Best of 2010 Spin Mix (47 minutes)

25 01 2011

I had a blast putting this playlist together and listening to it while I mulled over what drills to put with each song.  I’m using two songs for the first time – DJ Got Us Fallin’ in Love and Club Can’t Handle Me.  The rest of the choices appeared on at least one playlist over the last year (many of them on the Dynamite Spin Mix). The profile is simple: a climb, two sprint drills, and some jumps (two sets), then a seated climb and a final drill of jumps to take us through to the cool down.  The word of the day?  Relentless.  Ready?  Here we go!

Check it Out (Main Radio Mix) – will.i.am and Nicki Minaj (3:58):  Love the sample from Video Killed the Radio Star in this song.  Warm up your legs for 2 minutes of easy spinning, then add some tension and take a small hill to finish off the warmup.  Make sure to download the radio edit – I wasted $1.29 on the regular version, which is too filthy even for me – there’s a mofo in there.

DJ Got Us Fallin’ in Love (feat. Pitbull) – Usher (3:42):  Let’s continue with some rolling hills.  Come up out of the saddle, adding a little tension here and there, then taking it off again.  At 2:15 – 2:55 (40 seconds) sit down and jack up the tension; at 2:55 dial it back and come up out of the saddle again.

Raise Your Glass – P!nk (3:23):  First sprint drill of the day (woo hoo!)  We’re going to do 25/30/45, seated or standing – riders’ choice.  The sprints are at 0:39 – 1:03, 1:34 – 2:06 and 2:30 – 3:18.

Firework – Katy Perry (3:48):  A tougher sprint drill.  This time, out of the saddle for everyone.  Climb during the verses with the resistance of at least 4/10.  Sprint for the choruses: 15/30/30.  They’re at 1:10-1:25, 2:12 – 2:42, 3:14 – 3:48.

We R Who We R – Ke$ha (3:25):  Some jumps or lifts: 8 count, 4 count, 2 count, 60 seconds of each.  Do 8 count lifts from 0 – 1:12, 4 count lifts from 1:12 – 2:15, and 2 count from 2:15 – 3:25.  That’s the first set down.

Club Can’t Handle Me (feat. David Guetta) – Flo Rida (3:53):  Recover from 0 – 0:45, then we’re going to climb, FAST, out of the saddle, for 30 seconds (0:45 – 1:15).  At 1:15 add some tension and relax your pace for 30 seconds.  From 1:45 – 2:45 we’re back to a relentlessly fast out of the saddle climb.  At 2:45 add some tension and gather yourself for the last minute – push it on with more tension but at the same relentless pace.

Witchcraft – Pendulum (4:13):  First of two sprinting drills.  This one is 45/45/45 seconds:  They’re at 0:45 – 1:30, 1:50 – 2:35 and 3:22 – 4:07.  Standing or seated – riders’ choice.

Naturally – Selena Gomez & The Scene (3:23): Second sprint drill, same as the first set.  Climb out of the saddle for the verses and sprint out of the saddle for the choruses: 30/30/30.  They’re at 0:47 – 1:17, 1:43 – 2:12 and 2:30 – 3:00.

Magic (feat. Rivers Cuomo) – B.o.B. (3:16):  Peppy jumps here!  16 counts, 8 counts, 4 counts (one minute of each)

Memories (feat. Kid Cudi) – David Guetta (3:31):  Jack that tension up to 7/10 and focus on a seated climb at a much faster than usual pace.

Telephone (feat. Beyonce) – Lady GaGa (3:41):  Recover to 0:24, then finish up with some jumps.  4 count for the verses, 2 count for the choruses.

Dynamite – Taio Cruz (3:24):  Cool down with this happy club tune.

Airplanes – B.o.B. (3:01):  The mood of this song couldn’t be more different than Dynamite.  Taio Cruz has his hands in the air; Hayley Williams could really use a wish right now.  Some stretching and goodbye music.

Every athlete who’s bonked knows how important carbs are to performance.  But how long can you exercise before you need to refuel?  Is a 45 minute spin class okay?  60 minutes?  Longer?  The conventional wisdom is that if you’re exercising for less than two hours, you can get by on the carbs you’ve got stored in your body.  But in placebo-controlled studies, researchers noticed performance improvements when people took sports drinks even for hour long exercise.  What gives?  A recent study from Loughborough University shed some light on why.  Exercisers who’d fasted before exercise performed better when they took a sports drink.  Exercisers who’d eaten three hours before exercising did not.  The fasting exercisers had depleted their carb stores.  But here’s another twist: the fasters got the same benefit from the sports drink, even if they swished and spat.  Researchers think previously unknown carb sensors in the mouth signal the brain that it’s okay to giv’er – more fuel coming in.

Bottom line for spinners?  If you’re taking in an early-morning class without breakfast, grab a sports drink.  If you’re spinning at lunch time or after work, you’re good to go with just water, unless you skipped the previous meal.  (You didn’t, did you?  Even if you’re flat-out busy, you can always have a protein shake.  That’s my go-to meal for times when I just don’t have time for a meal.)  If you skipped the previous meal – grab a sports drink before class.


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5 responses

4 08 2012
Gordon sharp

HI Every one reading this. So how to i get this album or get to hear a taster? Shame they do not have but it now link….or do they and I do not see it?

2 09 2012
Cynthia

Hi Gordon! No, you aren’t missing anything. This is just a blog where I post my playlists. I don’t have rights to sell the music. If you use iTunes, I do post my playlists on Ping which allows you to preview them and buy the whole list with a click. My Ping handle is Spinning Music (note: there is someone else on there using a similar name and selling workout music. That’s not me.)

2 02 2011
Monex

….Tips and suggestions from previous riders of this tour This is a tough ride. Training on dirt If you live in the Grand Rapids area you can do some great practice rides on the WPT start at Sand Lake and ride the unpaved trail north to Howard City 8 miles or Morley 14 miles and back. I recently read an article that recommended less than 10 minutes at a stop.Training Articles just remember to include some dirt training in these plans Finally here is a collection of tips from s Coach Fred.Heres Help You too can complete a long ride even a double century when there doesnt seem to be enough time to sufficiently train for it. In a perfect world youd gradually increase the distance of one long ride each week for at least 8 weeks until you could ride about 3 4 of the event distance at your goal pace. First 3 general rules —Understand that it wont be easy. Youll have to accept some suffering if you want to ride a long event on short training.

1 02 2011
Cynthia

Thanks Cheri! My class really liked it, too.

1 02 2011
Cheri

Love this playlist! My class was hooting and hollering thru the routine! The music kept us forgeting about all the snow piling up outside!

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