Find Yourself Spin Mix (59 Minutes)

29 02 2012

Just had two weeks off the bike on sunny Isla Mujeres, Mexico, so was excited to ride tonight.  This is my latest playlist, a melange of some of the songs I’m enjoying at the moment.  All have appeared on the blog before.

Without You (feat. Usher) – David Guetta and Usher (3:28): Warmup.

Brand New Chick – Anjulie (3:32):  8 count jumps for the verses and 4 count for the choruses; medium tension (5/10).

We Found Love (feat. Calvin Harris) – Rihanna (3:36): Rolling hills, out of the saddle.  Start with tension at about 50% of your max (5/10) and do two or three small increases every 15-30 seconds, then ramp it down the same way.  There should be time for two small hills.

Niton (The Reason) (Radio Edit) – Eric Prydz (2:45): Five minutes (two songs) of tempo ride, no break between them.

Find Yourself (Radio Edit) – John O’ Callaghan (2:32): Second half of the tempo drill.

U and Ur Hand – P!nk (3:34): Let’s veer into rock and do some sprints: 30/30/60 seconds, at the choruses.

What a Night (DJ Kontrol Journey Mash) (feat. Claude Kelly) – Kontrol & L’il Jon (3:34):  One of my favourite mashups from Dirty Mexican Lemonade.  Let’s do some jumps: 8/4/2 counts, one minute each.

Summer Rain (Alex K Klubbed Up Mix) – Slinkee Minx (6:08): A combo climb: seated, aggressive, regular, standing jog (30 seconds of each).  You’ll have time for three sets.

Barbra Streisand (Original Mix) – Duck Sauce (4:57): Recover for the first minute, then move into some high tension (7/10) jumps: 8 counts (90 seconds), 4 counts (90 seconds), 2 counts (to the end of the song)

Cobrastyle (feat. Mad Cobra) – Teddybears (3:00): A seated climb, adding tension at 0:35, 1:15, and 2:00.

Are You Gonna Be My Girl? – Jet (3:37):  Grueling seated sprints, 30 seconds on, 15 off.  Did I mention it’s the beginning of a three-song sprint fiesta?

Professional KillerKMFDM (4:34):  More sprints: 15/15/30/30.  They’re at 1:04 – 1:20, 1:52 – 2:08, 2:40 – 3:12, 4:00 – 4:30.

This is How a Heart Breaks – Rob Thomas (3:51):  We’re almost done.  Three more sprint intervals 15/20/1:15 at 0:44 – 1:00, 1:32 – 1:52, and 2:20 – 3:35.  One of my favourite go-to sprinting songs, this one never fails to get me going.

Hard Sun – Eddy Vedder (5:22): Cool down.  I could listen to this song every day and never tire of it.

If I Were a Boy – Beyonce (4:09):  Additional cool down and goodbye music.  Another favourite.

A recent article in Canada’s Globe and Mail explains why music energizes us and helps us with endurance during exercise.  It also points out that music’s effects aren’t just in your head: there’s a reason music is banned from many marathons.  It works.  (My husband runs without music, and even though I ride outdoors without music, I would sooner go to the dentist than go for a run without my iPhone.)

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32 responses

10 07 2013
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22 01 2013
laura

Thanks for your playmixes – try Rob Thomas’s Fire on the mountain for a seated climb – it’s awesome.

1 02 2013
Cynthia

Yup – I agree, thanks Laura! I downloaded it. Love the drums on Rob Thomas songs.

25 10 2012
Charlene

Your website is simply fantastic! I started teaching spinning classes while I was in graduate school a few years ago and I am absolutely obsessed. I currently teach 7-10 classes/week and I am always looking for variety in my workouts so thank you!

26 10 2012
Cynthia

Hi Charlene,

Thanks so much for your comment. I would implode if I had to create fresh material for 10 classes a week! (I would also have a hollow leg – I’ve noticed that anything over 4 classes a week and I am just hungry all the time.) You probably have lots of great material so please do drop by again and post a favourite playlist or two on the Reader Playlist page for us.

28 06 2012
K.E.P.T. You Fit

Seriously-thank you SO much for posting these playlists and describing what you do with each song. As a new cycling instructor, I’m constantly looking for new ideas and then putting my “spin” (I had too :) ) on them. Once I get more comfortable in this format, I’ll return the favor!!

6 07 2012
Cynthia

Hey, no worries KEPT. Looking forward to seeing your spin ;) on them.

30 05 2012
nickykaye

Cool mix! I hate it when the music at spin sucks..

9 06 2012
Cynthia

My pet peeve is when instructors ask riders to do something completely inconsistent with the music, like sprinting when the music is slow. For me, the music has to support the ride. Pet peeve #2: instructors who recycle the same three CDs (and it’s always CDs).

15 05 2012
Stephanie Meacham (@Stephatto)

Cool site! What a great resource for spin teachers. Curious, do you make playlists like this > http://bit.ly/JQW7X3 for each of these posts? I can see the drawbacks; e.g. iTunes didn’t have two of these songs available.

15 05 2012
cnymike

Just discovered this blog. Awesome. I’m an avid cyclist and have just started taking spinning classes again. I also own a spin bike and want to make my own workouts as I also happen to be a DJ and have the music and equipment to do so. And by the way, that Rob Thomas tune, This is How a Heart Breaks, somehow slipped by me in 2005. Wow, what a crankin’ tune. I love it and can’t get it out of my head for the moment.

9 06 2012
Cynthia

Hey Mike, yeah, I didn’t catch that Rob Thomas tune until about 2009. The official Spinning website posted a list of the Top 20 Spinning Tunes of All Time and this one was on it. I heartily agree. It never fails to get my heart pumping and the last 1:15 sprint is just brutal.

Please drop by again and post some of your favourite songs or a playlist or two.

9 05 2012
nypdental

Great playlist for spinning class. I would definitely love to give the beach bike a go!

9 06 2012
Cynthia

Thanks NYP – This is the beach we vacationed on, but I didn’t get to try the beach bike. Maybe next year.

2 05 2012
Tip voor de thuisspinners: SpinningMusic » The Active Geek

[...] wilt opdoen, dan kan ik je de site Spinning Music van harte aanbevelen. Je vindt er niet alleen voorbeelden van complete lessen, maar ook overzichten van muziek per soort training (Warming-up, Klimmen, Jumps, etc.) of lijsten [...]

9 06 2012
Cynthia

Thanks! I don’t speak Dutch so Google translate saved the day. For the other non-Dutch speakers, here is the translation:

[...] Want to gain, then the site I can heartily recommend Spinning Music. You will find not only examples of complete lessons, but also statements by type of music training (warm-up, climbing, jumps, etc.) or lists [...]

30 03 2012
ash

I taught this ride last night and had a great response. Thank you so much for a fantastic profile and the music to match!

9 06 2012
Cynthia

Thanks Ash! Glad it worked for you. Four of my regulars told me it was one of the toughest classes I’ve ever thrown at them.

28 03 2012
philarnott

I work at a remote mine site and we don’t have a full spinning class but we do have a couple of spin bikes so I had a go at this and have to say that it’s awesome! Will still go to classes when I’m back in the city but this is a great substitute while i’m away to keep the legs working!
Thanks

9 06 2012
Cynthia

Thanks Phil! I got started spinning by myself when I couldn’t get to a class. I really like riding that way, but teaching is even more fun. Glad to hear you enjoyed it. You can also check out sites like The Sufferfest (see my links section) for rides that include video AND music.

17 03 2012
Stephane

This is YouTube Playlist

9 06 2012
Cynthia

So cool Stephane – I didn’t even know you could do that on Youtube.

11 03 2012
cyclingwithanattitude

Reblogged this on cyclingwithanattitude and commented:
I love this blog it. The song selections are perfect and they flow well. If you have a bike at home these selection will turn a dull work out into a jam packed session.

10 03 2012
Tim

I love this, lots of great songs in this playlist! :)
I’m the exact same, I wouldn’t even consider running without my ipod, it’d be too boring!
I don’t outdoor cycle while listening to music, mainly because of the fact that it’s a bit more dangerous (can’t hear traffic, etc.), but if it was a traffic and hazard free environment, I would listen to music – I really do think music makes a huge difference to workouts, it’s very motivating!

9 06 2012
Cynthia

Always great to hear from you, Tim!

3 03 2012
Heather in North Carolina

Just want to say I love this website. It gives great ideas and tips. I have been taking spin classes for about 6 months now. I have started to fill in for instructors if they can not make it. I love teaching the class and hopefully will soon find a class to get certified. I don’t think any of the instuctors we have now are certified so I’d love to have that edge.

21 03 2012
cyclingwithanattitude

hi heather thats how i became a instructor filling in,then i got certified best thing of my life love it
cant live without it hopefully i can introduce this to kids,teens etc,

9 06 2012
Cynthia

Thanks so much Heather. I also recommend getting certified. It will give you confidence in your teaching.

2 03 2012
joan

Hello from Ireland ,love your site. I have been teaching spin for about four years, 6/7 classes per week so i get through quite a lot of music and i’m always looking for new ideas . i was just wondering what you mean when you talk about tempo rides ?

9 06 2012
Cynthia

Thanks for the kind words, Joan. Glad you like the blog. I am so sorry to be this tardy in responding – hopefully you’ve tagged your comment for a reply. A tempo drill is just steady spinning at a particular cadence. Typically I coach riders to choose an intensity that they can maintain for the duration of the song but not much longer, and one where they could say a few words to another rider but are working too hard to want to chat.

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