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!

St. Patrick’s Day Cycling Mix

14 Mar

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Happy (almost) St. Patrick’s Day!  St. Patrick’s Day is one of my favorite theme rides because I love the artists and the style of music. C’mon guys…. U2?  Flogging Molly? Dropkick Murphys??  And this year, I even get to throw in Hozier!!  I can barely contain myself.

If you are looking to create your own ride, there are a TON of great tunes on this collaborative playlist.  Feel free to take from it or add to it.  Some really great stuff here:

Here’s what I came up with this year.  I hope you like it!

Domino by Van Morrison (3:09)  Warm up in the saddle

Drink the Night Away by Gaelic Storm (3:14) Continue warm up, brining it out of the saddle mid-song

Old Black Rum (Live) by Great Big Sea (2:29) Standing flat

Whirl-Y-Reel #2 by Afro Celt Sound System (5:31) Seated accelerations

Magnificent by U2 (5:24) Alternating seated/standing climb

Cry of the Celts by Ronan Hardiman (2:23) Standing climb

Numb by U2 (4:24) Seated flat road

Scotch on The Rocks by Haik Naltchyan (2:41) Standing climb

Devil’s Dance Floor by Flogging Molly (4:00) Alternating seated/standing climb

Dueling Violins by Ronan Hardiman (3:44)  Recover for the first 45 seconds of this song and then at :45, get on a nice, smooth flat road. At around 3:00, pick it up for a fast flat road and sprint the last 15 seconds.

Raised on Black and Tans by Gaelic Storm (3:28) Seated climb

We Love The Game by XTD (3:40)  Riders choice.  I like to use this one as a standing climb, matching your cadence to the changing tempo of the music.

The Highlands by Haik Naltchyan (1:25) Recover

Amazing Grace by Dropkick Murphys (2:39) Seated accelerations- Final effort-finish strong!!

Take Me to Church by Hozier: Cool down

Crazy Love by Van Morrison: Stretch

Have a great St. Patrick’s Day and enjoy the ride!!

Make It Bounce Cycling Mix

18 Feb

Good morning, friends!

I’ve got a brand new cycling mix to share with you filled with some great tunes: some new, some old = all good!

It’s been a while since I’ve posted so we need to talk about the Grammys.  I love Grammy night so much, but since it’s a school night I can never stay up to watch the whole thing.  I end up DVR-ing it and watching it the next night, which is cool, because then I can watch my favorite parts over and over. :)

One of my favorite moments was of course this one from Paul McCartney when he got embarrassed by the cameras as he was caught dad dancing during ELO’s performance.  This guy can do no wrong in my book, so I thought it was adorable. Apparently, the rest of the crowd wasn’t feeling the ELO love.  giphy

My favorite performance of the night was this one by Hozier and Annie Lennox.  If you haven’t seen it, just take a moment.  Hozier was great, but Annie stole the show for sure:

No dancers, choirs, or special effects needed.  Just Annie and her amazing voice.  Loved it!!!

I’ve been using her version of ‘I Put a Spell on You‘ as a seated climb and a cool down since her album Nostalgia came out in October of last year, but I thought it was time for me to get some more of her into my playlists. After searching through her library on Spotify, I found some remixes of Little Bird that would work great.  (The original would work too.)  For this playlist, I ended up using the acapella version just because it showcases her amazing voice.  I’m not sure how this one’s going to go over, but I thought I’d give it a try.  I’ll be sure to report back.  I’m going to use this as a standing climb @ around 63 RPM’s.

Check out the remixes here:

and here:

What was your favorite Grammy moment?

Any suggestions for Annie Lennox songs to use in class?

Any good Annie Lennox remixes?

Here’s the playlist and teaching notes.  Enjoy!!

On Top Of The World by Imagine Dragons (3:10) Warm up in the saddle

We Make It Bounce by Dillon Francis, Major Lazer, Stylo G (4:11) Continue warm up, eventually bringing it out of the saddle for a standing climb

State I’m In by NEEDTOBREATHE (3:20) alternating seated/standing climb

Breakn’ A Sweat by Skrillex, The Doors (5:02) seated accelerations

Wonder What You’re Doing For The Rest of Your Life by Train (3:24) standing climb

Uma Thurman by Fall Out Boy (3:32) seated flat

The Fifth Guardian-Interlude by Epica (3:15) standing heavy climb

Jingo by Santana (4:21) seated accelerations

Little Bird-Acapella (UK) by Annie Lennox (4:19) standing climb

Wrong by The Airborne Toxic Event (4:16) seated climb

The Strong Rhythm by Manaca, Chus & Ceballos (7:48) Alternating seated/standing climbs with 8 and 4 count jumps

A Well Oiled Machine by Haik Naltchayan (1:02) recovery

Metal Tabata by Tabata Songs (4:03) seated accelerations 8x20seconds with 10 second recoveries

I’m Not the Only One by Sam Smith (3:59) cool down

Love Me Like You Do by Ellie Goulding (4:10) stretch

Enjoy the rest of the week and stay warm!!

Uma Thurman Cycling Mix

17 Jan

Happy weekend cycling friends! First of all, thank you so much for all of your kind comments on my last post. :) With it being January, I’m loving seeing some new faces in my classes and I’m hoping my new friends will stick with their resolutions to make indoor cycling a part of their life. On the other hand, I always hear complaints from regular gym goers this time of year about the ‘resolutioners’ that take over the gym every January. For those of you with mixed feelings, here’s a great article that might put it into perspective: n-NEW-YEARS-GYM-large570 If you haven’t been using Uptown Funk, you really need to get this song into your profiles. It does run a bit slower than 60 RPMs, but you can make it work. One of my class participants told me I had to see this recent performance of it on Ellen, so I had to go and see what that was all about. If you didn’t catch it, you’re going to love it-it will funk you up!:

Last night I taught my Total Body Cycling class, which is 45 minutes of cycling followed by 45 minutes of toning. I typically post my 60 minute playlists here on the blog so please be advised that this one is only 45 minutes.

Heartbeat Song by Kelly Clarkson (3:19) Warm up in the saddle to this new tune by Kelly Clarkson. Your’e going to be hearing a lot of this one on the radio soon…

Cry of The Celts by Ronan Hardiman (2:23) We took it out of the saddle for an easy standing climb here to continue our warm up.

Uma Turnman by Fall Out Boy (3:32) Keep it in the saddle for a seated climb. I always embrace new Fall Out Boy and this one doesn’t disappoint.

UpTown Funk by Mark Ronson, Bruno Mars (4:31) Standing climb alternating with seated flat

Wrong by The Airborne Toxic Event (4:16) more climbing in the saddle

Devil Drums by Scooter (5:24) 30 second seated accelerations-4 of them. I gave my folks the option of recovering in the saddle or working out of the saddle between accelerations.

We Walk by The Ting Tings (4:05) Standing climb with jumps on a hill.

Odenali Pi by E.S. Posthumus (5:07) Seated flat road

A Little Party Never Killed Nobody by Fergie, Q-Tip, GoodRock (4:01) Rider’s Choice. I allow riders to choose seated or standing climb here, or alternate between the two. I do ask them to find 20-30 seconds of time during the 4 minutes to really challenge themselves with their resistance and cadence.

A Well Oiled Machine by Haik Naltchayan (1:02) recover

House Tabata (Feat. Coach) by Tabata Songs (4:03) 8-20 second seated accelerations with 10 second recoveries.

Thinking Out Loud by Ed Sheeran: Cool down **because we go right into our toning class, I do not add a stretch song to my 45 minute playlists.

I hope you like the playlist and either use it as is, or as inspiration to create your own!

What’s on tap this week? Hmmm… a long weekend is always enjoyable. Also,  I’m now in my 6th week post-op and I’m easing back into Yoga with a gentle yoga class this week followed by my first ever meditation class! Finding time to meditate has been a goal of mine for a while, and I’m not great about doing it on my own, so I’m hoping the class will help motivate me to stick with it.

Do you add yoga and/or meditation to your cycling routine?

2014: My Year In Review and Top Songs

1 Jan

images-2Happy New Year!  2014 has been another great year in the music world, for me as an instructor and personally.   I think it was around July when I was listening to some of the  new music that had come out since the beginning of the year, and I was already thinking about this post.  At that point, I wasn’t too impressed with many of the songs, and I wondered if I’d even be able to come up with a top 10.  I’m happy to say that thanks to some late entries as well as  some songs I wasn’t on to yet, I was able to put together a top 20 list of great cycling tunes and several honorable mentions. I wrote this post on ICI/PRO where you can see the list with more extensive notes, but here is the list along with my Spotify playlist. (The songs are in no particular order and include my top 25 as well as honorable mentions):

  • Lips Are Movin by Meghan Trainor
  • Geronimo by Sheppard
  • Shot Me Down by David Guetta feat. Skylar Grey
  • I Bet My Life by Imagine Dragons
  • Turn Down For What by Dj Snake, Lil Jon
  • Love Runs Out by OneRepublic
  • Fireball by Pitbull
  • All of Me-Tiesto’s Birthday Treatment Remix by John Legend
  • Animals by Martin Garrix
  • Come With Me Now by KONGOS *My favorite of 2014
  • Delirious (Boneless) by Steve Aoki
  • Raging Fire by Phillip Phillips
  • Sing by Ed Sheeran
  • Centuries by Fall Out Boy
  • Maps by Maroon 5
  • Animals by Maroon 5
  • Hoochie Coochie by Band of Skulls
  • Shut Up and Dance by Walk the Moon
  • Come Get it Bae by Pharrell Williams
  • Take Me To Church by Hozier
  • Blame by Calvin Harris
  • Peace by O.A.R
  • All About That Bass by Meghan Trainor
  • The Days by Avicii
  • The Nights by Avicii
  • Stolen Dance by Milky Chance
  • Am I Wrong by Nico & Vinz
  • A Sky Full of Stars by Coldplay
  • Problem by Ariana Grande, Iggy Azelia
  • Angel in Blue Jeans by Train
  • Cadillac, Cadillac by Train
  • Feet, Don’t Fail Me Now by NEEDTOBREATHE
  • Bang Bang by Macy Gray
  • The Man by Aloe Blacc
  • Ticking Bomb by Aloe Blacc
  • Can You Do This by Aloe Blacc
  • Ten Feet Tall by Afrojack, Wrabel
  • The Soundmaker by Rodrigo y Gabriela
  • Budapest by George Ezra
  • Fever by the Black Keys

Here’s the Spotify playlist which includes remixes of several of the songs on the list: *If you haven’t already, check out Cynthia’s top 25 of 2014 from her newly designed website theBikeCafe.  We shared some of the same tunes, but our lists are quite different.  Between the two lists, you’re sure to find something new.

Chrispins’ Year In Blogging

Those of you that have been following my blog since the beginning know that it was intended to be used as a place where my class participants could see the music that I was using in my classes.  I just found it the easiest way to share my playlists since they were always asking me about the songs that I used.  It slowly grew into a place where instructors would come for music ideas.  Those instructors started requesting teaching notes for my playlists and that is really how it’s become what it is today.  Yes, it takes time to post, but I don’t really go crazy with it.  Other than promoting my posts on FB and Twitter, I don’t do much to promote the blog.  I don’t have fancy images, links or giveaways.  Heck, I don’t even tag my posts on a regular basis.  So I’d say, for the work I put into it, this little blog is doing pretty well.  Here’s a look at some stats according to WordPress: *This blog was viewed about 140,000 times in 2014. If it were an exhibit at the Louvre Museum, it would take about 6 days for that many people to see it. *The busiest day of the year was January 29th with 754 views. The most popular post that day was Figure 8 Profile Playlist. *Oddly enough, my top 5 posts in 2014 were all written in 2013.  Apparently my posts have staying power!  In case you missed them, here they are:

1. I Survived Jamie Eason’s LiveFit Trainer

2. Figure 8 Profile Playlist

3. 2013: My Year In Review

4. Ladder Profile Playlist

5.LiveFIt Trainer-Phase Two Completed!

*The top referring sites for this blog in 2014 were:

1. Facebook

2. Indoorcycleinstructor.com

3. Pinterest

4. Spinningmusic  (now known as the BikeCafe)

My top 5 commenters this year were:

1. Steve @ Stevespinlist

2. NYstitcher

3. Doreen

4. Shari

5. rfsweet

*Thanks for all of your comments guys!  I always love hearing from you!

My Year: Family Fun, Cycling Instructor and Health

And now for a quick personal year in review. It’s been a pretty quiet year around here, but I few things happened worth mentioning for sure. img_0587-1 1. We went on an amazing family vacation out west this summer.  We visited several national parks along the way: Grand Canyon, Yellowstone, Arches, Grand Tetons, Zion and Bryce Canyon.  We river rafted on the Colorado River in Moab, rode horseback in the Grand Tetons and took a few wildlife tours through Grand Canyon and Yellowstone.  The scariest but most fun moment was a sunset Hummer ride in Moab Utah over the red rocks.   It was definitely a vacation to remember.  I would go back and do it again every year if I could.

2. With the support of my coordinator at the YMCA where I teach, I started a new class this fall.  It’s called ‘Total Body Spin®’ and it is a 45 minute cycling class followed by 45 minutes of strength and toning.  It has done really well and it’s been a lot of fun to teach.  It’s only once a week right now, but I’m hoping to some day add in a second class.

3. If you’re a guy or one of my younger female readers, this might not seem like a huge deal, but I’m sure many of you will understand how big this is.  I turned 45 this summer and decided after years of coloring my hair that I would grow out my natural grey.  It’s something I’d been thinking about for a while, but I always thought I’d wait until at least 50.  If you have dark brown (almost black) hair like I do, you know how hard it is to keep up with coloring it.  I hated the look of the grays popping out so I was touching up around every four weeks!  I thought it would be easy because my hair is pretty short.  So, over the summer when I was off work, I decided to get it cut super short and just let it grow out. Even with the super-short hair it took longer than I expected to grow out and it looked kind of funky for a few months.  But finally, it grew in and I have to say, I really like it.  It’s not a ton of gray, just kind of salt and pepper and it looks like sliver highlights.  It doesn’t even really show in photographs, so I don’t have one to post.  I’m happy I did it and I love the freedom of not having to color it anymore.  The comments I receive run the gamut. Some people love it, some have no problem telling me it makes me look older (or it makes me look my age…) and some don’t comment all.  In the end, I just don’t care because I really like it. :) 1313265547701463 4. You might remember that last year at this time I had just started doing Yoga.  I am so happy to report that I have continued with it faithfully all year and I LOVE IT!!!  With my teaching schedule, I’m only able to go once a week, but I really wish I could do more.  (Over the summer I was able to up that to two times a week.) I have an amazing instructor and I just can’t tell you how awesome I feel after every class.  It really has changed me in a lot of ways for the better, and it’s a great companion to cycling.  It’s especially awesome after a long day with my kindergarten kids to be in the quiet of the Yoga studio.  My instructor has added a meditation class which I’m thinking about taking this year as well.  I’ll let you know how that goes next year.

5. And last, this is something that not many people know about me, but I’ve been living with chronic pain for quite a few years.  Finally, earlier this year, my doctor suspected the source of the pain was a disease called Adenomyosis. (It’s a girl thing, so guys-you can feel free to stop reading now..) I use the word ‘suspected’ because Adenomyosis can only truly be diagnosed after surgery when the cells are examined under a microscope. Also, the only cure for it is surgery. So I had a big decision to make.  I chose to go ahead with the surgery and I am so glad that I did. Lab reports confirmed the Adenomyosis diagnosis (actually “extensive adenomyosis’ is what was written on the report).  Other than post surgery discomfort, I am now pain free, and on the road to recovery. My surgery was exactly three weeks ago today. I am back teaching my classes-off the bike for now – and I plan to slowly get back to where I was before surgery over the next few months.  2015 is going to be a great year!!! Thanks to you all for reading!

Take Me Home Cycling Mix

19 Dec

Happy Friday!  I’ve been pretty quiet for a while, so I figured it was time to post some new stuff.  Well, actually this is an older playlist that I don’t think I ever posted.  But you’ll be happy to know that I’m working on a few new playlists for the New Year and I’ll be posting them very soon.  If you’re already working on a New Year themed playlist, you might find some ideas in last year’s New Year’s playlist here.

I tried to put together a Grammy playlist, but I had a really hard time with it this year.  Some great songs were nominated, but there are just not enough “Spinworthy’ songs this year for me.  But don’t worry, there were plenty of songs that were not nominated that will make my upcoming “Favorite songs of 2014″ list.  :)

In more blog news, Cynthia has updated her Spinningmusic blog with a new format and a new name!  It’s now The BikeCafe and it’s awesome! I always get some great song and profile ideas from her blog and I love the way she has organized the new site.  Get on over there and check it out!

Here’s the playlist:

* For the life of me, I cannot find my teaching notes for this one, so I’m going by memory and I’ll be brief:

Tell The World: Warm up
Golden: Continue warm up (seated—>standing)
Long Black Road: Seated flat
Timeless: Standing climb
Let the Drummer Kick: Seated flat
Wake Me Up: Alternate seated/standing climb+ jumps on a hill
Pompeii: Standing climb with accelerations
All I Need: Seated flat
A Hole in the Road: Seated climb
Fire on the Mountain: Heavy standing climb
Take Me Home: Rider’s choice
Fire: Seated Accelerations no the chorus
All of Me: Cool down
Imagine: Stretch

Have a great weekend!

Geronimo Cycling Mix

14 Dec

Today I’m sharing a playlist I’m really loving lately. I’ve used it a few times already and my group really seems to enjoy it.  I love some of the newer tunes here and while Work This Body is a bit silly,  it’s quite motivating when placed toward the end of the class. Give it a try-I promise your class will like it as much as mine did!

Here’s the playlist in Spotify:

And here is how we rolled with it:

Hey, Hey, Hey (3:46) Warm up in the saddle

Can’t Help (3:24) Continue warm up, bringing it out of the saddle for a bit

Budapest (3:22) Alternate between seated/standing climb

Recess (3:58) Seated accelerations

Rather Be (3:48) Alternate seated/standing climb

Afterlife (4:05) Seated flat road

Terre-Mere (4:28) Alternating seated/standing climb with jumps on a hill

I Feel Love (6:00) Speed work.  30, 25 and 20 second seated accelerations with 40, 30 and 20 second recoveries

What I did For Love (3:27)Begin with seated climb, when the music picks up, bring it out of the saddle for standing climb

Geronimo (3:38) Seated climb

Work This Body (2:56) Rider’s choice

We Will Rock You (1:03) Recovery

Fire (3:32) Seated accelerations, 4×20-25 seconds, each time he yells “FIRE!”

Same Mistake (4:58) Cool Down

Arms of A Woman (4:11) Stretch

Have a great week!

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