A Profile (Shot Me Down), What’s On Repeat and A Spotify Update!

13 Apr

So Spotify recently rolled out a new look. What do you think? I really like the way the black background makes everything stand out!

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I understand that some instructors have had trouble with the new update. Gaps between songs are too long and that doesn’t make for a smooth class for sure! I’m crossing my fingers that this doesn’t happen to me during class and I hope everyone having these issues gets them resolved quickly.

My biggest issue with the new update is the size of the ‘shuffle’ button. I am kind of famous for starting my classes with hitting the shuffle button rather than my first song and having to go back in and ‘unshuffle’. My classes have actually come to expect this of me. :) Now that the shuffle button is that much bigger, I have even more opportunity to hit it inadvertently. Spotify, I love ya, but sometimes you just do stupid things.

I dare you not to hit the shuffle button.

I dare you not to hit the shuffle button.

All of Me by John Legend. It took a while for this song to grow on me, but now that I’m hearing it all over the radio, I have to admit, I’m addicted. I know a song will make my ‘What’s on Repeat’ list when my teenage son rolls his eyes in embarrassment every time I sing it (at the top of my lungs) in the car. Hey- if I have to haul you around town, then you have to listen to me sing. Those are the rules. Thankfully, I save that for the car and not my spin class. I’ve been using it as a cool down like crazy lately and I’ve used the remix as a seated flat. Right now, I can’t get enough:

A few weeks ago, I posted a playlist called ‘Shock To The System’. I was apparently too busy at the time to post my ride notes and I’ve gotten a few requests to post them, so here is the playlist again with ride notes:

Ride notes:

A Little More: Warm up in the saddle

Shock to The System: Continue warm up and bring it out of the saddle when you’re ready

Ways To Go: Alternate seated/standing climb

Pound the Alarm: Seated flat with standing hill accelerations @ 1:08 (20 seconds), 2:14 (30 seconds) and 3:04 (20 seconds)

Fall in Love Tonight: Standing flat

Ticking Bomb: Seated flat

Palladio: Seated climb

I Won’t Let You Go: Standing climb

Jingo: 20 second seated accelerations

Get it Together: Recovery

Punja: :00-1:02 STC, 1:02-2:02 SEF, 2:02-3:14 STC, 3:14-4:20 SEC, 4:20 STC

The Underdog: SEF

Ten Feet Tall: Rider’s Choice

Venus and Mars: Recovery

Tabata: Seated accelerations 20 seconds x8 with 10 second recoveries.

Sight of the Sun: Cool Down

Beautiful: Stretch

Here is the Deezer Link: http://www.deezer.com/playlist/838685933

What’s on your ‘Repeat Radar”?
How are you liking the new Spotify update?

Duathlon Cycling Mix

2 Apr

I’d like to start this post by saying how great it is to have so many amazing and talented instructors that are sharing their profiles and their music on the web and on social media these days! When I first started instructing, it was hard to find new music and instructor profiles on the internet. Now, there are so many great instructors willing to share. I just want to say thanks to anyone and everyone that has ever inspired me with their music and profiles along the way. And there have been many.

Today’s inspiration came from spingirl over at the Pedal-On forums. She recently posted her ‘Off Road Duathlon Ride’ (Which was originally inspired by another Pedal-On member). The profile is obviously based on the RUN and BIKE portions of a duathlon. I’ve never participated in this type of race, but I can tell you, my riders sure felt like they had when they completed this profile. It was definitely challenging!

SF=Seated FLat
STF=Standing Flat
SC=Seated Climb
STC=Standing Climb
JOH=Jumps on a Hill

Here’s the profile:

Warm up: All At Once (5:16)

RUN – Thinking About You (6:34)
:45 SF
:30 STF
:30 SF
:30 STF
1:00 jumps
repeat one more time

Recovery: Runaway Baby (2:28)

BIKE: A series of 5 loops

1st loop: When You’re Falling (5:14)

1 min SC moderate
2 min SC with increased resistance
2:20 min STC

2nd loop: Climbing To The Top (5:28)
1 min SC moderate – use to bring HR back down and active recovery
2:30 SC/STC with small resistance increases
2:00 – STC

3rd Loop – Cry for You (Jackal Remix Long) – September – 5:49
1 min SC moderate – active recovery
2:45 – SC with surges – every :45, surge (add cadence) for :15, then return to working pace
2:00 – STC with surges – every :15, surge for :15

Recovery: Tush (2:15)

4th Loop – Circuis (Villians Remix) – Britney Spears – 5:18
1 min SC moderate – active recovery
2:00 min SC with :15 surge every :45
2:00 min STC with :15 surge every :45

5th Loop – Jib Ride (2:33) and Little Games (2:43)
1 min SC moderate – active recovery – this is our last loop.
2 min SC/STC every :30 sec
2 min JOH –

Recovery: Life in Technicolor (2:29)

RUN: The Other Side (3:47)
1:15 min STF
:30 SF
:30 SF with added resistance
:30 SF with more resistance

Storm – Vanessa Mae – 3:49
1:15 STF
:30 SF
:30 SF with more resistance
:30 STF
1 min SF heavy push

Cool down: Peace
Stretch: People Should Smile More

Here’s the playlist:

Enjoy the rest of your week!

Indoor Cycle Instructor Podcast & A New Playlist

23 Mar

Last summer I recorded my first ICI Profile on indoorcycleinstructor.com. It was a ton of fun and I was thrilled when John asked me to create another profile to record for the podcast. We had a great time chatting about so many things- from the weather and my dinner table discussions to how I find new music, and a few Spotify tricks I have up my sleeve.

The profile that I created is called ‘Four Corners (2 Ways)’ and it is a real time-saver. It’s simple and predictable, which is the kind of profile my class seems to love, and it can be changed up several different ways to use over and over. To make it even more user friendly, I coordinated song bpm to rpm for most of the songs, which is especially helpful if your gym or club does not use meters. And speaking of songs, the playlist is killer. :)

Check out ICI/PRO and the Podcast here (click on the pic for the link):

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And then check out this second Podcast where we chatted some more:

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Thanks again John, for having me on the podcast. It’s always a pleasure! :)

Now on to this week’s brand new playlist in Spotify. Around here, it’s still only about 28 degrees outside, so we didn’t mind staying inside all weekend to participate in some ‘March Madness’. Even with Syracuse out ( :( ) and Duke’s early loss totally messing up my bracket, it’s still been basketball fever around here! That means I’ve only seen this commercial like a MILLION times over the past few days. With this song is stuck in my head, so I had to throw it in the playlist. :)

Here’s the playlist in Spotify:

Hope you have a great week!

Important News about Regular Contributor Lisa Goldman

17 Mar


The following post is from Cynthia’s SpinningMusic blog.

Lisa is an indoor cycling instructor and is a frequent commenter on my blog and someone that I’ve come to know here and on our Former Cycling Pingers Facebook page over the past few years. Like Cynthia, I’ve never met Lisa in person, but I consider her my friend. I always enjoy hearing from her and sharing music and ideas with her for our classes.

Please share with your riders!!

You continue to be in my thoughts Lisa! :)

Originally posted on S p i n n i n g M u s i c:

Folks, I have important news to share.  Longtime Spinning Music contributor and guest-blogger Lisa Goldman has just been handed the fight of her life.  In January 2014, she was diagnosed with Stage 4 lung cancer.

Lisa GoldmanLisa first guest-blogged at Spinning Music way back in 2010 when I took a mat leave from indoor cycling after having my daughter, but was a regular commenter long before that.  You can find her very first guest post here.  Lisa also guest-posted one my all-time favourite rides, the Sh*tload of Climbing Ride, here.  Over the years, we’ve been in touch via e-mail and Facebook and discovered we have a lot more in common than our love of indoor cycling.  We’re both 40-something moms of young kids, lawyers who’ve found a path outside the traditional practice of law, both with interests in nutrition, photography, reading, and a keen love of handmade ceramic mugs. …

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Kiss Me, I’m Irish Cycling Mix

16 Mar


I’m so excited that I’m teaching on St. Patrick’s Day this year! I only do a few theme playlists a year, and St. Patrick’s day is by far my favorite. There is so much great music to choose from. If you haven’t created your own St. Patrick’s Day playlist yet, or if you are looking for just one or two songs to get you in the mood, check out our collaborative St. Pat’s playlist on Spotify:

Here’s the playlist I will be using this year:

Also included is a song from my local files (Thanks Irene!). Lanigan’s Ball by Enter the Haggis:


Domino: Warm up

Drink the Night Away: Warm Up—–> Standing flat

Elevation: Alternate seated/standing climb

Amazing Grace: Seated accelerations

Dance Dance: Standing flat

Lanigan’s Ball: Seated flat with accelerations @ :42 (30 seconds), 1:50 (40 seconds) and then 3:33 to the end.

Lord Of The Dance: Alternate seated/standing flat

Scotch on the Rocks: Seated climb

Celtic Tiger: :00-1:33 Seated flat; 1:33 standing flat; 2:56 Seated flat

Mary Mac: Fast seated flat

Zombie: Standing climb

Shipping up To Boston: Seated accelerations at :51 (25 seconds) and 1:44 (30 seconds)

Old Black Rum: Rider’s choice

The Highlands: Recovery

Tabata: Seated accelerations 8×20 seconds with 10 second recoveries

Crazy Love: Cool Down

Nothing Compares 2 U: Stretch

This week I will be again working with John at ICI/Pro to record my second Podcast! I will be explaining my newest ICI/Profile which I call ‘Four Corners’. It’s a fun, simple, yet effective workout that can be used several different ways-an awesome time saver for busy instructors like you! So look for the Podcast on ICI/PRO in the next few weeks! :)

Lose Yourself Cycling Mix

8 Mar

Do you love OneRepublic as much as I do? I recently proclaimed their album Native my favorite of 2013 in my Top Cycling Songs of 2013 post on ICI/Pro. Well, if the rumors are true, it’s quite possible that we will be seeing a new song released from them soon-possibly as soon as next week?! Check out this video from earlier this week in which Ryan Tedder tells the crowd during a live concert about the song:

If it was written at the same time as the other songs on the album, I’m sure it will be amazing!

And speaking of amazing things, have you seen my latest playlist yet?

Save Me, SanFrancisco: Warm up

How I Feel: Continue warm up out of saddle

The Heart: Alternate seated/standing climb

Big Love: Seated accelerations @ :26 (20 seconds), 1:15 (20 seconds) and 2:18 (30 seconds)

Come With Me Now: Standing climb

Dark Horse: Heavy standing climb

Lose Yourself: Alternate seated/standing flat

The Phoenix: Seated accelerations on the chorus @ :59 (25 seconds), 2:00 (25 seconds) and 3:14 (45 seconds)

I Know What I Am: Jumps @ :44 (8 count), 1:46 (4 count) and 2:30 (riders choice)

Roads Untraveled: Seated climb

Na Na Na: Riders choice-most of mine made it a standing climb

It’s Over: Recovery

Tabata: Seated accelerations 8×20 with 10 second recoveries

Peace: Cool down

Say Something: Stretch

Have a great week!

This week’s Favorites and A New Playlist

1 Mar

In keeping with last week’s tradition, I thought I’d share some favorites with you again this week! There are only a few of them, but they are definitely worth sharing:

Jimmy Fallon and Paul Rudd’s epic lip sync contest. Even better than Paul Rudd’s lip syncing is Jimmy Fallon’s reaction. Love both of them.

This recipe from the Fitnessista for Quinoa Enchilada Casserole. If you don’t think you like quinoa, maybe you just haven’t found the right recipe. This recipe (made with canned enchilada sauce) was super easy and delicious! Click the pic for the recipe.

Screen Shot 2014-03-01 at 12.36.01 PM

And this amazing Spotify milestone:

Screen Shot 2014-03-01 at 12.24.57 PM

My 1000th Spotify follower!! (And then some…) :) A huge thank you goes out to all 1,013 of you!! And if you aren’t on Spotify yet: What are you waiting for? It’s pretty awesome.

Did you ever have one of those weeks where no matter how hard you try, you just can’t get it all done? Maybe it’s just because I was coming off of a vacation week, but this week was pretty cray. Thankfully, it flew by and now that it’s Saturday, I’m feeling pretty accomplished! When I have ‘one of those weeks’, I usually end up recycling a playlist or two. This week, I ended up bringing back two old favorites and putting together a solid new ride for my Saturday morning crew. Good times were had. :)

You can see Monday’s playlist and teaching notes here.

And here is Friday’s playlist.

Most of my classes are approximately 55-60 minutes long including warm up and cool down. When I teach on Saturday mornings, my playlists are a bit shorter, most of the time clocking in at 53-54 minutes due to time constraints at my gym. Here is the playlist that I used this morning:

Teaching notes:

We Won’t Give Up: Warm up

Wild Wild Love: Warm up bringing it out of the saddle

Come With Me Now: Seated/Standing climb

Big Love: Seated accelerations: 3 of them- 20 seconds, 20 seconds, finishing with a 30 second acceleration

Radioactive-The Dirty Trees Remix: Loving this remix! Here’s how we rode it- :00-:35 Standing climb; :35-1:34 Seated climb; 1:34-2:40 Standing climb; 2:40-3:45 Seated climb and 3:45-5:25 Standing climb

The Heart: Seated flat road at around 102 rpms

Dark Horse: Heavy standing climb

The Phoenix: Seated accelerations @ :59 (25 seconds); 2:00 (25 seconds); and 3:14 (45 seconds)

I Know What I Am: Jumps on the chorus

Roads Untraveled: Seated climb

How I Feel: Riders choice. Most of mine chose a standing flat here. :)

It’s Over: Recover

Metal Tabata: Seated accelerations 8×20 seconds, 10 second recoveries

Peace: Cool Down

Say Something: Stretch

Have a great week!


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