Stand By You Cycling Mix

17 Jan


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


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!

Happy New Year! My Favorites from 2015

1 Jan

**I’ve updated this post to include teaching notes!

Happy New Year everyone! It’s been a while. As you can probably already tell, I posted quite a bit less than usual in 2015. I made a goal to post at least once a month, and I think I did pretty well. 🙂

One of my goals for this 2016 (and one that I started in 2015) was to simplify many areas of my life. One of the ways I’ve done that is to make my routine preparing for my indoor cycling classes more streamlined and organized. That means organizing my playlists into folders in Spotify, using playlists more than once or revamping existing playlists and creating new, fresh playlists at least once every two weeks. It also means that I’ll be blogging less. The good news is, you can still follow my playlists and favorite song ideas weekly by following me on Spotify and checking out my weekly “Favorite Track of The Week” post every Friday on ICI-Pro.

Many of you that have been following me for a while know that I never really used my personal Facebook page. I actually only had it so that I could keep up with my Chrispins page there. Basically, that Facebook page was just a way to link to my blog when I posted, so since I’m posting less, I decided to completely break up with Facebook. I did keep my Twitter page though. And I actually have 2 Instagram accounts, although I think I may delete my personal Instagram soon since I’m not using it much. If you’re interested in following my puppy’s page though, be sure to follow him there at @quincygoldendoodle. He’s super cute and he posts at least once a week!
So onto the playlists!

I’m actually sharing three of them with you today!
The first is my New Year’s playlist from last year. I’ll be using it on Monday, and I don’t plan on changing a thing from last year’s playlist. So here is the playlist once again:

The next playlist includes some of my favorites from 2015 that I was able to put into a working cycling mix:


Teaching notes:

Bad Dream: warm up

Cheerleader: continue warm up—> standing climb

Ex’s and Oh’s: alternating seated/standing climb

Uma Thurman: seated or standing accelerations @ :50 (25 seconds); 1:42 (25 seconds) and 2:46 (35 seconds)

Hold My Hand: standing climb

Centuries: seated flat

Go Big or Go Home:standing climb with accelerations on the chorus

Fight Song: standing climb (I’ve also used this song as a seated flat)

Freedom: seated flat

Don’t: seated accelerations @ :30, 1:46, 2:30 and 3:30 (all 30 seconds)

Drums Make Me Happy: standing climb

Gold: seated climb

Uptown Funk: standing climb with jumps @ 1:52, 2:22 and 3:44

It’s Over: Recover

Tabata: seated or standing accelerations (or alternate) 8×20 seconds with 10 second recoveries.

Thinking Out Loud: cool down

Photograph: Stretch




And here is another playlist that is not a cycling mix, but a complete playlist of my favorites from 2015. I’m sure I probably missed a few. If I had to pick two favorites from this year I’d say they were Go Big Or Go Home and Fight Song.


And my last playlist is one I used recently. It’s a great mix of some newer tunes and some old favorites. I hope you enjoy it!


Here are the teaching notes:

Better When I’m Dancin: Warm up

Kill of The Night: continue warm up—> standing climb

Dragostea Din Tei: alternating seated/standing climb

Tamucun: 30×30 seated accelerations

Beautiful Life: seated climb

Hallelujah: seated flat

Victorious: Standing climb

Stairway to Heaven: Seated climb—-> Standing climb

D’Ya Wanna Go Faster:  Seated accelerations @ :43 (15 seconds); 1:18 (20 seconds and 2:18 (40 seconds)

Jungle: seated flat with standing accelerations @ :50; 1:44 and 2:39

When You Were Young: Standing climb with jumps

Angel: recover

Sandstorm: seated accelerations @ :28 (1 min), 2:29 (1 min, 10 seconds)

Hello: Cool Down

Everglow: Stretch



Thanks for continuing to read and follow the blog even though I’ve streamlined. I always appreciate your comments and questions. Here’s to a great 2016!

What was your favorite song that came out in 2015?

Kill Of The Night Cycling Mix

1 Nov

Happy November! I hope you all had a great Halloween Ride this year. I just wanted to quickly share the playlist I’ll be using tomorrow night with you. I hope you can find some inspiration!


Go Big or Go Home: Warm up
Human: Warm up—-> seated to standing climb
Run Boy Run: Standing climb
Come Clean: seated accelerations @ :44 (25 seconds); 1:57 (25 seconds) AND 2:51 (20 seconds)
Harlem: standing climb
Bow Down: seated flat
Kill of the Night: standing climb with jumps on a hill
I Wanna Be Sedated: Seated climb
Survival: standing climb
Proud Mary: seated climb/ pick up to seated flat at 2:35, adding gear every 30 seconds-sprint to finish
Cry: alternating seated/standing climb
Satisfaction: alternating seated/standing climb
The Highlands: recovery
Diablo Rojo: seated accelerations 30 seconds on, 30 off
Hello: Cool Down
Wasn’t Expecting That: Stretch

Guest Post: Natalie’s Spooktacular Ride!

24 Oct

Happy October! I’m sure many of you will be putting together your Halloween rides for next week. If you’re looking for song ideas, we have a collaborative Halloween playlist on Spotify with nearly 200 songs.

If you’re ready for some inspiration, or you just don’t have the time to put your own ride together, I’ve invited my friend Natalie back to the blog to share her ‘Spooktacular’ Halloween ride. Take it away Natalie!

2015 Halloween poster_from_postermywall

Living in Arizona, I enjoy this time of year – temperatures begin to cool down and I am able to get outside with my family and enjoy the beautiful Sonoran Desert. It is also time to think about witches, ghosts, goblins, and monsters, for Halloween is near! This is the perfect opportunity to tap into my creative juices and design an entertaining and memorable ride for the members that attend my classes.
This year, I decided to make it a two-class event during Halloween Week with an End of the World Ride (adapted from ICA) along with my own Spooktacular Spin ride that will take riders on a challenging midnight bike ride through graveyards, werewolf filled forests, and a haunted castle.
You will find my Spooktacular Spin ride profile and Spotify playlist below. I like to market this special ride with an eye-catching flyer and decorations that set the tone for the class – black balloons, scary door panels, spooky caution tape, lighted decorations, ghosts and more. I hope you enjoy this ride! Happy Halloween!

Click here for Natalie’s Spooktacular Spotify playlist!

Click below for Natalie’s detailed ride profile!

Cycle Workout Spooktacular Spin 2015 copy

Learn more about Natalie here!

This Is Not A Test Cycling Mix

5 Sep


Hey there!  I hope everyone is doing well and enjoying the end of summer/back to school transition.


It’s always a busy time of year for me, but I wanted to make sure I found the time to post my latest playlist and teaching notes for you.  🙂  We’ll get to that shortly.  First, have you heard about my new featured post on ICI-PRO?  I talked about it in my last post, and I’ve posted some great tracks over the past few weeks so make sure you go and check it out.  Not only will I give you my latest and greatest favorites, but I’ll give you great tips on finding new music for your classes and I’ll tell you how I’m using my favorites in my own classes!

Also, I posted a pic of our new puppy last month, and he’s grown so much since then that I just had to share a recent picture.  He’s super cute and definitely in full puppy mode: chewing, nipping, and just generally wreaking havoc!  But we love him to death and already can’t imagine life without him.  🙂

Screen Shot 2015-09-05 at 2.09.43 PM

So here’s the latest playlist.  It features some new stuff that I’m liking a lot lately. I hope you like it!

Big Love by Ben Lee: Warm up in the saddle

Verge by Owl City, Aloe Blacc: Warm up, coming out of the saddle

Marvin Gaye (feat. Meghan Trainor) by Charlie Puth, Meghan Trainor: standing climb

Sable Dance by David Garrett: Seated accelerations

This is Not a Test by TobyMac: Standing climb

Roots by Imagine Dragons: Seated climb

I Am by AWOLNATION: Alternate seated, standing climb

Hip Hop Violin by BeatMichel: seated flat

Le Tour De France by Haik Naltchayan: seated climb with gear changes throughout

Stamp on The Ground -Radio Edit by ItaloBrothers: seated/standing accelerations

Soul on Fire (feat. All Sons & Daughters by Third Day, All Sons & Daughters: seated flat

Freak by Steve Aoki, Diplo & Deorro: standing climb with jumps on a hill

Escape by Craig Armstrong: recover

Fire by Scooter: seated accelerations

Not a One by The Young Wild: cool down

Walk On The Moon by Great Big Sea: stretch

Have you used any great, new songs lately?

Any advice regarding teething/mouthing puppies?

Have a great week!

Warriors Cycling Mix

3 Aug

Hey there and happy summer! It’s hard to believe it’s August already, isn’t it?

Lots of great things happening this summer around here. Here’s one thing that’s been keeping me busy:

Our new puppy, Quincy!

Our new puppy, Quincy!

Isn’t he the sweetest? If you can’t get enough of his cuteness, you can follow his doggie-Instragram account @quincygoldendoodle. 🙂

Also, if you haven’t already, check out my latest ICI/PRO Podcast that I recorded with John a few weeks back. As always, I had a great time developing this profile and recording it. It’s called Double Pyramids. I hope you enjoy it as much as my class did.

Chrispins Double Pyramid Profile Podcast on ICI-PRO

Screen Shot 2015-08-03 at 7.26.18 AM

And speaking of ICI-PRO, be sure to check back there every Friday for my new feature where I will share some of my favorite music finds starting this week!

I’d like to again thank Natalie for guest posting recently and sharing her Tour de France Profile. I’ve used this one a few times now and my classes loved it. Even though Tour de France is over, it will still be a great ride for your class and the music is awesome!

Ok, now that we’re all caught up, let’s get on with my latest profile and playlist, shall we?

Here’s the playlist:

And here are the teaching notes. *Remember, my notes are just a very basic sketch of what I actually do in my classes. They are just meant as a guide for you to start from. There is a lot more that goes into my class than what I write here, so please, take and use what you can but put your own ‘spin’ on it too and teach responsibly!

**Here’s something new: I like to match RPM’s to BPM’s in many of the songs I use, mostly because we don’t have bike computers and it’s a great way for my riders to gage their cadence. For the songs that we ride to the beat, I’ve given the RPM’s after the description. 🙂

Ticking Bomb by Aloe Blacc (3:36) seated warm up

Uptown Funk, Wideboys VIP Remix by Mark Ronson, Bruno Mars (3:16) warm up seated—–>standing (62)

State I’m In by NEEDTOBREATHE (3:20) alternate seated/standing climb (63)

Granite by Pendulum (4:42) seated accelerations @ :48 (20 seconds); 2:05 (25 seconds); 3:27 (25 seconds) and 4:15 (20 seconds)

Cheerleader-Felix Jaehn Remix by Omi (3:02) Standing climb (60)

Riptide by Vance Joy (3:06) fast seated flat (100)

Ritmo De Negra’s by Drummboys (3:06) alternate seated/standing climb (73)

Big Love-Live by Fleetwood Mac (3:06) seated accelerations 3×20 seconds *note: the song ends and the applause begins at 2:47

Whatever Lola Wants-Gotan Project by Sarah Vaughan (4:40) heavy standing climb with gear play (adding and taking off gear keeping the same cadence)

Kissed It by Macy Gray, Velvet Reliever (4:46) standing climb with jumps on the chorus (67)

Warriors by Imagine Dragons (2:50) seated climb (80)

Blast The Speakers (Album Version) by Warp Brothers (3:37) rider’s choice (69)

Solitaire by Camelot (1:00) recovery

Tabata Wod by Tabata Songs (3:50) seated or standing (or alternating) accelerations 8×20 seconds with 10 second recoveries *I like using the coached Tabata songs and I really like this new one for a change of pace.

Polaroid by Imagine Dragons (3:50) cool down

Breathe In Breathe Out by Mat Kearney (3:42) stretch

Thanks for reading and have a great week!

Do you watch The Tour De France?
Have you done Tour De France Profiles in your classes?
Any great puppy advice?

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