Good To Be Back Spin Mix

8 Jul

Hope everyone had a fantastic weekend!

Check out this cool lawn mower/bike.  I would totally mow the lawn more often if I had one of these!  Go to this website for more ‘smartly innovative’ things you can do with your bike!

Here’s the playlist for Monday:

Listen in iTunes Ping!

**********UPDATE**********

Teaching Notes:

Juke Box Hero/I Love Rock and Roll: Warm up

Pause: Warm up—> Standing flat

Lollipop: Alternate seated/standing climb

Good To Be Back: Seated accelerations @ :20 (25 seconds); 1:14 (30 seconds); 2:10 (25 seconds) and 3:04 (15 seconds)

Kissed It: Standing flat and bring it down to the saddle for a quick pick up at each chorus

Ice Cream Man: Seated flat

The Mountains: My class LOVED this one!  :00-1:58 Standing climb; 1:58-3:45 seated climb; 3:45-5:30 Standing climb; 5:30-6:29 seated climb

Breaking a Sweat: more seated accelerations @ :30 (30 seconds), 2:13 (30 seconds), and 5:00 (30 seconds), I had them bring it to a standing climb to stretch out the legs in between   accelerations.

You Don’t Have To Love Me: Standing climb

Ignoring Pain Seated climb

Tabata (1st set—haha!)

Waterfall: Standing climb

Last Impression: Recovery song

Tabata (2nd set!)

Next To Me: Cool down

Lost: Stretch

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4 Responses to “Good To Be Back Spin Mix”

  1. Ash July 9, 2012 at 3:01 pm #

    LOVE the playlist Chris, wondering what kind of ride profile you used…Ice Cream Man is sure appropriate for this summer weather! Hope you are staying cool and hydrated – thank you for all of your great music ideas. Take care!

    • chrispins July 9, 2012 at 5:22 pm #

      Thanks for the playlist love! I posted this in a rush, because I had a million things going on yesterday, so I promise to update the post with teaching/profile notes later today or tomorrow, so please check back! 🙂

  2. Kathy S. July 11, 2012 at 8:41 pm #

    Great playlist, Chris, and great profile! I posted a profile from Monday night on my Ping page (Kathy S.) in which I used 3 sets of Tabatas — you and I are on similar wavelengths for sure. 🙂 Love working the class hard!

    • chrispins July 12, 2012 at 11:14 am #

      Thanks Kathy! Love Tabata. 🙂

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