This is My Fight Song Cycling Mix

14 Jun

images-2Hi There! I hope you’re all having a great weekend! I’m so excited that summer is finally almost here! I know that some of my other school teacher/cycling instructor readers are already done with their school year, but I still have a week and a half left. Here’s hoping it goes by quickly! In my last post, I voted for American Author’s ‘Go Big Or Go Home’ as the song of the summer. It’s still in first place for me, but there’s another song creeping up right behind it: ‘Fight Song’ by Rachel Platten. I’ve used it a few times recently in my classes, and I like it better every time. It’s a great anthem and the lyrics really ask you to push hard. In this playlist it’s used as a hill, but I’ve also used it as a flat road and loved it just as well. Here’s this week’s playlist followed by my teaching notes. I hope you find something you can use! Let My Love Open the Door by Luninate (3:18) Seated warm up

Cheerleader-Felx Jaehn Remix by Omi (3:02) Continue warm up, bringing it out of the saddle

Great Big Storm by Nate Ruess (4:01) Alternate seated, standing climb

Turn Down for What by DJ Snake, Lil John (3:34) seated flat road with accelerations @ :19 (20 seconds), 1:16 (20 seconds) and 2:12 (30 seconds)

Sunchyme by Dario G (6:19) :00 Seated climb; 1:20 Standing climb; 2:40 Seated climb; 3:37 Standing climb; 4:50

Seated climb; 5:30 Seated climb

Go Big Or Go Home by American Authors (2:49) standing climb with accelerations on the chorus

Utopia by Daughtry (4:10) seated climb

Bonfire Heart by James Blunt (3:54) standing climb with jumps on a hill

Fight Song By Rachel Platten (3:24) standing heavy climb

Pay Day by Allesso (3:18) seated flat road with accelerations @ :38 (25 seconds), and 2:15 (25 seconds)

Back to The Earth by Rusted Root (5:27) seated flat road

Catch Us If You Can by Elle King (3:18) rider’s choice

Won Won? by Haik Naltchayan (1:02) Recover

Tabata (4:03) Seated accelerations; 8×20 seconds with 10 second recoveries

You Can Rely On Me by Jason Mraz (3:42) Cool Down

Brother feat. Gavin DeGraw by NEEDTOBREATHE (3:28) Stretch

If you haven’t’ already shared you’re favorite song of the summer (so far), share in the comments below.

Teachers-when do you get out for the summer?

Have a great week!!

Go Big Or Go Home Cycling Mix

31 May

Unknown-4Hey there!!  It’s time for a new playlist/profile and I promise you this one won’t disappoint.  I typically try to mix up my playlists with some new music as well as old favorites, but there have been so many great releases lately that I found myself using mostly new music for this one.  I don’t think my riders will mind…IT”S ALL GOOD!

With summer quickly approaching I’m already thinking about which song will be the official ‘song of the summer’.  My vote goes to Go Big or Go Home by American Authors.  I have a feeling many of the contenders are in this playlist. What’s your favorite so far?

Here are the teaching notes:

This Summer’s Gonna Hurt Like a MotherF****r by Maroon 5 (3:46)  Warm up; Make sure you get the clean version of this one!  Maybe it’s just me getting old, but is the profanity really necessary?  Wow Maroon 5.

New Rush by Gin Wigmore (3:49) Continue to warm up and slowly bring it out of the saddle to a standing climb.

Verge by Owl City, Aloe Blacc (3:33) Standing climb

Beautiful Now by Zedd, John Bellion (3:38) Seated accelerations

Trust You by Rob Thomas (3:07) Alternate seated/standing climb

Fight Song by Rachel Platten (3:24) Seated flat

Go Big Or Go Home by American Authors (2:49) Standing climb, accelerating on the chorus

Hunger by Of Monsters and Men (4:50) Alternating seated, standing climb

The Phoenix by Fallout Boy (4:05) Seated accelerations on the chorus

I Don’t Like It, I Love It by Flo Rida, Robin Thicke, Verdeen White (3:44) Standing climb/jumps

Ghost Town by Adam Lambert (3:28)  *Get the clean version* :00-:46 Seated climb :46-1:24 Standing climb; 1:24-2:02 seated climb; 2:02-3:28 standing climb

Sugar You by Oh Honey (3:32) Riders choice

Get it Together by Seal (1:02) Recovery

Tabata 5-Come With Me Now (Plus 60 second rest); DJ Bata Boy (4:55) Seated accelerations 8×20 seconds with 10 second recoveries

If I’m Lucky by State Champs (3:41) Cool Down

Nothing Without Love by Nate Russ (3:57) Stretch

Have a great week!

What’s On Repeat?

29 May

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I haven’t posted a “What’s on Repeat” in a while so I thought it was about time.  Here’s one that I’ve had on repeat for a few days now.  It came out a few weeks ago.  I know you’ll be hearing this one everywhere soon-if not already.  In fact, I just heard it on an NBA commercial! It’s short at under 3 minutes, but I know you’ll find a place for it in your next cycling class!  Go Big or Go Home!!!  American Authors!

How will you be using this song in your cycling class?

Have a fantastic weekend!

Continental Peaks Cycling Mix and Profile

12 May

Hey there! First of all, I’m so excited to (almost) have reached another Spotify milestone! As of this moment, I am up to 1.999 followers! So hey, if you’re reading this and you’re not already following me on Spotify, won’t you click the follow button and put me at an even 2,000? Thanks!! Screen Shot 2015-05-11 at 9.55.48 PM I was so excited about this profile that I found on Pedal-On that I couldn’t wait to share it with you! I can take exactly zero credit for it because other than changing a few of the songs, I used the profile as written. It was posted on the forums several years ago, but it’s a timeless ride that you’re going to want to add to your rotation. Basically it’s an hour class which takes riders to the highest peaks on each continent. It was written by Bill (thank you!!!) and he did all of the research work for you-from geography to appropriate music. He even added a link to pictures of each peak. lhasa-kathmandu-bike-tour72 Here’s how the ride is broken down (The following are my adaptations on Bill’s ride notes, but most are directly from his profile):

Warm Up: Into The Wild (3:54

) Australia: Mount Kosciuszko, 7,310 ft.( (3:50)

Seated climb, adding resistance every minute. This is a moderately steep mountain.

Wake Up Down Under (Avicci ft. Aloe Blacc vs.Men at Work by Kill_mR_DJ)

Antarctica: Vinson Massif,16.505 ft. (5:28)

:00-3:00 Aggressive standing climb. It’s cold in Antarctica so we want to hurry to the top. Maintain a strong cadence and intensity. 3:00-5:28 Seated climb: The cold wind has picked up, so stay low to minimize it.

Climbing to the Top by Haik Naltchayan Europe: Elbrus, 18,510 ft. (6:35)

:00-3:00 Seated climb adding resistance until heavy. 3:00-6:35 Standing accelerations.

Sanomi-Eurovision Edit by Urban Trad (3:01) Ya Soshla S Uma by t.A.T.u (3:34)

Africa: Kilimanjaro, 19,340 ft. (6:59)

:00-4:00 Break riders into 2 groups, alternating each group in and out of the saddle for :30 seconds each, simulating one group leading and one following. From 4:00-6:59, slowly lower resistance and challenge them to be the first to the top.

Welcome To Africa-Club Mix by Paffendorf

North America: Mt. McKinley 20,320 ft. (7:14)

:00-1:00 Moderate resistance. 1:00-4:00 Seated climb, adding resistance to heavy. 4:00-7:14 Standing climb to the top .

The Star Spangled Banner by Madison Rising (3:58) American Beauty/American Psycho by Fallout Boy (3:16)

South America: Aconcagua, 22, 841 ft. (7:50)

:00-4:00 You’ve picked up a guide who plays local tango music and climb with heavy resistance in the saddle. At 4:00, the guide abandons the group to return to town. You must lead the ride to the summit. Alternate 1:00 in and out of the saddle, and push in a standing climb for the final minute to the top.

Tango Serenata by Gustavo Mantesavo (4:03) Savirti by Rodrigo y Gabriela (3:47)

Asia: Mt.Everest, 29,035 ft. (7:25)

:00-1:00 Start on the streets of Katmandu assembling our team. After 1:00 we depart, adding resistance from moderate every :30. This is rider’s choice (seated or standing climb). “Our goal is to get to Camp IV in 4:30. Once we’re there, we’ll decide whether to push up to the summit or camp out overnight. The wind keeps getting stronger and the visibility worsens as we climb. Continue climbing and adding resistance until it’s very high at 4:30. As we approach Camp IV ask the team if they want to brave the elements and continue to the summit or camp out. The riders will enthusiastically want to finish at the top. The visibility is zero for final 4:00. Riders climb steadily to the summit.”

Mandala by Thievery Corporation (4:01) Kashmir by Escala/Slash(3:24)

Here’s the playlist in Spotify: *”Wake Up Down Under is from my local files, but you can find it by following the link above What a fun and challenging ride! Thanks again Bill and Pedal-On! Have a great week!

Cinco De Mayo Cycling Mix

3 May

It’s that time of year again….Cinco De Mayo!  The only time it might be ok to play more than one Pitbull song in the same playlist!  I love this playlist and the way all of the music sounds.  It’s so upbeat, catchy and fun that your riders will won’t even realize how hard they’re working.  Before I get to my personal playlist, I’ll share the collaborative playlist we came up with last year on Spotify. There’s a ton of great stuff on here so feel free to follow, add and share:

And here is my playlist with brief teaching notes:

Cha Cha by Chelo (3:14) Warming up in the saddle

Bon Bon by Pitbull (3:36) Continue to warm up and start to bring it out of the saddle

Wild, Wild Love by Pitbull, G.R.L. (3:22) Standing climb w/jumps @ 1:14 (8 count) and 2:29 (4 count)

Equador by Sash! (3:35) Seated accelerations @ :35 (30 seconds), 1:40 (30 seconds) and 3:00 (25 seconds)

Gat That Ouh-Original Mix by Juan Magen (3:04) Alternating seated/standing climb

Mexcian Hat Dance by Arriba Brothers (5:07) Alternating seated/standing climb every 60 seconds

Smooth by Santana, Rob Thomas (4:56) Seated climb

50 Ways to Say Goodbye by Train (4:08) Standing climb with acclerations

Pause by Pitbull ( 3:01) Jumps

Livin’ La Vida Loca by Ricki Martin (4:02) seated acclerations @ :50 (25 seconds), 1:53 (25 seconds), 2:45 (25 seconds) and 3:30 (30 seconds)

Tequila by The Champs (2:12) Seated flat

Shake Señora by Pitbull, T-Pain, Sean Paul (3:35) Standing climb

Cinco de Mayo by Sonic Surf City (1:47) Recovery

Diablo Rojo by Rodrigo y Gabriela (4:57) Accelerations 30 seconds on/off seated OR standing

Hero by Enrique Iglesias (4:25) Cool down

Mexico by James Taylor  ( 2:57) Stretch

Have a fantastic week and Happy Cinco de Mayo!  Ride on!

It’s All About the Climb on Lean Lena!

29 Apr

Chrispins_Climbing_1-533x800Hey friends!  Just a real quick note to let you know that I’ve got a new profile/playlist that I’m sharing with the readers over at Lean Lena’s blog today!  Click here to check out the post on Lena’s blog and make sure you follow her while you’re there.  She has some really great stuff for new and seasoned instructors!  Thanks so much Lena for allowing me to guest post!!

Believe Cycling Mix

3 Apr

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You guys.  I was so excited when I heard that Mumford and Sons is coming out with a new album.  (Look for it on May 4.)  They released the lead single called Believe on March 9, and while it’s a completely different sound for them, I really like it.  I named this playlist after the song and I’ll be using it as a cool down.  I can’t wait to hear the rest of the album.   Take a listen:

I’m sorry I haven’t been posting as much as I have in the past.  I’m trying to shoot for posting a playlist once a month. Sound good?  I’ve been busy with taking classes for school and I’m also working my way toward being certified as a trainer for the YMCA!! This will allow me to train potential cycling instructors through the YMCA program.  The program they use is actually Cycle Reebok.  Does anyone have experience with this program?  I’d love to hear your comments.

Here is the playlist followed by the teaching notes. It includes some new(ish) finds including High by Young Rising Sons and Bad Dream by the Mowgli’s.  Bad Dream is actually a really upbeat song with great lyrics, which you wouldn’t be able to tell by the title alone.   I hope you find something you can use!

Bad Dream by The Mowgli’s (3:08) Warm up

Work This Body by Walk The Moon (2:56) Continue warm up, coming out of the saddle

Samba Trance by Highlight Tribe (3:59) Standing climb

Lola Montez by Volbeat (4:28) Seated accelerations @ :25 (20 seconds); 1:13 (25 seconds); 2:25(30 seconds) and 4:00 (30 seconds)

High by Young Rising Sons (2:46) Standing climb

Candyman (RedOne Mix) by Christina Aguilera (3:19) Seated flat

Feet, Don’t Fail Me Know by NEEDTOBREATHE (3:45) Alternate seated/standing climb

Sweep The Leg by Family Force 5 (3:00) Seated accelerations @ :30 (20 seconds), 1:20 (20 seconds), 2:09 (20 seconds) and 2:42 (15 seconds)

Grace Kelly by MIKA (3:08) Jumps

Brother by NEEDTOBREATHE (4:49) Seated flat

Silence-DJ Tiesto’s In Search of Sunrise Remix by Sara McLachlan (11:34) 00-:45 Seated climb; :45-2:20 Standing climb; 2:20-3:30 Seated climb; 3:30-5:30 Standing climb with jumps;5:30-7:28 Seated climb; 7:28-9:00 Standing climb; 9:00-10:00 Seated climb; 10:00-11:34 Standing climb

The Highlands by Haik Naltchayan (1:25) Recovery

House Tabata (4:03) Seated accelerations: 8×20 seconds with 10 second recoveries

Believe by Mumford and Sons (3:41) Cool down

Lay Me Down by Sam Smith, John Legend (3:40) Stretch

Have a great Easter weekend!

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