Warriors Cycling Mix

3 Aug

Hey there and happy summer! It’s hard to believe it’s August already, isn’t it?

Lots of great things happening this summer around here. Here’s one thing that’s been keeping me busy:

Our new puppy, Quincy!

Our new puppy, Quincy!

Isn’t he the sweetest? If you can’t get enough of his cuteness, you can follow his doggie-Instragram account @quincygoldendoodle. :)

Also, if you haven’t already, check out my latest ICI/PRO Podcast that I recorded with John a few weeks back. As always, I had a great time developing this profile and recording it. It’s called Double Pyramids. I hope you enjoy it as much as my class did.

Chrispins Double Pyramid Profile Podcast on ICI-PRO

Screen Shot 2015-08-03 at 7.26.18 AM

And speaking of ICI-PRO, be sure to check back there every Friday for my new feature where I will share some of my favorite music finds starting this week!

I’d like to again thank Natalie for guest posting recently and sharing her Tour de France Profile. I’ve used this one a few times now and my classes loved it. Even though Tour de France is over, it will still be a great ride for your class and the music is awesome!

Ok, now that we’re all caught up, let’s get on with my latest profile and playlist, shall we?

Here’s the playlist:

And here are the teaching notes. *Remember, my notes are just a very basic sketch of what I actually do in my classes. They are just meant as a guide for you to start from. There is a lot more that goes into my class than what I write here, so please, take and use what you can but put your own ‘spin’ on it too and teach responsibly!

**Here’s something new: I like to match RPM’s to BPM’s in many of the songs I use, mostly because we don’t have bike computers and it’s a great way for my riders to gage their cadence. For the songs that we ride to the beat, I’ve given the RPM’s after the description. :)

Ticking Bomb by Aloe Blacc (3:36) seated warm up

Uptown Funk, Wideboys VIP Remix by Mark Ronson, Bruno Mars (3:16) warm up seated—–>standing (62)

State I’m In by NEEDTOBREATHE (3:20) alternate seated/standing climb (63)

Granite by Pendulum (4:42) seated accelerations @ :48 (20 seconds); 2:05 (25 seconds); 3:27 (25 seconds) and 4:15 (20 seconds)

Cheerleader-Felix Jaehn Remix by Omi (3:02) Standing climb (60)

Riptide by Vance Joy (3:06) fast seated flat (100)

Ritmo De Negra’s by Drummboys (3:06) alternate seated/standing climb (73)

Big Love-Live by Fleetwood Mac (3:06) seated accelerations 3×20 seconds *note: the song ends and the applause begins at 2:47

Whatever Lola Wants-Gotan Project by Sarah Vaughan (4:40) heavy standing climb with gear play (adding and taking off gear keeping the same cadence)

Kissed It by Macy Gray, Velvet Reliever (4:46) standing climb with jumps on the chorus (67)

Warriors by Imagine Dragons (2:50) seated climb (80)

Blast The Speakers (Album Version) by Warp Brothers (3:37) rider’s choice (69)

Solitaire by Camelot (1:00) recovery

Tabata Wod by Tabata Songs (3:50) seated or standing (or alternating) accelerations 8×20 seconds with 10 second recoveries *I like using the coached Tabata songs and I really like this new one for a change of pace.

Polaroid by Imagine Dragons (3:50) cool down

Breathe In Breathe Out by Mat Kearney (3:42) stretch

Thanks for reading and have a great week!

Do you watch The Tour De France?
Have you done Tour De France Profiles in your classes?
Any great puppy advice?

Guest Post: Le Tour De France Stage 11 Profile

20 Jul

When Natalie approached me about sharing her Le Tour De France Profile and playlist, I jumped at the chance to check it out. I knew I didn’t want to keep it to myself, so I asked her if she’d be willing to share it with my readers and she kindly said yes! I plan on using this profile tonight and I can’t wait to share it with my riders. :) Screen Shot 2015-07-17 at 11.01.40 AM

My name is Natalie and I am an AFAA certified group fitness instructor from Scottsdale, AZ. I am Schwinn Certified and have been teaching Indoor Cycle classes since 2013. I am always looking for new ways to keep my classes fresh and interesting. I have many riders in my classes that enjoy outdoor cycling and watch the Tour de France every year so I decided to design some ride profiles based on a few of the more challenging Tour de France stages. This is my second year creating these profiles. I try to keep the experience for the riders as realistic as possible so I do a lot of research on http://www.letour.com when preparing my content for the ride and watch the daily video recaps from each stage. I create two large maps to hang in class – the tour map and stage map. You could also do a double sided handout as well. I have found that my classes really enjoy these rides. My profile notes for Stage 11 of the Tour de France and Spotify playlist are listed below. Enjoy!

Tour de France 2015 - 16/07/2015 - 13ème Etape - Muret / Rodez - 198,5Km - Au km 1, un petit groupe se détache, Cyril GAUTIER (EUC) a été suivi par Alexandre GENIEZ (FDJ), Thomas DE GENDT (LTS) et Wilco KELDERMAN (TLS)

Tour de France 2015 – 16/07/2015 – 13ème Etape – Muret / Rodez – 198,5Km – Au km 1, un petit groupe se détache, Cyril GAUTIER (EUC) a été suivi par Alexandre GENIEZ (FDJ), Thomas DE GENDT (LTS) et Wilco KELDERMAN (TLS)

Screen Shot 2015-07-17 at 11.11.30 AM Click here for the profile notes:  2015 Tour de France – Stage 11 Ride NN

Here is Natalie’s Spotify playlist: Thanks so much Natalie for sharing this profile and playlist. Please leave a comment if you tried it, or share your Tour De France profile in the comment section! Have a great week!!

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

Tweet: Indoor Cycling Mix: This Is My Fight Song #chrispins #indoorcycling @chrispins1

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

images

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!

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