Kill Of The Night Cycling Mix

1 Nov

Happy November! I hope you all had a great Halloween Ride this year. I just wanted to quickly share the playlist I’ll be using tomorrow night with you. I hope you can find some inspiration!

Go Big or Go Home: Warm up
Human: Warm up—-> seated to standing climb
Run Boy Run: Standing climb
Come Clean: seated accelerations @ :44 (25 seconds); 1:57 (25 seconds) AND 2:51 (20 seconds)
Harlem: standing climb
Bow Down: seated flat
Kill of the Night: standing climb with jumps on a hill
I Wanna Be Sedated: Seated climb
Survival: standing climb
Proud Mary: seated climb/ pick up to seated flat at 2:35, adding gear every 30 seconds-sprint to finish
Cry: alternating seated/standing climb
Satisfaction: alternating seated/standing climb
The Highlands: recovery
Diablo Rojo: seated accelerations 30 seconds on, 30 off
Hello: Cool Down
Wasn’t Expecting That: Stretch

Guest Post: Natalie’s Spooktacular Ride!

24 Oct

Happy October! I’m sure many of you will be putting together your Halloween rides for next week. If you’re looking for song ideas, we have a collaborative Halloween playlist on Spotify with nearly 200 songs.

If you’re ready for some inspiration, or you just don’t have the time to put your own ride together, I’ve invited my friend Natalie back to the blog to share her ‘Spooktacular’ Halloween ride. Take it away Natalie!

2015 Halloween poster_from_postermywall

Living in Arizona, I enjoy this time of year – temperatures begin to cool down and I am able to get outside with my family and enjoy the beautiful Sonoran Desert. It is also time to think about witches, ghosts, goblins, and monsters, for Halloween is near! This is the perfect opportunity to tap into my creative juices and design an entertaining and memorable ride for the members that attend my classes.
This year, I decided to make it a two-class event during Halloween Week with an End of the World Ride (adapted from ICA) along with my own Spooktacular Spin ride that will take riders on a challenging midnight bike ride through graveyards, werewolf filled forests, and a haunted castle.
You will find my Spooktacular Spin ride profile and Spotify playlist below. I like to market this special ride with an eye-catching flyer and decorations that set the tone for the class – black balloons, scary door panels, spooky caution tape, lighted decorations, ghosts and more. I hope you enjoy this ride! Happy Halloween!

Click here for Natalie’s Spooktacular Spotify playlist!

Click below for Natalie’s detailed ride profile!

Cycle Workout Spooktacular Spin 2015 copy

Learn more about Natalie here!

This Is Not A Test Cycling Mix

5 Sep


Hey there!  I hope everyone is doing well and enjoying the end of summer/back to school transition.


It’s always a busy time of year for me, but I wanted to make sure I found the time to post my latest playlist and teaching notes for you.  :)  We’ll get to that shortly.  First, have you heard about my new featured post on ICI-PRO?  I talked about it in my last post, and I’ve posted some great tracks over the past few weeks so make sure you go and check it out.  Not only will I give you my latest and greatest favorites, but I’ll give you great tips on finding new music for your classes and I’ll tell you how I’m using my favorites in my own classes!

Also, I posted a pic of our new puppy last month, and he’s grown so much since then that I just had to share a recent picture.  He’s super cute and definitely in full puppy mode: chewing, nipping, and just generally wreaking havoc!  But we love him to death and already can’t imagine life without him.  :)

Screen Shot 2015-09-05 at 2.09.43 PM

So here’s the latest playlist.  It features some new stuff that I’m liking a lot lately. I hope you like it!

Big Love by Ben Lee: Warm up in the saddle

Verge by Owl City, Aloe Blacc: Warm up, coming out of the saddle

Marvin Gaye (feat. Meghan Trainor) by Charlie Puth, Meghan Trainor: standing climb

Sable Dance by David Garrett: Seated accelerations

This is Not a Test by TobyMac: Standing climb

Roots by Imagine Dragons: Seated climb

I Am by AWOLNATION: Alternate seated, standing climb

Hip Hop Violin by BeatMichel: seated flat

Le Tour De France by Haik Naltchayan: seated climb with gear changes throughout

Stamp on The Ground -Radio Edit by ItaloBrothers: seated/standing accelerations

Soul on Fire (feat. All Sons & Daughters by Third Day, All Sons & Daughters: seated flat

Freak by Steve Aoki, Diplo & Deorro: standing climb with jumps on a hill

Escape by Craig Armstrong: recover

Fire by Scooter: seated accelerations

Not a One by The Young Wild: cool down

Walk On The Moon by Great Big Sea: stretch

Have you used any great, new songs lately?

Any advice regarding teething/mouthing puppies?

Have a great week!

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 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!


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