Best of 2009 Spin Mix (42 minutes)

21 01 2010

Here we go, a 40 minute ride with some of the best songs that 2009 had to offer.  The profile is simple: Climb/Sprint/Lift, Climb/Sprint/Lift, and a 7.5 minute, two-song hill climb to the finish.

January and February are key months for people to return to exercise.  Classes will be full and you’ll have more new riders, so you’ll likely spend more time setting up bikes, cueing drills, and encouraging people to take breaks, drink lots of water, and ride their own ride.

Two things I usually tell classes with new riders: don’t expect to be able to do all the drills, all the way through at first.  It can take up to 2-3 months of regular classes to get there.  That can be a surprise for people who are transitioning from other sports, like running.  It’s the same in reverse.  For me, a 40 minute run feels much harder than a 40 minute spin class.  The second thing I always tell new riders is to expect a sore butt after class.  This goes away a lot more quickly – 4-5 classes, and they’ll never be sore again.  If it’s really bothersome, a $10 removable gel seat cover or a pair of bike shorts can help them make the transition.

I Gotta Feeling – Black Eyed Peas (4:49):  This song has been on heavy rotation on my iPod since it came out.  It’s one of those tunes that just makes you want to move.  Warm up your legs with some easy spinning and throw in a few dynamic upper body stretches.

Sexy Bitch (feat. Akon) – David Guetta (3:16): I am such a bad feminist for liking this song… but I do.  It reminds me of a lawyer I knew when I was first practicing.  He was about 25 years older than I was and continually said inappropriate things to women.  But the thing was – it didn’t come from a place of malice.  He adored his wife, and thought highly of women.  You could just tell.  I had a huge soft spot for him.  And this song is kind of like that.    Let’s tackle some small rolling hills to get going.  First, we climb out of the saddle, then sit down and sprint.  For an extra challenge, do the sprints standing.  Here we go!  First hill: C: 0:15 – 0:30, S: 0:30 – 0:45.  Second hill: C: 0:45 – 1:15, S: 1:15 – 1:45.  Third hill: C: 1:45 – 2:45, S: 2:45 – 3:15.

Love Drunk – Boys Like Girls (3:47): More sprints?  Sure! Three of them: 30/45/50 seconds at 0:48 – 1:20, 1:45 – 2:28, 2:38 – 3:28.  Wanna do ’em standing?  You bet!

Right Round (feat. Ke$ha) – Flo Rida (3:27): Crank that tension up to 6 or 7/10 and  do some random lifts: 4/8/2.

Love Game (Chu Fu Ghettohouse  Fix) (feat. Marilyn Manson) – Lady GaGa (5:21):  We deserve a 45 second rest.  Give your shoulders a roll and take a big drink.  The second large hill starts here.  This one’s a fast standing climb.  We’re going to alternate between regular and aggressive stances, 15 seconds each, then 30, then 45, then 60.

Waking Up in Vegas – Katy Perry (3:19): More sprints, this time at each chorus: 15/15/45.  They’re at 0:47 – 1:02, 1:29 – 1:44, and 2:22 – 3:07.  Shorter sprint intervals are the perfect time for new riders to try a standing sprint or two.

No You Girls – Franz Ferdinand (3:40):  More high tension lifts – 7/10.  Do 8 counts to the bridge, then 4, then 2 for the choruses.

Good Girls Go Bad (feat. Leighton Meester) – Cobra Starship (3:18): Okay, there’s only one big, 7.5 minute hill between us and the showers.  Roll the tension back to 4/10 for this fast climb.  Take a posture break and switch to a standing jog for the choruses.  Remind new riders and those who’ve been away from the bike for a while to take a break when they need to.  The transition between songs here is a natural spot to kick back and reload.  Advanced riders, keep it going for the whole 7.5 minutes.

Fire Burning – Sean Kingston (4:03): Keep the climb going, and keep it fast.  This time we’re going to do at least three tension increases, while maintaining the pace.  Shoot for pleasantly thrashed by the end of the ride.

Africa (feat. Culture) [Radio Edit] – Karl Wolf (3:52):  Ahhh….. we made it.  Roll the tension back to 2/10 and take a few minutes to spin easy.  We’ll lower our heart rates and do some static upper body stretches on the bike, then climb off and treat our quads, glutes, hamstrings, and calves to nice long stretches.

Down (feat. Lil Wayne) – Jay Sean (3:32):  Some extra cool-down and goodbye music.

In the I-Knew-I-Loved-It-Loud-Department, a recent study out of the University of Western Ontario that was reported on MSNBC and in the January/February 2010 of Women’s Health magazine found that when active women listened to their favourite workout songs at different volumes, they exercised hardest while listening at the loudest level.  Loud tunes had the greatest effect on strength-training moves.  Women cranked out an extra 7 leg presses while listening to the loud music over their regular volume, and an extra 10 reps over what they could do without music.  But you can have too much of a good thing: cranking the tunes over 85 decibels repeatedly can cause hearing loss.


Spinning Music’s Top 25 Spinning Tunes of 2009

14 01 2010

Here is Spinning Music’s second annual list of the Top 25 Spinning Tunes of the year.  Overall, it’s not the bumper year that 2008 was, but there are lots of great songs for every type of drill, including warm ups and cool downs.

You may notice a few obvious choices missing – Hook Me Up and Untouched by the Veronicas, Use Somebody and Sex on Fire by Kings of Leon, So What? by P!nk, Poker Face and Paparazzi by Lady GaGa, I’m Yours by Jason Mraz.  All charted in 2009, but they didn’t fit Spinning Music’s criteria – to make the 2009 list, the song had to be released in 2009.  These songs all came out in 2008.

The top Spinning tunes of 2009 are:

1.  I Gotta Feeling – Black Eyed Peas (A+ for positive energy)

2. Sexy Bitch (feat. Akon) – David Guetta (for a clean version, try Sexy Chick by GG)

3. Right Round (feat. Ke$ha) – Flo Rida

4. Don’t Trust Me – 3OH!3 (terribly offensive lyrics but one of the catchiest tunes of the year)

5. Africa – Karl Wolf (this hip hop version has sweet cool down energy)

6. Fire Burning – Sean Kingston

7.  Love Game (Chew Fu Ghettohouse Fix) (feat. Marilyn Manson) – Lady GaGa (okay, this song came out in 2008 but the remix rocks and is a legitimate pick from 2009)

8. Good Girls Go Bad (feat. Leighton Meester) – Cobra Starship

9. Sugar (feat. Wynter) – Flo Rida

10. Love Drunk – Boys Like Girls (one of the better sprinting songs of the year)

11.  Tik Tok – Ke$ha

12. Waking Up in Vegas – Katy Perry

13. My Life Would Suck Without You – Kelly Clarkson

14. Jai Ho! (You are my Destiny) (feat. Nicole Scherzinger) – A.R. Rahman and the Pussycat Dolls (the Slumdog Millionaire soundtrack came out in late 2008, but this version of Jai Ho! dates from 2009)

15. Bang Bang (feat. Adam Levine) – K’naan (one of the most challenging jump songs I’ve ever used)

16. Boom Boom Pow – Black Eyed Peas

17. New Divide – Linkin Park

18. Watch Me Move – Fefe Dobson (hard to find outside of the Canadian iTunes store)

19.  Down (feat. Lil Wayne) – Jay Sean (more great cool down energy)

20. I Know You Want Me (Calle Ocho) – Pitbull

21. You Found Me – The Fray

22. Live Your Life (feat. Rihanna) – T.I.

23. Bad Romance – Lady GaGa

24.  She Wolf – Shakira

25. No You Girls – Franz Ferdinand (one of the few songs on the list that is good for jumps)

What do you think?  Did I get it right?  Did I miss any of your favourites?  What were your top Spinning songs of 2009?

Fitness Magazine just published their own list of the Top 100 Workout Songs of the Year in the January 2010 issue.  My favourites from their list include Check My Brain by Alice in Chains, Permanent Heartbreak by the Friday Night Boys, Break Your Little Heart by All Time Low, Anywhere but Here by Mayday Parade, and Solo by Demi Lovato.

Look for a Best of 2009 playlist in a week or two.

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