No thematic connection here – these are just some of my favourite songs each of the major spinning drills. Mix and match at will.
Beautiful Day – U2 (4:08): I’ve always felt that warmup and cool down songs aren’t interchangeable. A good warm up song has an expansive energy about it. It lifts you up and makes you want to move. This song fits the bill perfectly.
Stronger – Kanye West (5:12): Crank up the tension to 6/10 and start climbing. After each chorus, jack up the tension another notch or two. This is a challenging climb because it’s more than 5 minutes long.
Tongue-Tied – Faber Drive (3:33): A bit of recovery for the first 30 seconds of this song, then three sprints down the hill: 30/30/50 seconds at each chorus. Stay with it through the a cappella bit near the end.
Ooh La La – Goldfrapp (3:26): My good friend Jen put me on to this song, which is perfect for a seated climb. Start with HIGH tension – 6/10 and increase it every 45 seconds. It should be very difficult by the end. No getting out of the seat!
Dance, Dance – Fall Out Boy (3:00): Time to sprint! Pop-punk band FOB won numerous awards for this technically complex single. There are three sprints 28/34/25 seconds. The first one is from :29 – :57, there’s a 15 second rest, then the second from 1:13 – 1:47, a 29 second rest, and the last spring from 2:16 – 2:40. Or, you could just call it 3×30 second sprints. Just don’t have your class sprinting when the music’s not there for it. One of my pet peeves is sprinting drills that completely ignore the music.
Piece of Me – Britney Spears (3:32): Yes, her personal life is a car wreck, but this song has the same kiss-off my public tone as Eminem’s The Way I Am. We’re going to do some lifts: 8/4/2 counts, switching after each chorus.
Funky Cold Medina – Tone-Loc (4:09): ‘Member this one? Start climbing. What exactly is a Funky Cold Medina? According to Wikipedia, it’s a peach cranberry vodka drink, which sounds 1980s to me. Hey, you had to live through it to understand the attraction of peach schnapps. Fuzzy navel, anyone?
Money Honey – State of Shock (3:18): Three sprints of 25/40/40 seconds, one at each chorus.
Le Disko – Shiny Toy Guns (3:23): Finish up with another set of lifts: 8/4/2. Download the clean version.
Big Girls Don’t Cry – Fergie (4:28): This could never be a warm up song. The energy is way too mellow. It works really well for cooling down and stretching.
Gone Going – Black Eyed Peas (3:14): If you need some extra time to stretch, try this one from Fergie’s band.