Happy weekend cycling friends! First of all, thank you so much for all of your kind comments on my last post. 🙂 With it being January, I’m loving seeing some new faces in my classes and I’m hoping my new friends will stick with their resolutions to make indoor cycling a part of their life. On the other hand, I always hear complaints from regular gym goers this time of year about the ‘resolutioners’ that take over the gym every January. For those of you with mixed feelings, here’s a great article that might put it into perspective: If you haven’t been using Uptown Funk, you really need to get this song into your profiles. It does run a bit slower than 60 RPMs, but you can make it work. One of my class participants told me I had to see this recent performance of it on Ellen, so I had to go and see what that was all about. If you didn’t catch it, you’re going to love it-it will funk you up!:
Last night I taught my Total Body Cycling class, which is 45 minutes of cycling followed by 45 minutes of toning. I typically post my 60 minute playlists here on the blog so please be advised that this one is only 45 minutes.
Heartbeat Song by Kelly Clarkson (3:19) Warm up in the saddle to this new tune by Kelly Clarkson. Your’e going to be hearing a lot of this one on the radio soon…
Cry of The Celts by Ronan Hardiman (2:23) We took it out of the saddle for an easy standing climb here to continue our warm up.
Uma Turnman by Fall Out Boy (3:32) Keep it in the saddle for a seated climb. I always embrace new Fall Out Boy and this one doesn’t disappoint.
UpTown Funk by Mark Ronson, Bruno Mars (4:31) Standing climb alternating with seated flat
Wrong by The Airborne Toxic Event (4:16) more climbing in the saddle
Devil Drums by Scooter (5:24) 30 second seated accelerations-4 of them. I gave my folks the option of recovering in the saddle or working out of the saddle between accelerations.
We Walk by The Ting Tings (4:05) Standing climb with jumps on a hill.
Odenali Pi by E.S. Posthumus (5:07) Seated flat road
A Little Party Never Killed Nobody by Fergie, Q-Tip, GoodRock (4:01) Rider’s Choice. I allow riders to choose seated or standing climb here, or alternate between the two. I do ask them to find 20-30 seconds of time during the 4 minutes to really challenge themselves with their resistance and cadence.
A Well Oiled Machine by Haik Naltchayan (1:02) recover
House Tabata (Feat. Coach) by Tabata Songs (4:03) 8-20 second seated accelerations with 10 second recoveries.
Thinking Out Loud by Ed Sheeran: Cool down **because we go right into our toning class, I do not add a stretch song to my 45 minute playlists.
I hope you like the playlist and either use it as is, or as inspiration to create your own!
What’s on tap this week? Hmmm… a long weekend is always enjoyable. Also, I’m now in my 6th week post-op and I’m easing back into Yoga with a gentle yoga class this week followed by my first ever meditation class! Finding time to meditate has been a goal of mine for a while, and I’m not great about doing it on my own, so I’m hoping the class will help motivate me to stick with it.
Do you add yoga and/or meditation to your cycling routine?