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!

St. Patrick’s Day Cycling Mix

14 Mar


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?


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