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Progressive Climbs and Corkscrews

24 Apr

I hope you’re all enjoying your week! Here in the Northeast it’s finally feeling a bit like spring. My classes at the Y have busier than usual, which has been a welcome surprise. I always love the energy that a full room of riders brings and I think one of my favorite sounds is the hum of all of those flywheels when the music gets quiet.

One of my readers has asked for me to share a few of my recent profiles. I’m assuming she found the playlists on Spotify and guessed that there were awesome profiles behind the titles. Well, she guessed right, but as is often the case, I cannot take full credit for either of these. Both profiles I’m sharing with you today came right from my friends at Pedal-On. It’s where I always go when I need a bit of profile inspiration. I’m telling you guys, there is some great stuff there and everyone is so kind to share. Whenever I use or adapt one of the Pedal-On profiles I always get tons of compliments. Folks at Pedal-On usually share their playlists as well so you can get a ready-made class in no time flat, but I always like to put my own ‘spin’ on it with my own music.

So without further adieu, I give you Progressive Climbs and Corkscrews!

*It’s always a good idea to follow and then recreate my original Spotify playlists (name them something like “Chrispins Corkscrew”) because I’ve been known to go in and change out songs and I would hate for you to not have the playlist you were expecting when you go to use it for your class.

Corkscrew Loops

OMG you guys, this one is so fun! At first it feels like just your typical ride profile and then…BAM….the Corkscrew literally throws you for a loop. My riders just love this one and I’m sure yours will too. Here are the notes:

The first song (Good To Be Alive) is a seated warm up.

3:00 Seated climb-add resistance each minute
1:00 Standing climb
3:00- 1:00 Seated climb, 2:00 standing climb-adding resistance after the first minute
2:00 Seated fast flat road
CORKSCREW!: 2:00 Seated 30 seconds on, 30 seconds off (so: 30 second sprint then recover for 30-2x)
2:00 Standing 30 seconds on, 30 seconds off
2:00 Seated flat recovery

**Go through the sequence 3 times. Each set is 15 minutes long.
I added two songs at the end for a cool down and stretch.
Here is how the songs I chose play out in the profile:

Set 1:
Pa’Baliar
Heartbeat Song
Here We Go
Last Impression

Set 2:
Shots
Happy
Kevera
The Spark

Set 3:
Dreams
Fireball
Afterlife
Mansion
Hard Work

For some reason, I can’t get the Spotify player to show up so follow this link for the playlist: Corkscrew Loops

Progressive Climb

This one is just as it sounds. Each climb gets longer and steeper, starting with a three minute climb and ending with a nine minute climb. Each climb is just a minute longer than the previous one. One of my riders suggested that I turn it around and start with the long climb and end with the shorter climb. I think I just might try it some time! This one is challenging, but if you love climbs like I do, it will quickly become one of your favorites.

After starting this post, I realized that I already posted this ride so to check out the profile follow this link.

If you try the profiles or make any modifications to the movements or music, please feel free to share in the comment section. We would love to hear your ideas!

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

 

 

 

You Gotta Not Cycling Mix

12 Nov

Hi Guys!  I’m excited to share this fun playlist with you.  It features some new songs from Lady Gaga and Little Mix and it’s a good mix of hills and flat roads with some jumps mixed in. I hope you love it as much as my classes did!

A-Yo by Lady Gaga-Seated warm up

41 Days by Merk and Kremont -Warm up seated to standing

She Sets the City on Fire by Gavin DeGraw- alternating seated/standing climb

Best I Ever Had by Gavin DeGraw- seated acceleration on the chorus

Perfect Illusion by Lady Gaga- standing climb

You Gotta Not by Little Mix- seated flat road

Confident by Demi Lovato-standing climb with jumps on the chorus

Don’t Let Me Down by The Chainsmokers- seated climb

Shout Out To My Ex by Little Mix-Jumps on a hill on the chorus

Pound the Alarm by Nicki Minaj- seated accelerations

HandClap-BNDR Remix by Fitz and the Tantrum, BNDR- rider’s choice

Marcatto String Madness by Jorge Quintero- recovery

Insomnia 2.o by Faithless- 30 second flat road (walk); 30 second add gear and cadence (jog); 30 second sprint.  Go through the sequence 4 times.

Million Reasons by Lady Gaga- cool down

Hallelujah by Theory of a Deadman- stretch

 

 

 

 

Happiness Cycling Mix and 2 Bonus Profiles

15 Jul

Heyyyyyyyyyyyy!!!!! I know, it’s definitely been a while.  I don’t really have an excuse for not keeping up with the blog other than life gets busy and priorities shift and change.  Even though I’m not posting playlists and profiles quite as often here on the blog, you can always follow my playlists on Spotify(I create a new playlist at least once every other week but most of the time I create one per week.)  You can also check out my weekly ICI-Pro posts where I share my Favorite Track of The Week every Friday!

You are definitely in luck because today I’m sharing not one, not two, but THREE playlists with profiles!  Yaaaaaaaayyyy!!!!! Two of the profiles are not my originals.  I got them (and probably adapted them a little) from Pedal-On (my go-to spot when I’m looking for profile inspiration), so I can’t take any of the credit.  Well, I suppose I can take credit for the music. 🙂

Here is a great one I’ve been using lately with some new music I’m loving from NEEDTOBREATHE, American Authors and Meghan Trainor.

Full disclosure:  Please be aware that I will often go in and add or remove songs to old playlists to ‘freshen them up’ when I’m in the mood.  If you ‘follow’ my playlist on Spotify and then use it as is, these changes will show up on your playlist as well.  This is not always fun when you’re in the middle of your class and you are expecting one song to play and a totally different song shows up.

Here is how to avoid this possibly embarrassing mistake:

  1. Follow the playlist here
  2. Recreate the playlist and give it a new title.  Something like “Chrispins Happiness Cycling Mix
  3. Smile, because now it’s all yours to use as is or change to your liking and because now you know when I change my original you won’t be affected.  🙂  Everyone wins!

 

What We Live For by American Authors (2:58): seated warm up

Freaks by Timmy Trumpet, Savage (2:59) warm up seated —–> standing

Summer Nights by Tiesto, John Legend  (3:10) standing climb

Ready to Flow by Mike Nero (3:36) seated accelerations, 30 seconds each @ :44, 2:03 and 3:06

Great Night by NEEDTOBREATHE (2:56) alternating seated, standing climb

Happiness by NEEDTOBREATHE (3:26) seated flat road at around 98 rpm

Mi Mi Mi by Serebro (3:13) standing climb

Whistle While You Work It by Katy Tiz (3:35) Seated climb around 82 rpm

All These Things That I’ve Done by The Killers (5:02) Standing heavy climb

What’s Up Suckaz by TJR (4:15) more seated accelerations, 30 seconds a piece @ :59, 2:12 and 3:29

Broken Arrows Didrick Remix by Aviccii (2:56) standing climb

Beautiful Life by Nick Fradiani (3:28) seated climb (77rpm), pushing out of the saddle on the chorus (3 times)

Me Too by Meghan Trainor (3:01) rider’s choice

My Wild West Overture by Lissie (1:14)  recover on an easy flat road

Adrenaline Tabata: You know the drill here:  all out efforts 8×20 seconds with 10 second recoveries.

Have a Little Faith by Michael Franti and Spearhead: cool down

Be More Bario: stretch

*The next two profiles were taken and adapted from Pedal-On. Thank you to whomever shared them there-my classes loved them!

Progressive Climb Intervals

Just like it sounds, it’s all about climbing and the hills get longer with each interval. Each set starts out with resistance on the lower side, and then increases as you move forward, while maintaining cadence.  Feel free to play with the timing within each interval.  I’m not a fan of ‘Jumps’ for extended 2 and 3 minute periods, so I just switched that timing out a bit and gave them ‘jump’ breaks.  Also, we did it with all climbs, but if you or your class are not up for  all climbing, you could certainly swap a few of the intervals out for flat roads.

Here’s how it works:

SEC=seated climb            JOH=jumps on a hill           STC=standing climb

 

First two songs are warmup

3:00-1:00SEC/ 1:00JOH/ 1:00STC

4:00-2:00SEC/ 1:00JOH/ 1:00STC

5:00-2:00SEC/ 1:00JOH/ 2:00STC

6:00-2:00SEC/ 2:00JOH/ 2:00STC

7:00-3:00SEC/ 2:00JOH/ 2:00STC

8:00-3:00SEC/ 2:00JOH/ 3:00STC

9:00-4:00SEC/ 2:00JOH/3:00STC

Final two songs are cool down and stretch

Here’s the playlist:

 

Finally, here’s another Pedal-on profile called Four Sets.  Each set includes different work intervals, which makes the time go by quickly and keeps them guessing!

Set one, starts with the very first song, so make sure you incorporate your warmup into this set the first time through.

SET ONE: (12:00) Budapest, Intoxicated, Work This Body

2:00 SEF

2:00 Jumps

2:00 STF

*Go through 2x

SET TWO: (10:00) Dancin, Grinding

2:00 STC

2:00SEC

1:00 Breakaway (my definition of a breakaway: add gear and give it all you got for 60 seconds-can be seated or standing.

*Go through 2x

SET THREE (10:00)  Riptide, How We Roll

Alternating SEC/STC

1:00/1:00

:45/:45

:30/:30

:15/:15

*Go through two times.

SET FOUR:  *add gear for the amount of time listed  Prayer in C, Uptown Funk

SEC: :15     :30     :45     1:00

STC: :15     :30     :45     1:00

SEC: :15     :30     :45     1:00

STC: :15     :30     :45     1:00

Here’s the playlist:

 

 

 

 

 

Looking Up Cycling Mix (aka: Shazam Dump)

6 Mar

Hey there Chrispins readers!  It’s been a while!  I’m here with my latest playlist which I’ve nicknamed “Shazam Dump” because many of the songs came from my tagged Shazams. I also stole a few from fellow instructor and music maker Peter Gonzales. He recently shared this amazing playlist with me and I’ve found a ton great songs here:

Make sure you follow him on Spotify while you’re checking out the playlist!

My classes really enjoyed this ride as well as the tunes and I hope you enjoy it too.  As always, brief notes are given but please remember, that this is just a very short overview of my notes, not a detailed explanation of how I taught the class.  That is up to your discretion as always.

Clap Both My Hands by Brian Deady (3:33) Seated warm up.  We worked on some one-legged drills during the warm up

Good To Be Alive (Hallelujah) by Andy Grammar (3:10) This is a continuation of the warm up and we gradually brought it out of the saddle as we felt ready

Juicy Wiggle by Redfoo (3:52) Standing climb

Best I Ever Had by Gavin Degraw (3:46) Seated accelerations on the chorus.  We did 3 of them.  The first two were 30 seconds each and the last was 60 seconds, gradually increasing every 15 seconds with a sprint to the finish.

No Turning Back  (Ummet Ozcan Edit) by Mem (3:17) Standing climb

Looking Up by Safety Suit (3:14) Seated flat (92 RPM’s).   We did some gear play here, maintaining cadence while adding and taking off gear.

America’s Sweetheart by Elle King (4:06) Standing climb

Devil Drums by Scooter (5:24) First minute recover on a flat road.  After that, 30 second work efforts with 30 second recoveries.  We did accelerations in and out of the saddle for work efforts.

BoomShakalaka-Original Mix by DJ B13nd, Kastra (3:49) Standing climb with jumps on a hill

Oh Cecilia (Breaking My Heart) by The Vamps, Shawn Mendes (3:16) Seated fast flat road (100 RPM’s)

First by Cold War Kids (3:20) Seated climb

Shake Señora by Pitbull (3:35) Standing climbs.  You could also do jumps here.

Crunk Beat by Jorge Quintero (1:28)  recover

Uptown Funk (Tabata Mix)by Tabata Songs (4:02) Love this new tabata song and so did my class!  20 second work efforts X8 with 10 second recoveries

Let It Go by James Bay (4:21) Cool down

Youth by Troye Sivan (3:05) Stretch

Have a great week!

 

Stand By You Cycling Mix

17 Jan

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Hey there!  Here’s a recent Spotify playlist with brief teaching notes.  It features some new tunes that I’m liking these days: Stand By You by Rachel Platten, Get Down by Tiesto, Tony Junior, Freedom by Pitbull and Bouncybob (feat. Justin Mylo & Mesto) by Martin Garrix. I also used the Imagine Dragon Remix of I Bet My Life for something new and different.  I hope you like it!

Stand by You: warm up

Get Down: standing climb

Silence: :00 seated flat; :51 standing climb;3:10 seated climb; 4:22 standing climb

Pound the Alarm: seated accelerations @ 1:08 (20 seconds), 2:14 (30 seconds) and 3:04 (20 seconds)

Freedom: standing climb

Battle Without Honor or Humanity: seated flat @96 rpm’s

Back to Earth: :00 seated flat; :52 standing climb; 1:52 seated flat; 2:44 standing climb

You’re Gonna Love This: seated or standing accelerations at :54 (30 seconds); 1:54 (30 seconds) and 3:05 (20 seconds).

I Bet My Life: standing climb with jumps @ 1:10; 2:42 and 4:05

All These Things I’ve Done: seated climb

Bouncybob: riders choice

Give a Little Bit: recovery

Diablo Rojo: seated/standing accelerations 30×30

Jolene: cool down

The Cusp and the Wane: stretch

 

Teaching Notes Update!

9 Jan

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Hey everyone!  I received many requests for teaching notes after my last post, so I’ve updated it to include notes for two of the playlists.  They are very brief notes, but I’m sure you can work with them!  Check them out here and enjoy the rest of your weekend!

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