It’s been a while since I did a trance mix.  This one includes a bit of visualization.  I worried it might be too complicated to cue all the changes,  but it was fine.


Unforgivable (First State Remix) – Armin van Buuren (6:22): Start with easy spinning at 3/10 and do some dynamic upper body stretches.  At 2:30 when the vocals kick in, increase your cadence by 10% for 60 seconds, then add some tension and slow down a bit.  At 5:00, take the tension back to 3/10 and increase the cadence by 10% through the end of the song.

No Stress (Original Club Mix) – Laurent Wolf (7:00):  When you’re ready, take the tension to 4/10 and start climbing.  We’re going to alternate 30 seconds of regular, out of the saddle climbing, 30 seconds of climbing with an aggressive stance, and 30 seconds seated climbing at increased tension, going up 2 for the seated climb, and back 1 for the next set.  It looks like this:

1:00 – 1:30 – Regular climb – tension at 4/10.

1:30 – 2:00 – Aggressive stance – same tension.

2:00 – 2:30 – Take the tension up to 6/10 and sit down.

2:30 – 3:00 – Reduce the tension to 5/10 and return to a regular climb.

3:00 – 3:30 – Aggressive stance, same tension.

3:30 – 4:00 – Take the tension up to 7/10 and sit down.

4:00 – 4:30 – Reduce the tension to 6/10 and return to a regular climb.

4:30 – 5:00 – Aggressive stance, same tension.

5:00 – 5:30 – Increase the tension to 8/10 and sit down.

5:30 – 6:00 – Reduce the tension to 7/10 and return to a regular climb.

6:00 – 6:30 – Aggressive stance, same tension.

6:30 – 7:00 – Take the tension up to 9/10 and sit down to ride out the song.

Now You’re Gone (feat. DJ Mental Theo’s Bazzheads) – Basshunter (2:39): Two 40 second sprints here, at 0:15 – 0:55, a minute for recovery, then another sprint at 1:54 – 2:34 – race day pace, race day effort.  Go!

Sandstorm – Darude (7:26): A mixed bag for this Spinning classic:

0 – 0:55 – Recovery. When you’re ready, take the tension to 5/10 and find the beat.

0:55 – 1:25 – Drop the tension to 4/10 and increase your cadence by 10-20%.

1:25 – 2:45 – Increase the tension to 5/10 and climb until 2:45 while the music builds.

2:45 – 3:42 – An explosive 60-second out of the saddle sprint with everything you’ve got.

3:42 – 5:00 – Recover with some easy spinning at low tension – we have another sprint coming.

5:00 – 6:25 – We’re doing another out of the saddle sprint for 1:25 – sprint out of the saddle for as long as you can, then sit down and finish it seated.

6:25 – 7:26 – Take some well-deserved recovery for the last minute.

Call On Me (Eric Prydz vs. Retarded Funk Remix) – Eric Prydz (7:33):

0 – 2:00 – Increase your tension to 5/10, find the beat, and ride steady.

2:00 – 2:30 – Take the tension down to 4/10 and increase your cadence 10-20%.

2:30 – 3:30 – Seated climb with tension at 5/10.

3:30 – 4:30 – Take the tension to 6/10 and keep climbing.

4:30 – 5:20 –  Another tension increase to 7/10.

5:20 – 6:20 – Drop the tension back to 5/10 and come out of the saddle to climb.

6:20 – 7:20 – Reduce the tension to 4/10 and do the last minute as a seated flat with fast legs – increase your cadence.

Cry for You (UK Radio Edit) – September (2:48): Simple lifts, 8/4/2 counts.

Exhale (ft. System F) – Armin van Buuren (4:38): This is a seated flat, tension 3/10 or 4/10, fast legs.  You’re in a race and you’ve got a comfortable lead to win – as long as you keep it strong and steady for the full song.  Focus on your pedal stroke – on making smooth circles, pushing down and pulling up.  We’re almost there!

Punta del Este (Beach Mix) – Blake Jarrell (3:25): We made it!  Cool down and stretch.

Should You Try Fat Burning Supplements?

If you read fitness magazines, you’ve probably wondered about fat-burning supplements.  Do they work?  Should you try them?  Are they safe?  “You Docs” Dr. Mike Roizen and Dr. Mehmet Oz claim that the only burning you’ll get with most of these supplements is the money in your wallet.  What will stoke your body’s fat-burning abilities is vitamin C.  Here’s the evidence: in one study the docs cite, people with low blood concentrations of vitamin C who walked on a treadmill for an hour burned 25% less fat than people with adequate vitamin C levels.  When the low-C folks took a supplement, their fat-burning increased to match the adequate C-walkers.  Why?  Researchers think it’s because vitamin C is essential for creating carnitine, a substance that turns fat into fuel.

Bottom line?  Doctors Roizen and Oz recommend getting 1,200 mg of vitamin C each day.  Eat foods that are high in vitamin C, like strawberries, oranges, red bell peppers, and broccoli.  Add a supplement and take it in two doses – one in the morning, and one at night, since vitamin C leaves the body quickly in urine.

Careful readers will notice that the docs panned “most” fat-burning supplements, which leads us back to the question: do any of the safe ones work? If you’ve tried a fat-burning supplement, how did it work?  Leave a comment.