A brand new mix of dance tunes. This one’s designed for a lunch hour class, but don’t make the mistake of thinking shorter = easier. Like life in Hobbes’ state of nature, this workout is nasty, brutish, and short. Here we go!

Black & Gold (Marcussen Album Version) – Sam Sparro (4:35): This was the free single on iTunes the other week and it’s pretty good. Warm up those legs. Nice smooth pedal strokes, abs engaged, shoulders, elbows and wrists loose.

Let the Music Play (Hard Candy Video Mix) – Jackie B. (3:55): Take the tension up to 5/10. This is a fast climb. Focus on your core, light on the handlebars.

E 08 (Renegade Master Remix Edit) – Tunnel Alliance (3:39): Eminem started it. Let’s do some sprints: 15 seconds on alternating with 15 seconds recovery. At 2:25, we’re going to make it harder: 15 seconds seated sprint, 15 seconds standing sprint, 15 seconds for recovery. Go!

Disturbia – Rihanna (3:59): A brand new tune from this talented artist who seems to produce nothing but dance-friendly hits. I predict this will be her next one. Time for some lifts: 8/4/2 beats. Tension should be around 5/10, nice, controlled movements throughout.

Just Dance – Lady GaGa (feat. Colby O’Donis) (4:02): Single-leg training at high tension 7/10 or 8/10. Do 2 sets of 60 seconds per leg. Remember to push down and pull up with the lead leg. The tension should be high enough here that you’re very happy to see the switch, but don’t take the cadence below 60 revolutions per minute.

Candyman – Christina Aguilera (3:08): I’ve been wanting to use this song in a spin mix for a while. It’s got so much energy, and we’re going to need all of it today. Standing sprints for the entire song – 16 counts sprinting alternating with 16 counts of recovery. It works out to about 6 seconds on/6 seconds recovery. Yes, you heard me right.

Pressure – Belly (feat. Ginuwine) (3:37): A slow, grinding climb at 8/10. Alternate 30 seconds seated with 30 seconds standing.

Eye of the Tiger (Football Republic # One Edit) – Willfire (3:51): The last drill of the day, time to sprint! There are four of them: 15/25/25/40 at 0:27 – 0:41, 1:11 – 1:38, 2:08 – 2:34, and 3:04 – 3:44.

Don’t Call Me Baby (Radio Mix) – Kreesha Turner (3:25): Don’t call her baby. Cool down and stretch. You’ve earned it.

According to a recent article in Fitness magazine, low fat chocolate milk is an “incredibly effective recovery drink.” It helps replenish exhausted muscles and significantly aids recovery. An Indiana University study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded low fat chocolate milk is optimum for recovery, due to more carbohydrate, more protein, and more calcium than water or a traditional sports drink. The catch? Make sure your workout was strenuous enough to justify it. For best results, drink it within 30 minutes of completing your ride. Here’s a link to the article in Fitness magazine.

A follow-up (and counterpoint) on post-exercise nutrition from Toronto’s Globe and Mail: people concerned with their blood sugar levels or who are trying to lose weight should consume post-exercise calories cautiously.  While chocolate milk has the coveted 4:1 ratio of carbs to protein, size matters, as does the window during which the food is consumed.  The first 30 minutes after exercise are best, but the window for the body’s elevated rate of repair doesn’t close until about 2 hours post-workout.

A University of Massachusetts at Amherst study by Barry Braun looked at 16 sedentary, overweight subjects who walked on a treadmill for an hour a day at a moderate pace, to burn 500 calories.  Half replaced the lost calories with a sports drink and food immediately after the workout; the other half were given nothing.  The abstainers saw their insulin sensitivity spike 40% after exercise (a good thing), but there was no increase in sensitivity in the refuelled group.

Bottom line: for a regular 30-60 minute spin class, keep the chocolate milk intake to one small carton, if you decide to refuel.