I passed my yearly spinning evaluation at my gym and I now have a grasshopper – an instructor-in-training who will complete a mentorship with me before submitting to her final evaluation in 2-3 months.  She’s going to teach the warmup and cooldown portions of this ride and chose the music for her parts.  The ride is heavy on speed work.  The only thematic nod here is to St. Paddy’s Day, which is huge in Nova Scotia.  Thanks to reader Spindarella for passing along the idea for a St. Paddy’s ride.

women-racersI Like the Way (Radio Edit) – Bodyrockers (3:20): Start with some easy spinning to warm up your legs.

Gotta Be Somebody – Nickelback (4:13):  Increase your pace for the first 1:30 – strong and steady.  At 1:30, take the resistance to 5/10 for an out-of-the-saddle climb.  Move into an aggressive stance for the two remaining choruses, and throw in a couple of tension increases.

Jai Ho – A.R. Rahman and The Pussycat Dolls (3:42):  I suspect that people are either going to love or hate this collaboration.  Riders are still asking me about the Slumdog ride – I think I am going to run it again in a few weeks.  I get asked about it more than any of my other playlists.  We’re going to keep climbing, alternating between seated and standing: 15 seconds on/off (tension 6/10), then 30 (tension 7/10), 45 (tension 8/10), and take the last 45 seated with the resistance at 9/10.

Right Here, Right Now – Fatboy Slim (3:56):  This is one of my new favourite spinning songs.  NOW, you can take 0:55 for recovery.  We’re going to do two surges.  For a surge, the resistance is moderate (3-4) and the cadence fast and strong – about 20% faster than a comfortable pace, but not an all out sprint.  The first surge comes from 0:55 – 2:05.  Take 60 seconds for recovery, then head into the second surge from 3:12 – 3:56.

Hook me Up – The Veronicas (2:56):  Standing sprints at each chorus! 0:39 – 1:02 (23 seconds), 1:32 – 2:00 (28 seconds), and 2:16 – 2:52 (36 seconds)

Infinity 2008 – DJ Team (3:13):  Okay, take a drink, give your shoulders a roll.  At 0:35 we’re moving into lifts: 8/4/2.

I’m Shipping Up to Boston – Dropkick Murphys (2:34):  Time for speedwork!  The next three songs are all about sprinting.  We’re going to start with these Boston Celtic-punk rockers.  Recover for 30 seconds (I’m not a monster, okay?) then do 15 seconds on/off.  If you’re Irish, do ’em standing.  (A Dublin cabdriver once told me that Irish is a state of mind – I like that.)

Mari Mac (Live) – Great Big Sea (3:19): Back in 1994, I went on a road trip to Newfoundland with some girlfriends.  While poking around a record shop in St. John’s, we asked the clerk who he thought would be the next big musical thing to come from the Rock.  He answered without hesitation: “Great Big Sea.”  We bought the their first CD, which had just come out.  17 years later, they’ve released 12 albums, five of which have gone gold, and four platinum, including 1995’s Up, which went quadruple platinum and gave the band airplay across Canada.  Time to split the class into two teams.  We’re going to alternate 30 seconds sprinting with 30 seconds of recovery.

Team One sprints from: 0:45 – 1:15, 1:45 – 2:15, and 2:45 – 3:15

Team Two sprints from 1:15 – 1:45, 2:15 – 2:45, and what the hell, 2:45 – 3:15 if they want to show Team One who’s boss.

The Old Black Rum – Great Big Sea (3:31):  Is everyone sucking wind?  It’s not quite time to quit.  Sure, relax, have a blast, take a drink, whatever you like – for 38 seconds.  Last two sprints of the day here: 0:38 – 1:22 (45 seconds), and 2:20 – 3:14 (54 seconds).  If the old black rum’s ever gotten hold of you, sing along.

I’m Yours – Jason Mraz (4:03):  What a sweet way to cool down.  I’ve been wanting to use this song for a while and was so pleased when my grasshopper chose it.

Moving Mountains – Usher (4:58):  Some extra cool down time and goodbye music.