Glamorous Spin Mix (60 Minutes)

15 06 2010

Hi, I’m Lisa. I happened to be in LA when Johnny G first debuted spinning, so I was an “early adopter,” spinning with just a handful of others & a boom-box in a gym at UCLA where I was in grad school back around 1995. But, it wasn’t until 2007 that I took the plunge and started teaching. I love it and have been teaching indoor cycle classes for 3 years now; I’ve also branched out and teach TRX and Pilates as well. I live in the Silicon Valley, so it’s a busy, type-A crowd around here. My class sizes range from 15-30 – I love ‘em when they’re packed! I like mostly pop/rock music, but mix it up too, with occasional techno, disco, Beatles, even Neil Diamond & Glee. I hope you enjoy this playlist & would love to hear any comments or questions.


[About the photo: I asked a student to snap a photo of me after class last week. Turns out I don’t look nearly as good as I feel after teaching for an hour. I decided to spare you the sweaty overheated portrait, and instead photo-shopped my head onto Lance’s body.]

(Title inspired by my 4 y.o. daughter who  learned how to spell “glamorous” after listening to this playlist with me.)

This ride has 4 hills with 1 interval song after each hill. This is a “no recovery” ride (meaning take your breaks when you need them, I haven’t choreographed them in).

[Tip: I like to play interesting background music for the 5 minutes or so while people are coming in and setting up their bikes. It gets their attention and sets the mood. A good one is Kalandero from Cirque de Soleil.]

Listen to the Music (DJ Malibu Mix) – The Doobie Brothers  (5:01):  I always start with a flat road, just enough gear that you can feel a bit of tension as you round the front of the pedal stroke, gradually adding as you warm up and need to adjust to maintain that flat.

HILL #1

The Gambler (World Cup Final Version) – The R Team (3:13):  This song is very controversial in my house. My husband hates it. But he’s not the one with the keys to the cycle room stereo.  This is the start of hill #1.  Combination hill, start seated, add gear to slow cadence and climb. Stand and add gear  0:55 – 1:15, sit down & hold that gear, stand and add gear again 1:47 – end.

Glamorous (Radio Edit) – Fergie (4:06):  Still climbing, start in saddle, add gear at 0:45 and 1:30, stand 2:30 – 3:10, sit and pick up cadence a bit, add a touch of gear at 3:40 and take cadence back to the beat to the end/top.

INTERVAL #1

California Gurls (feat. Snoop Dogg) – Katy Perry (3:56):  Take maybe ½ a turn down; you’re off the hill, but on a rocky dirt road. 3 sets of jumps coming. Add a touch of gear at 0:40 and 0:50, jump from 0:50 – 1:25, 1:55 – 2:30, 3:20 – end.

HILL #2

Love Lockdown – Kanye West (4:30):  Add gear, Stand at 0:55, pull hips back and get low 2:00 – 2:15, then sit down (gently!), add a touch of gear, stand at 3:03, hips pull back 3:35 – 4:05, then set it down again.

Holllaback Girl (embarrassingly I resorted to the “Mix Masters” version trying to keep it clean) (3:21):  we’re going to do a little passing on the hill, not full sprints, but cadence “surges.” Starting in the saddle, first surge is 0:22 – 0:38, second surge 1:15 – 1:30, add some gear, Stand at 1:50, third surge is 2:05 – 2:20, add another touch gear to get to top, final surge is 2:58 – 3:15.  (Note from Cynthia: the explicit version is by Gwen Stefani and uses the word sh*t).

INTERVAL #2

Where’s Your Head At – Basement Jaxx (4:44):  Flatten out and pick up cadence, prepare to do “drafting.” I usually split the class up into 2 groups and instruct them to find a cadence they can stick with the whole song, but play with the gear. When their group is in the “back” they are more in their comfortable zone, when it’s their turn to “pull forward” add about ¼ turn without slowing down and feel the wind resistance and drag of your buddies behind you. Starting at 1:35, alternate 30 seconds each.

HILL #3

Butterfly – Crazy Town (3:37):  “Stairstep” up this hill, meaning every time you come out of the saddle add about ½ a turn, and every time you sit down take off about ¼ (or half of whatever you chose to add). Cycle thru that about 4x.

Supermassive Black Hole – Muse (3:29):  I lifted this shamelessly from our fearless leader Cynthia. Same drill, ‘cept on a hill:  Climb/surge C: 0:00 -0:15, S: 0:15 – 0:32, C: 0:32 – 1:02, S: 1:02 – 1:35, C: 1:35 – 2:25, S: 2:25 – 3:12.

Cobrastyle – Teddybears featuring Mad Cobra (3:00):  I’m groovin’ on this song this week. I love it and I hope it earns me back any cool points I may have lost by playing a Kenny Rogers cover earlier. Finish off the longest hill today with a seated climb. We’re holding the cadence, but adding gear 3x “passing thru the crowd with gear instead of speed” add at ~ 0:35, 1:15, 2:00.

INTERVAL #3

Desenchantee (Radio Mix) – Kate Ryan (3:41):  Adjust gear and get on a flat road and increase cadence. Go around 2 turns and hit headwind, add about ½ turn and slow cadence a little for those headwinds at 0:58 – 1:30 and 2:25 – 3:00.

HILL #4

Paper Planes – MIA (3:24):  Standing climb, straight up, just keep adding gear. Do a “seated gear check” at 1:40 – 2:00 (means take a seat and see if people look like they’re really on a hill, adjust gear as nec. and then resume standing climb).

Boom Boom Pow – Black Eyed Peas (4:11):  Ok, iTunes did not warn me that this song has explicit language, so poor Gwen got supplanted by the Mix Masters but BEP here says sh*t more times than I can count. Whoops. But once I’ve paid iTunes my $1.29, my classes are gonna hear it.  I don’t get paid enough to buy multiple versions of the same song dangit!  Finish off this last hill strong. Start in the saddle, then stand at 1:00 +, around 1:45 Fergie wails “time to get down ” and that means we need to pull our hips back and get down, then set it in the saddle and pick up cadence a bit 1:55 – 2:30, back to beat, then stand at  2:50, 3:20 pull hips back again, sit and increase cadence a bit  3:50-end.

INTERVAL #4

Self Control (Club Edit) – Paffendorf (3:29):  You are *Not* tired! “It’s all about self control.” Gather your strength. Finishing on a flat into a headwind with 2 passes. You can see the 2 riders you want to pass before you hit that yellow tape. Let’s go. Pass #1 is 40 seconds, start increasing cadence at 1:13, pick it up even more at 1:27, finish it off at 1:55. Pass #2 is 50 second start at 2:40, pick it up even more and give whatever you have left from 2:55 to end.

RECOVER & COOL DOWN

Waka Waka (This Time for Africa) (feat. Freshlyground) – Shakira (3:23):  Easy flat as folks catch their breath and recover. Gradually reduce speed and gear.  (Note from Cynthia: This is the official 2010 FIFA World Cup Song.)

Poker Face (Glee Cast Version) [feat. Idina Menzel] – Glee Cast (3:40):  continue cool down and then quick stretching. Shout out to any fellow Gleeks out there! Woot!

Thanks Lisa!  I love Cobrastyle and downloaded it right away.  Also love Waka Waka and it’s timely with the World Cup.  I’m not a Gleek – haven’t really watched it.  I was a Lostie and I adore The Big Bang Theory.  Speaking of the World Cup, look for a couple of World Cup rides on the Reader Playlist page very soon.  Did you get to spin with Johnny G?  Tell us all about it!

Next up is Jen on June 22.  She blogs over at Leave it on the Bike – check it out.

And folks, I’m officially back on the bike – I will be covering a colleague’s Wednesday 5:30 p.m. 50 minute spin for the rest of the summer, then going back to my old Thursday lunch class… or maybe both?  We’ll see.

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14 responses

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1 12 2010
Lisa

Yay! Another “out” gleek spinner! Woot woot! I just inflicted Gywneth Paltrow’s cover of Forget You from Glee on my class last week. I even gave a prize to the first student who could name the singer. ;-p It pays to be a Gleek in my classes! I may have to download the Glee version of Hey Soul Sister next. I’m shameless.

9 07 2010
Lisa

Sounds good Cynthia. So, you’ll leave the Reader section as it is for now, but in the future, people should send playlists to you to post?

8 07 2010
Lisa

Wow Cynthia – thanks for considering! I’m not sure how would be best. I don’t think you want duplicates (posting in the reader area where people do now, and then you reposting again on another area) b/c that would be confusing for people to post comments and discuss. I like the way you have your main area structured so there’s a playlist, and then comments relevant to that playlist kept there, but it has a title, and it’s easy to see all the playlists you’ve posted just by perusing your titles, and then clicking on anything appealing. Perhaps you can create an area for “Reader Playlists” and separate it out from “Other Spinning Topics” (where people can post cuing ideas, or other misc. relevant discussions. But I think the key is having titles that are easily perused, and navigated to, instead of just one long chronological chain. I don’t know if that would require folks sending their posts to you first or not.
- L

8 07 2010
Cynthia

So I checked out WordPress and I can edit comments to add titles and make them stand out but WordPress doesn’t search comments and I can’t tag them or otherwise do anything to make them searchable without turning them into posts.

I think probably the best thing is to have readers send me their playlists and I will post them as separate posts which will make them searchable. I can add bold and titles to the ones on the reader playlists page to make them stand out from the comments. I don’t think I’ll change the reader playlist page or migrate the playlists into posts – I’ll just leave it as is after adding bolded titles to each spin mix.

7 07 2010
Cynthia

Hi Lisa,

Great idea. It’s not so much the work, but the knowhow. I’m not sure how to do it on WordPress. I think I could create a separate page and repost the playlists, or instead of people posting them directly, have them send the posts to me to post… I will have to think about how best to do this. Any ideas, readers?

7 07 2010
Lisa

Thanks for the nice feedback Roddyno & Marni. Marni, I don’t have a blog or website where I post regularly. But next time I put together a playlist I can post it to the reader playlist section here on Cynthia’s site. I have a ton of older playlists, but they feel stale to me right now, so I’m not sure they’re worthy of sharing. I’ve also been using variations of Cynthia’s Supermassive playlist and Denise’s guest post playlist a lot lately too. So, if you liked Glamorous, check those out for similar style classes.

Hey Cynthia – I wonder if it’s possible to somehow organize the reader playlist section? I know that’s probably work/time you don’t want to spend. And I so appreciate what you do already do here! But it’d be awesome if the playlists could be separated out from the other comments and discussion, and even have titles, or authors or something you could search by. Just a thought/wish! :-)

2 07 2010
Marni

Lisa, I really liked your ideas and would love to check out more of your classes. Do you post them anywhere? Thanks!

22 06 2010
roddyno1

lisa

loved some of the tunes, my class loved it too.

might try the whole routine the next time

17 06 2010
Cynthia

Hey folks, Amy posted her World Cup playlist on the Reader Playlists page. For some reason, it landed near the top of the page – just Find “World Cup” and it will take you right to it.

16 06 2010
Sarah

Hey Cynthia,
Re – the world cup mix – I did a whole set to kick off the World Cup last week. Send me your email and I’ll be happy to send you my list!!
:) Sarah
(p.s. the blog is outdated; someday I’d like to actually find the time to create a new one that is more aligned w/my current lifestyle of cycling, spinning and cooking where I can post all my latest mixes/rides/kitchen creations. Sigh. I think it’s great you’ve had all these guest bloggers to keep your blog going!)

16 06 2010
Cynthia

Hi Sarah,

Here’s my email for the World Cup playlist. Can I post it on my blog? I think others will be interested, too.

Cheers,

Cynthia

16 06 2010
Cynthia

Lisa, Ke Nako is a perfect set-up song. Sarah, I’ve emailed you off-blog – looking forward to your playlist and profile.

16 06 2010
Lisa

Just wanted to leave a note, that that Gambler remix song is a World Cup song, from a few years ago, too. Another World Cup song I plan to use in a playlist soon is Ke Nako (it’s actually what I used for my pre-class bike set-up music today). Lookin’ forward to seeing the World Cup playlists Cynthia mentions!

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