Green Light Cycling Mix

19 Mar

Hey there!!! It’s been a while since I’ve shared a playlist with profile notes. Remember, you can always check out my latest playlists by following me on Spotify.  I create new playlists at least a few times a month so keep checking back.  I can’t believe I now have over 3,000 Spotify followers!! Thanks you so much for all of the love and support! You can also check me out on ICI-PRO where I post my Favorite Track of The Week every Friday.

So here’s my latest playlist with notes.  It features Lorde’s newest song , Green Light, which hit #1 on the Spotify charts last week.  Enjoy!

Exhibit 13 by Blue Man Group (8:30) In this nice long warm up, you’ll take riders from seated flat to standing climb to prepare them for the hard work ahead.  Here’s how: :00-3:43 seated flat road.  Start out slow and steady with easy gear and add gear and cadence as you go, evening out to a nice fast, flat road at around 95 rpm.  At 3:54, the music seems to stop for just over 30 seconds.  Use this time to grab a sip of water and to prepare for your standing climb.  At 4:33, bring it up out of the saddle for a climb at 64 rpm.  The pace slows and gear gets heavy from 6:30-7:12.  At 7:12, unload some gear and finish with a faster standing climb at 70 rpm.

Turn It Up by The Dirty Code (3:33) Alternate this climb in and out of the saddle at 64 rpm.

Bun Up the Dance by Dillon Frances, Skrillix (3:34) Seated accelerations or sprints (whatever you like to call them) @ :15 (30 seconds), 1:20 (35 seconds) and 2:55 (30 seconds).

I Think I Like It by Mary Jane Fonda (2:50) Jumps!

Awake My Soul by Mumford & Sons (4:15) Start with a nice heavy seated climb (around 60 rpm) at 2:30 unload some gear and keep the pace then at the 3:00 mark, add the gear back on and pick up rpm to 63-you can keep the final 1:16 in the saddle or push up to finish with a standing climb.

Samb Adagio by Safri Duo (5:58) This has been my class’ favorite drill as of late:  :30 recovery then climb one minute, adding gear every 15 seconds.  So your first 15 seconds is moderate gear and your final 15 is heavy and hard.  Recover 30 seconds then do it all over again.  rpm remains at 70 throughout.

Green Light by Lorde (3:55) Use the first 49 seconds as a recovery on an easy flat road, then bring it to a standing climb at 65 rpm.

Start a Fire by Ryan Star (3:19) Sprints @ :33 (25 seconds), 1:27 (30 seconds) and 2:27 (45 seconds)

Highs and Lows  APEXAPE Remix by Emili Sande’, Apexape(6:09) Standing climb with jumps on a hill

Take Me Out by Golden State (1:43) Recover-flat road

Tabata:  You know the drill here-let the coach do the talking 🙂

Ten Feet Tall by Wrabel: Cool down

The Finish Line By Train: Stretch





11 Responses to “Green Light Cycling Mix”

  1. Megan March 20, 2017 at 2:48 am #

    thank you so much for coming back on with details on a new playlist. When I’m desperate for ideas and have little time – you’re my girl! Love this one. I added a hill at the end after the tabata: Still Haven’t Found What I’m Looking For (Live) with a big choir.

    • chrispins March 20, 2017 at 10:23 am #

      You’re welcome! And thanks for the song idea! I love that one for a climb. I’ll be using it soon for sure!

  2. Jessica @ Fit Talker March 20, 2017 at 2:14 pm #

    So great to see a post from you! hope you’ve been well! 🙂

  3. Fitlifejj March 20, 2017 at 7:36 pm #

    Great to see a blog from you!

  4. TB April 4, 2017 at 8:14 pm #

    Great soundtrack! Can you give us a little insight into your class set up? Do you keep your phone near the bike to keep track of song timing? Hand write notes? Mic? Any special lighting?

    Any insight is appreciated!

    • chrispins April 4, 2017 at 8:50 pm #

      I’m pretty old school when it comes to my classes. Mainly because of my gym set up. The room I teach in is also used for several other group fitness classes, so the bikes are kept in the back of the room and pulled out for cycling classes. I pull the stereo out (it’s on wheels) and put it next to my bike during the class so that I have access to volume control and I have my phone close-by. I keep song timing with a stop watch and I write out my notes on an index card. So…nothing fancy about it, but I’m sure if you asked my riders, they would tell you they enjoy the class just as much if not more than classes they have taken elsewhere that use more technology. It’s all about the energy, coaching, music and camaraderie!

      • Mary Ellen April 19, 2017 at 9:24 pm #

        Thanks for sharing! My classes always love when I update playlists and music. You give me great ideas and inspiration. Was wondering if you would share profiles for corkscrew loops playlist and progressive climb ? Thanks!

      • chrispins April 20, 2017 at 12:23 pm #

        Thank you for commenting! I will look up my profiles and see if I can get them posted here before the weekend is over. Both are adapted from profiles I found on Pedal-On. 🙂

  5. cycleslice April 24, 2017 at 1:20 am #

    There’s a really great remix of the Lorde song that’s a free download on SoundCloud that
    I can’t wait to use it in class Thanks for all the inspiration you provide on your playlists and profiles!!!

    • chrispins April 24, 2017 at 10:03 am #

      Thanks for the tip-I’ll check it out!

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