for zoning out and
just letting your legs move during a
ride. All of the songs in this mix come from his latest CD, A
State of Trance 2010. I ran it for my class tonight and asked
for feedback. One regular gave it a thumbs up and said he
thought it made him work harder than usual. Another said she
preferred my usual Top 40. I thought it was challenging but I
forgot my heart rate monitor so I couldn’t compare it with
previous weeks.
Taxi (Original Mix Edit) – Simon Patterson (4:32): Warm up
your legs and do some upper body stretching. At 2:15 pick up
the pace by 10% – fast legs here, we’ve got somewhere to go
today.
Run Till U Shine (Cosmic Gate Remix) – Andrew Bennet and Sir
Adrian (8:00): Some rolling hills here. Tension increases
one click at a time, every 10-30 seconds, then down again one
click at a time. From 3:30 – 5:10 it switches to a seated
climb. At 5:10, head back into rolling hills.
Collider (Jorn van Deynhoven Remix Edit) – Thomas Bronzwaer
(4:01): start with a fast, out of the saddle climb to 0:35.
Rest when the music rests (0:35 – 1:12). From 1:12 – 1:40
move into a seated climb.
At 1:40 we’re back out of the
saddle and gathering speed.
Alternate between regular and
aggressive stances every 15/30/45 seconds.
We Won’t Forget (Original Mix Edit) – Robert Nickson (4:30):
Time for some sprints. Surge to 1:20, then recover from 1:20
– 3:00. From 3:00 – 4:00 we’re gonna sprint. Recover to
4:30.
Ancient World (Roger Shah Long Haul Flight Edit) – Roger Shah
and Signum (4:33): Start with some 8 count lifts to 0:40.
Take a break from 0:40 – 1:40, then add a hunk of tension
(7/10) and go back to 8 count lifts. At 3:30, take off some
tension (4/10) and pick up the pace but stick with 8 count
lifts.
Ibiza Sunrise (Classic Dub Edit) – Myon, Shane 54 and Labworks
(5:00): An out of the saddle climb. At 1:11 sit down and
close your eyes and keep the pedals moving. At 2:30 we’re
back to climbing until 4:30.
recovery.
The last 30 seconds are for
Last Minute (Original Mix Edit) – Ron Hagen and Al Exander
(3:34): Come out of the saddle and start to climb. Take a
break from 1:00 – 1:35 then get back to it. For two minutes,
alternate stair-climbing (standing jog), regular stance,
aggressive stance (20 seconds each), 2 sets.
Not Going Home (Armin van Buuren Remix Edit) – Faithless
(5:00): Start with some 8 count lifts. Take a break from
1:30 – 2:08 and move back into 8 counts. At 3:50 switch to 4
counts through the end of the song.
She Moves (Original Mix Edit) – Andy Moor and Carrie Skipper
(4:56): Tempo. Take the tension to 4/10 and find a cadence
you can maintain for the full five minutes of this song.
Close your eyes and focus on your pedal strokes: pushing down,
scraping across the bottom and pulling up to make nice smooth
circles.
Sun in the Winter (Alex M.O.R.P.H. Remix Edit) – Max Graham
and Neev Kennedy (4:19): For the first 45 seconds continue
with the tempo ride from the previous song. From 0:45 – 1:40
take a well-deserved minute for recovery. From 1:40 – 2:23
we’re climbing out of the saddle with light tension as the
music builds. Finish up with some sprints from 2:23 – 3:45:
15 seconds on/off then 30 seconds on/off. At 3:45 we’re done
– wind back the tension and head into the cool down.
Closer (Original Mix Edit) – Susana, Omnia and The Blizzard
(4:21): Cool down. Start with some easy spinning, then upper
body stretches. Careful dismount, take all the tension off
the bike (that’s extends the life of the brake), and we’ll do
some lower body stretches for quads, glutes, hamstrings and
calves. Ahhhh……..
Spin it Old School Spin Mix
(51 minutes)
Hi! My name is Nancy MacLellan from Halifax, Nova Scotia.
Two years ago I started taking Cynthia’s classes as a regular
participant. Everyday at 1:00 pm you will find me in the spin
room at my gym like a piece of furniture. I was so inspired
to become a spin instructor after taking several of Cynthia’s
classes. I didn’t have much of a fitness background until I
met her. I signed up to take the training through my local
gym. That was the easiest part. It’s time to apply what I just
learned.
I was so nervous to teach the first warm up track
with Cynthia. I was like a deer in head lights. Cynthia made
me feel comfortable and encourage me to do it! Here I am! I
have been teaching Free Style Cycling for over a year with
five regular classes on the schedule.
I knew I wanted to teach more classes. I
couldn’t get enough!!! MY gym was bought
by another chain of gyms and I knew
everything was going to change. Since then
I enrolled in Schwinn Cycling training to
learn more. Still I couldn’t get enough.
I wanted to know everything about cycling
so I enrolled in the RPM training through
Les Mills.
After three months of some
serious training I heard back from Fitness
Assessment and they replied back congratulating their newest
Les Mills RPM Instructor. On top of that I enrolled in the
Body Pump training as well. I am waiting to hear back from
Les Mills for my Body Pump Certification.
Thank you, Thank you Cynthia.
You are my inspiration!!
My classes consist of the Bill Board’s top hits but I like to
spin it old school at times. Check out some of the songs your
participants will learn to love.
Now You’re Gone – Basshunter (3:32): Mixed Terrain
Pick up your shoulders and roll them up back and down.
Start off with a standing climb (feels like mud) increase
intensity around :30 seconds.
:58 seconds increase resistance, hold tension until sprint and
dial back slightly.
1:15 seated sprint for 60 seconds. There is no recovery.
2:12 you’re back on your feet with heavy resistance to finish
the hill climb. (78 seconds) Add two increases to increase
intensity.
Sandstorm – Darude (3:46): 2 – 60 Second Sprints
Overhead stretch,
recovery.
shoulder
roll,
take
a
drink,
seated
:29 seconds (1 minute sprint seated or standing or 30 seconds
alternating positions).
1:29 recover – posture break, water (30 seconds recovery).
2:00 seated climb to keep heart rate up.
2:28 (1 minute sprint seated or standing or 30 seconds
alternating positions).
Good Vibrations – Marky Mark and the Funky Bunch (4:29):
Seated Rolling Hills x5
In the saddle recovery, water break.
:32 1st sprint down the hill to start the work.
:49 gear up, saddle climb, hips back, dig in.
1:12 2nd sprint.
1:28 increase gears, sit back and climb, choose your intensity
according to your fitness level.
1:52 3rd sprint.
2:06 quick drink then add a load, back to your climbing legs.
2:46 4th sprint.
3:03 longer climb ahead (48 seconds).
3:50 last sprint to the end (40 seconds).
Staying Alive (Dance Traxx Remix) – Bee Gees (3:52):
Alternating Standing and Seated Climbs
Increase resistance every 30 seconds and alternate positions.
Encourage participants to keep the same pace as the hill
increases.
Feel the Beat – Darude (4:17):
60 seconds sprints X2- I
usually play this one after a heavy hill climb to give the
additional recovery before the 1st sprint.
:58 sprint for 60 seconds (seated or standing).
1:58 recover and grab some water (posture breaks).
3:16 sprint to the end.
Jump that Rock (Whatever You Want) – Scooter Vs Status Quo
(3:26): Attacks & Racing
Recovery for 30 seconds, big turn of resistance for attack.
:33 standing attack.
:45 seated racing (maintain resistance).
1:00 seated climb.
1:27 standing attack.
1:40 seated racing.
1:53 seated climb.
2:18 increase of resistance, stay in saddle.
2:45 standing attack.
2:58 seated racing.
3:11 recovery.
I Like to Move it Techno Mix – DDR Dance Dance Revolution
(3:47): Mixed Terrain
When music starts take it Standing Tall, stretching through
the hip flexors, lifted chest.
:14 hinge forward to standing climb with the tempo (increasing
resistance to support body weight).
:30 get low, hips over the saddle (maintain tension) tuck chin
in, belly button in.
:45 increase intensity – standing climb.
1:17 get low.
1:48 mix it up to a seated climb.
2:19 standing climb.
2:50 get low (hover).
3:07 seated to the end.
U Can’t Touch This – MC Hammer (4:17): Rolling Hills
Shoulder Roll, posture break.
:15 standing climb (support weight).
:44 increase intensity remain standing.
1:12 increase intensity remain standing.
1:40 1st sprint downhill seated.
1:55 standing hill climb.
2:24 2nd sprint.
2:38 climb.
3:08 3rd sprint.
3:21 climb.
3:51 4th sprint until 4:06.
No Limits – 2 Unlimited (3:45): Team Sprinting
I usually wing this one with the tempo.
two groups.
Split the class into
1st team sprints for 20 seconds, 2nd team after first 20
seconds, alternate until the end. 5 sets of 20 seconds.
It’s a Long Way to the Top – AC/DC (5:15): Standing Climb with
a 60 second sprint to finish.
Standing climb Increasing intensity every 30 seconds.
4:12 seated sprint for 1 minute, decreased slightly after 30
seconds staying close to the working resistance.
How Far We’ve Come – Matchbox Twenty (3:29): Attacks & Racing
Start with a Seated climb.
:45 standing attack (hips come forward, no contact with the
saddle, lean slightly forward).
:56 racing (maintain resistance and slid your hips back in the
saddle, dig in).
1:08 seated climb.
1:30 standing attack.
1:42 racing.
1:54 back to climb, increase intensity.
2:31 attack.
2:42 racing.
2:54 attack.
3:06 racing to the end.
Beds are Burning – Nova Space (3:23): 3 sprints
:44 1st sprint, seated sprint or standing (30 seconds).
1:20 short recovery.
1:36 2nd sprint.
2:00 recovery.
2:19 3rd sprint to the end (over 1 minute).
Somewhere Only We Know – Keane (3:49): Cool Down
flush out the legs, slow down to the tempo, recover.
Thanks Nancy! I was so touched that I’ve provided inspiration
to you, and I love that you’ve run with it and are doing far
more than me! (By the way folks, you should see Nancy these
days – she is looking very buff.)
In the “I knew it” department, a
recent Syracuse University study
reported in Canada’s Globe and
Mail demonstrated that women
burn fewer calories than men
doing the very same exercise.
Men and women ran, then walked
1600 metres at the same speed.
When running, men burned 124
calories to women’s 105.
When
walking, men burned 88 calories to women’s 74 calories.
Nothing to be done about it except to hit the gym a little
longer and eat less.
Well folks, Nancy was our last guest poster of the summer and
I’m on my last week of maternity leave. I go back to work
after the Labour Day weekend, and my husband will be home with
Kate. I am looking forward to going back to work, especially
since I’ll still have a day or two a week to spend with Kate.
I want to send out a huge thank you to all the spin
instructors who volunteered their time and expertise over the
summer to keep the blog fresh and full of great tunes and
playlists for everyone. Thank you Denise, Judy, April, Tim,
Beth Ann, Darcy, Selma, Lisa, Adrienne, Bob, Paul, Amy,
Gabriela, Jenn, and Nancy.
I am so grateful!
Love the Heat Spin Mix (58
Minutes)
This is Jenn from Move Me with
Music. It’s almost the end of
the summer, and I’ve been loving
the heat! I’m now 6 months
pregnant and though Spinning is
getting much more challenging
and uncomfortable, I see the
benefits physically and
mentally.
Here is a nice mix of soft rock, hard rock, pop, indie, with a
little 80′s
and new age thrown in. I hope you enjoy. :)
Viva La Vida – Coldplay (4:01):
ct.
Forca – Nelly Furtado (3:40):
Verse – seated flat – 85-95 RPM
Chorus – Standing Flat
Warm up, rhythmic releases 8
Bridge – Running with Resistance (RWR)
After last chorus, finish with Jumps – 3rd to 2nd 8 count
Voodoo – Godsmack (4:39): Verse – Seated Climb, Chorus –
Seated Climb – double cadence
Phonography – Britney Spears (3:33):
Verse – Seated Flat
Pre-Chorus – Increase resistance – Jumps 1st to 2nd 4 count
Chorus – RWR
Instrumental – Jumps 2nd to 1st 8 count
Bridge – Seated Climb
Sleeping Satellite – Tasmin Archer (4:42): Verse – Seated
Flat, Chorus – Double Cadence
One Thing – Finger Eleven (4:39): Verse – Seated Climb –
HARD!, Chorus – Standing Climb
Lisztomania – Phoenix (4:01): Verse – Standing Flat – light &
rhythmic, Chorus – Seated Flat – 90-100 RPM
Heart of Glass – Blondie (4:11): Verse – Challenging Flat –
keep resistance & focus on breathing in and out of the nose
Disturbia – Rihanna (3:58): Verse – Seated Climb – HARD!,
Chorus – Standing Climb
Blurry – Puddle of Mudd (5:04):
Verse 1 – Seated flat
Verse 2 – Increase resistance slightly – put some sand
underneath your tires
Chorus – Increase resistance more – Sprint in 3rd
Trouble is a Friend – Lenka (3:35):
Verse – Standing Flat
Chorus -Jumps – 3rd to 2nd – 1 set at 8 count, 2 sets at 4
count
Bridge – Seated climb
Vanilla Twilight – Owl City (3:52):
Verse – Seated Flat
With beats – increase resistance to sand under tires, keep
cadence
Chorus – Seated Climb – moderate
Breathe Me – Sia (4:36):
Seated Flat – Cool Down.
eventually come to a stop
Begin to slow your legs and
May It Be – Enya (3:45): Stretch
Thanks Jenn!
I loved Forca and it’s great to showcase a
Canadian artist like Nelly Furtado.
Looking to lose some weight? Add water. A recent Virginia
Tech study showed that people who drank two glasses of water
before each meal lost an extra 4.5 lbs over the 12 weeks of
the study, versus those who did not start their meals with
water.
Chug-a-lug!
We’re down to the last guest poster of the summer. My former
grasshopper Nancy is posting a ride – look for it on August
30. Happy spinning, everyone.
She Wants to Move Spin Mix
(75 minutes)
Hi everyone, I’m Gabriela a.k.a. Aeon and I hail from the good
ol’ USA (Oklahoma City) but have made Toronto my home. I love
Canada!
A little bit about me: I suffered from severe
asthma as a child and because of it I wasn’t
able to have a very active childhood. If I ever
tried to do any sort of physical activity my
asthma would flare up and it would feel like I
was trying to breathe through a plastic bag. I
still remember trying to run a mile in PE in
grade 6 – I felt like I was drowning 5 minutes
into my run. I was always one of the last kids
to finish and I really hated that because I
have a very competitive streak. In 1997 I hired a personal
trainer and part of my training included a lot of cardio.
Since my PT taught spinning, it was just natural that I would
give it a try. I was a little intimidated – the music, the
bikes, the sweat … but I knew that I could do it – I love a
challenge and by this time, my asthma wasn’t so severe … I was
hooked and never looked back! Several years later and thanks
to encouragement from friends, I became a certified cycling
and group fitness instructor. Taking this step changed my life
dramatically and allowed me to not only push myself but to
believe that having asthma was not going to hold me back from
being the active person I was meant to be. Maybe this is why I
have a really soft spot for new riders. I always try to ensure
a fun and non-intimidating experience for first time riders.
After all, I was in their shoes at one time and look at me
now! :)
For my indoor cycling classes, I have one rule: If we can’t do
it on an outdoor ride, we are not doing it inside. Therefore,
all of my rides focus on proper technique and challenging
drills that move along with the beat of the music. I am a huge
music fan and find that if I can move to the beat, I push
myself a lot more and work harder so, this is how I teach. I
play all genres of music and try to include a little bit of
everything so that riders will at least find one song they
like. I find that hip-hop with the heavy bass beats works
fabulously in a cycling class, dance music, remixes and mashups also make for an amazing ride. I like to sneak the odd
industrial or indie song, maybe an obscure 80’s tune … this is
what makes indoor cycling fun! Anything goes when it comes to
the music and as long as it flows and the energy is high,
everyone is bound to have a great workout.
A note about the tension – I ask my riders to add resistance
until their cadence begins to match the beat of the music. I
find that it’s easier to coach in this manner than to use
percentages and/or numbers. People get confused but they can
easily understand the concept of slowing or speeding up their
pace to match a beat. The challenge is maintaining the pace as
we increase the resistance.
Here’s my ride profile for this week:
Stop! (Vince Clarke Sync 82 Remix) – Erasure (6:06): Time to
get this started! Add enough tension to feel yourself pedaling
against the wind and lets go for a light run to warm up those
legs! After 2 minutes and some light stretching, come out of
the saddle for a standing run. Make sure you have enough
tension while standing to always be in control of the pedals.
So Many Girls – Usher (4:36): The wind is picking up so load
it up until your legs move in tune with the beat. Have a seat
during the bridge and pound on those pedals to keep your pace
moving to the beat, increase the tension and come out of the
saddle on the chorus.
Rose Colored Glasses – Kelly Rowland (4:01): Now we’re really
hitting a hill! We need to load it up to match the slow pace
of this song. Hit the saddle and increase after each chorus –
this should feel like we’re pedaling through thick mud. Come
out of the saddle to take it to the top.
Dominos – The Big Pink (3:46): So what’s at the top? More mud!
Let’s lower the tension just a little to reflect our new flat
muddy road and continue plowing through. Put all your power
and strength into your quads and try to double time your pace
on the chorus. Visualize yourself speeding up through the
muddiest sections to get out of them as fast as possible!
There are three 20 second sets in this song – your legs will
feel like jello at the end but that’s why we do this!
Chica Bomb (Extended Version) – Dan Balan (4:21): Whew! That
was rough! Let’s come back to the non-muddy flats and release
some tension. We are going for a light run with uphill
sprints. Let’s maintain a 75% effort for the run and as the
chorus begins, load it up into a high gear, explode out of the
saddle and give me a standing sprint. Then bring it back to a
lower gear and come back to your seated run. There are 3 sets
in this song.
Acapella – Kelis (4:08): It’s time to recover after that
madness! Let’s load it up to pace to the music and go for all
endurance on this song. Really try to keep the same pace all
the way through and be sure to drink water as needed.
Memories 2010 – David Guetta (3:31): Come out of the saddle
and continue to run. We’ll switch between second and third
position for our standing run, keep your shoulders relaxed and
elbows soft. All your weight is on your legs and you’re
focusing on your pace. This time we’re just going to hit the
saddle and add a little more effort on the chorus without
touching the tension. Your legs should move faster but you
should always feel like you’re in control of the pedals. If it
feels like the pedals are moving you, turn up the tension.
Dancing On My Own – Robyn (4:46): Let’s load it up and ride
this slight incline – increase the tension after each minute
and to keep it challenging have a seat during the bridge. This
makes the ride a little tougher without you having to touch
the tension again.
Boardmeeting (DJ Mixstar) – Timbaland (2:29): Now it’s getting
steep! Continue to increase the tension to match the slow
beat. You should crank it up enough to need to stand for the
last minute.
She Wants To Move (Jason Nevins Remix)
(Make sure you get the Jason Nevins Remix
time for some Tabata pain people! Let’s
and go at about 80% for the first minute.
– N.E.R.D. (3:47):
of this song.) It is
lighten up the load
Then we are going to
sprint hard for 20 seconds and rest for 10 seconds three times
in a row after which we will recover for 45 seconds and finish
up with another sent of three 20/10’s. Remember to put maximum
effort into those 20 seconds!
Name Of The Game – The Crystal Method (4:15): Yikes! Let’s
slow it down with a heavy uphill climb. You know the drill,
match your leg speed to the music and INCREASE to mimic the
increasing level of difficulty.
Candy Bottom Girls – Q-Unit (3:38): Oh no! Another muddy flat
at the top! Lower the tension a teeny bit and settle into the
climb. Double time those legs when you hear Queen kick in on
the song.
Zero – Yeah Yeah Yeahs (4:26): Continue to move through the
mud for the first minute of this song, then decrease the
tension and get ready for a long downhill run – all the way to
the end people! We are almost done so you have to dig deep and
keep those legs moving!
Renegades Of Funk – Rage Against The Machine (4:34): Take the
first 30 seconds to recover and drink some water. If this song
does not make you MOVE then you have no pulse … load it up a
little to mimic the windy flat we are on and settle in for one
fast ride! Once you find the pace that keeps YOU challenged
hang on to it! Ride it all the way to the last note!
Sandstorm – Darude (7:26): We’ve come all this way to this
last challenging drill. We’re going back to Tabata … take some
water, dig deep and get ready! We have two sets of 20/10’s
with a one minute recovery followed by THREE more sets of
20/10’s. I know we’re tired but this is the part we will
remember when we finish class! On the third 20/10 it’s
competition time – imagine that competitive friend you have
(we all have one!) riding at your heels! They are gunning for
the finish line and they want it as much as you do – you have
to MOVE THOSE LEGS! All the hard work you’ve done, all the
training and motivation comes down to these last 20 seconds
and it’s up to you to hit that finish line before your
competitive foe does … DO IT!
Khaleegi Stomp – Transglobal Underground (3:53): Victory lap
time! Your heart is pumping, your vision is blurry, you might
be hallucinating but no – that was just you hitting the finish
line and winning! Let’s take the next couple of minutes to
slow down the heart rate and the legs – rehydrate and high
fives all around.
Indra – Thievery Corporation (5:25): This part is just as
important as all the training we just did, please stay and
stretch! The five minutes we get is not enough so be sure to
incorporate stretching into your daily routine. It helps
prevent injuries and keeps you flexible!
Thanks Cynthia for having me as a guest on your wonderful
blog. I am not the best at updating my blog but I can be found
at http://www.fightfitness.ca/spindj. I post streaming play
lists and talk fitness when I can find the time. Thanks again
and cheers everyone!
~Gabriela
Thanks,
Gabriela!
What a
fantastic
playlist.
I love this
ride – I am
going to
use it with
my class on
Wednesday.
Couldn’t find a couple of the songs on
iTunes (She Wants to Move and Candy
Bottom Girls). I substituted Rock Star
by N.E.R.D. for She Wants to Move.
Folks, Gabriela uses pop-out playlists so
you can listen to songs right from her
blog. She’s included the code for her
guest post, so to hear the songs, just
click on Pop Out Playlist.
Cool stuff.
I am
feeling
nostalgic.
My mat
leave is
over in two
weeks. How
the time
has flown.
Here’s a
pic of Kate
taken last week while we were on vacation
on Prince Edward Island. She’s rocking
her sunglasses and bikini, I think. I’ve
posted another pic – the view from our
cottage porch at dawn. PEI is a very
special place. Only got one ride in
while we were there – a short 26km ride
from St. Peters to Mount Stewart along
the Confederation Trail. While on the
ride, my friend’s Blackberry went off –
it was one of my dear friends calling to
tell us he’d just been appointed to the
Supreme Court of Nova Scotia! Wonderful
news.
The guest posts aren’t over yet – there
are two to go. Look for Jenn’s post on
August 22. She blogs over at Move Me
with Music – check it out. Happy
spinning, everyone.