3 New Playlists! (Grammy nominees, Winter Wonderland and Hills and Flats Profile)

22 Dec


So sorry I’ve not blogged in a while! As promised, I created a playlist featuring songs that were nominated for Grammy awards this year in some form or another. The only exceptions on this playlist are the Mumford and Sons song (which was from their Grammy winning album Babel) and of course the Tabata music. Speaking of Mumford and Sons, have you seen the video for this song? Not sure how this has been a secret to me for so long, because it’s pretty hilarious!

Here’s the playlist:

And here’s how we rolled with it:

You’ve Got Time: Warm up (Can’t wait for the second season of Orange is the New Black!!!)

Atmosphere: Alternate seated/standing light climb

Clarity: Flat road with seated accelerations @ 1:09 (30seconds) and 3:32 (30 seconds)

Blurred Lines: Standing flat

Radioactive: Seated climb

Royals: Standing climb

Roar: Standing climb

I’m Shakin’: Seated flat

This Is What It Feels Like: Flat road with seated accelerations @ 1:05 (25 seconds) and 2:30 (45 seconds)

Locked Out of Heaven: Alternated seated/standing flat

Hopeless Wanderer: :00-1:35 Seated climb, 1:35-2:15 Seated flat; 2:15-3:34 Seated climb; 3:34-5:08 Seated climb

If I Lose Myself: Standing climb

Xtina’s Xmas: Recovery

Tabata: Seated accelerations

Just Give me A Reason: Cool Down

When I was Your Man: Stretch

Here’s another playlist I’ve used recently:

Santa Claus is Back in Town: Warm up

Noche No Termina: Continue warm up in saddle—-> bring up to a standing flat

Slumber: Alternate seated/standing climb

Witchcraft: Seated accelerations @ :46 (40 seconds), 2:14 (20 seconds), 3:23 (50 seconds)

Back to the Pump: Standing flat

Roads Untraveled: Seated climb

Survival: Heavy Standing climb

Deck the Halls: Seated flat

Rumor Has It: Jumps

Feel The Beat: Seated accelerations @ :32 (30 seconds), 1:34 (25 seconds), 3:18 (20 seconds), 3:50 (20 seconds)

Counting Stars: Alternate seated/standing climb

Auld Lang Syne: Seated flat

Never Going Back Again: Recovery

Turbulence: Tabata drill-seated accelerations

Let Her Go: Cool Down

Winter Wonderland: Stretch

And here is my most recent profile that I modified from a Pedal-On profile I found. It’s called Hills and Flats. It’s simple but effective. Here’s the playlist:

Here are the teaching notes:

The first two songs were used as a warm up. The first song we warmed up in the saddle and the second song, we brought it out of the saddle.

Here’s how this profile played out:

Interval 1:

(FLat Road) -3:00

1:30 Seated Flat
:30 Standing Flat
1:00 Jumps

1:17 Recover (Flat Road)

(Hills) – 5:00

1:30 Seated Climb
:30 Seated Hill Acceleration
1:00 Standing Climb
2:00 Jumps on a Hill

Interval 2:

(Flat Road) -4:30

2:00 Seated Flat
1:00 Standing Flat
1:30 Jumps

(Hills) -7:00

2:00 Seated Climb
1:00 Seated Hill Acceleration
1:30 Standing Climb
2:30 Jumps on a Hill

1:19 Recover (Flat Road)

Interval 3

(Flat Road) -6:00

2:30 Seated Flat
1:30 Standing Flat
2:00 Jumps

(Hills) -9:00

3:00 Seated Climb
1:30 Seated Hill Acceleration
2:00 Standing Climb
3:00 Jumps on a Hill

1:32 Recover (Flat Road)

Interval 4

Tabata!!! Seated accelerations 8×20 seconds with 10 second recoveries

Last two songs are cool down/stretch songs. 🙂

Look for my Year in Review Post coming soon with my favorite songs from 2013!!!!


8 Responses to “3 New Playlists! (Grammy nominees, Winter Wonderland and Hills and Flats Profile)”

  1. steve:spin:list December 22, 2013 at 9:40 pm #

    These are great…Looking forward to seeing your top tunes for 2013. Merry Christmas!!

    • chrispins December 23, 2013 at 11:43 am #

      Thanks Steve! Merry Christmas to you too!

  2. lemonsandpickles December 23, 2013 at 4:44 am #

    Good stuff here! I’m going to try the first one tomorrow. Thank you 😉

    • chrispins December 23, 2013 at 11:43 am #

      You’re welcome!

      • abbie December 23, 2013 at 10:17 pm #

        I was watching the Mumford and Sons video (not very closely) and busted up when I realized it was Ed Helms and Jason Bateman!

      • chrispins December 24, 2013 at 1:02 am #

        I know! It just gets funnier as it goes on, doesn’t it?

  3. Sara January 6, 2014 at 2:20 am #

    So I’ve been recovering from hip surgery and haven’t been teaching but I’m ready to kick their butts again! Thanks for these notes and playlists, I just really appreciate them and you!!!

    • chris January 6, 2014 at 11:08 am #

      Glad to hear you’re recovered and ready to kick some butt again! These playlists and notes should do the trick! Enjoy. 🙂

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