I just want to start off this post by thanking everyone who’s stopped by the blog. In less than three weeks, I’ve had almost 700 views and I’m getting 70-90 views a day. I’d love to hear from you – leave me a comment and tell me your favourite Spinning tunes.

Tody’s playlist is another eclectic mix, with pop, rock, dance, and alternative music rubbing shoulders. About half the playlist is currently charting on iTunes.

When I Grow Up – Pussycat Dolls (4:05): The latest from this all-female group. Start with a nice, easy pedal with tension at 2/10. At 2:00, increase to 3/10. At 3:00, increase to 4/10 and start climbing.

I Kissed A Girl – Katy Perry (3:01): Yes, Katy, now we all know you kissed a girl and you liked it – it’s not that big a deal. Try, just try, to get this song out of your head. It’s pop perfection. This is a fast climb – take the tension up to 5/10 for the verses and increase it to 7/10 for each chorus. Advanced riders can go with tension at 6/10 and 8/10 – it is very challenging to maintain the pace with this tension.

In Love with a Girl – Gavin DeGraw (3:30): Gavin DeGraw also kissed a girl and apparently liked it as well. This is a grinding, high tension, seated climb. Take the verses at 8/10, but loosen up to 6/10 for each chorus and stand.

Bleed it Out – Linkin Park (2:44): We’re 10 minutes in and time’s a’wasting. Time to sprint! Take the tension to 4/10 and give me three: 15/30/30 at 0:37-0:51, 1:18 – 1:50, and 2:10 – 2:44. Download the clean version to avoid the word f**king.

Sandstorm (DJ Cobra v. Doug Laurent Electro Edit) (3:33): This version of the ubiquitous Spinning song is perfect for lifts. No predictable 8/4/2 beats this time – call out 8, 4, or 2 at random intervals – not even you will know exactly what’s coming next.

Labels or Love – Fergie (3:51): This is the theme song for the Sex and the City movie. I saw it opening weekend with one of my closest friends. It was much darker than I expected – the film explores the uncomfortable line between mature acceptance of human flaws and settling in relationships. We’re climbing again.

Sweet Dreams (Doug Laurent Mix Edit) – Overdub (3:15): A dance version of the Eurythmics’ 80’s classic. This song is versatile: you can climb, do lifts, steady cadence, or single leg training. How about riders’ choice? Pick your pleasure.

The River – Good Charlotte (3:15): A bit of time for recovery, then more sprints – three of them: 25/35/30. The first one comes at 0:56 – 1:20, 1:59 – 2:34, and 2:46 – 3:15 to finish the song. Advanced riders can choose to do some or all of them as standing sprints. Encourage all riders to try at least the first shorter sprint as a standing sprint.

Last Night a DJ Saved My Life – 54 (3:45): Lifts: 8/4/2 beats.  No using your arms – light touch on the bars only for balance. Switch it up around the 1:30 and 2:45 mark.

When I’m Gone – Simple Plan (3:42): Finish up with some single leg training. Switch it up every 50 seconds to get in two sets. Do the first set at a tension of 6/10 and turn it up to 7/10 for the final set.

The Time of My Life – David Cook (3:36): Cool down with the first single for Cook, winner of American Idol 2008. The song won the Idol songwriting contest, and despite criticisms of sappiness, peaked at a very respectable #3 position on the American Billboard charts, and #2 in Canada.

Dear God – XTC (3:39): An extra cool down song. I vividly remember hearing this song on the radio for the first time, shortly after its release in 1986. The DJ didn’t mention the name of the band. I couldn’t get the song out of my head so I went looking for it, but in those pre-Internet days, finding out who did a song usually involved walking into a record store and performing a dodgy rendition of the tune to see if the clerk would recognize it. Controversial for the chorus: “Dear God, I can’t believe in you,” the song has subsequently been covered by Canadian Sarah McLachlan.