Spin it Old School Spin Mix (51 minutes)

31 08 2010

Hi!  My name is Nancy MacLellan from Halifax, Nova Scotia.  Two years ago I started taking Cynthia’s classes as a regular participant.  Everyday at 1:00 pm you will find me in the spin room at my gym like a piece of furniture.  I was so inspired to become a spin instructor after taking several of Cynthia’s classes.  I didn’t have much of a fitness background until I met her.  I signed up to take the training through my local gym. That was the easiest part. It’s time to apply what I just learned.   I was so nervous to teach the first warm up track with Cynthia.  I was like a deer in head lights.  Cynthia made me feel comfortable and encourage me to do it!  Here I am!  I have been teaching Free Style Cycling for over a year with five regular classes on the schedule.

I knew I wanted to teach more classes.  I couldn’t get enough!!!  MY gym was bought by another chain of gyms and I knew everything was going to change. Since then I enrolled in Schwinn Cycling training to learn more.  Still I couldn’t get enough.  I wanted to know everything about cycling so I enrolled in the RPM training through Les Mills.  After three months of some serious training I heard back from Fitness Assessment and they replied back congratulating their newest Les Mills RPM Instructor.  On top of that I enrolled in the Body Pump training as well.  I am waiting to hear back from Les Mills for my Body Pump Certification.

Thank you, Thank you Cynthia.  You are my inspiration!!

My classes consist of the Bill Board’s top hits but I like to spin it old school at times.  Check out some of the songs your participants will learn to love.

Now You’re Gone – Basshunter (3:32): Mixed Terrain

Pick up your shoulders and roll them up back and down.

Start off with a standing climb (feels like mud) increase intensity around :30 seconds.

:58 seconds increase resistance, hold tension until sprint and dial back slightly.

1:15 seated sprint for 60 seconds. There is no recovery.

2:12 you’re back on your feet with heavy resistance to finish the hill climb. (78 seconds) Add two increases to increase intensity.

Sandstorm – Darude (3:46): 2 – 60 Second Sprints

Overhead stretch, shoulder roll, take a drink, seated recovery.

:29 seconds (1 minute sprint seated or standing or 30 seconds alternating positions).

1:29 recover – posture break, water (30 seconds recovery).

2:00 seated climb to keep heart rate up.

2:28 (1 minute sprint seated or standing or 30 seconds alternating positions).

Good Vibrations – Marky Mark and the Funky Bunch (4:29): Seated Rolling Hills x5

In the saddle recovery, water break.

:32 1st sprint down the hill to start the work.

:49 gear up, saddle climb, hips back, dig in.

1:12 2nd sprint.

1:28 increase gears, sit back and climb, choose your intensity according to your fitness level.

1:52 3rd sprint.

2:06 quick drink then add a load, back to your climbing legs.

2:46 4th sprint.

3:03 longer climb ahead (48 seconds).

3:50 last sprint to the end (40 seconds).

Staying Alive (Dance Traxx Remix) – Bee Gees (3:52):  Alternating Standing and Seated Climbs

Increase resistance every 30 seconds and alternate positions.  Encourage participants to keep the same pace as the hill increases.

Feel the Beat – Darude (4:17):  60 seconds sprints X2- I usually play this one after a heavy hill climb to give the additional recovery before the 1st sprint.

:58 sprint for 60 seconds (seated or standing).

1:58 recover and grab some water (posture breaks).

3:16 sprint to the end.

Jump that Rock (Whatever You Want) – Scooter Vs Status Quo (3:26): Attacks & Racing

Recovery for 30 seconds, big turn of resistance for attack.

:33 standing attack.

:45 seated racing (maintain resistance).

1:00 seated climb.

1:27 standing attack.

1:40 seated racing.

1:53 seated climb.

2:18 increase of resistance, stay in saddle.

2:45 standing attack.

2:58 seated racing.

3:11 recovery.

I Like to Move it Techno Mix – DDR Dance Dance Revolution (3:47): Mixed Terrain

When music starts take it Standing Tall, stretching through the hip flexors, lifted chest.

:14 hinge forward to standing climb with the tempo (increasing resistance to support body weight).

:30 get low, hips over the saddle (maintain tension) tuck chin in, belly button in.

:45 increase intensity – standing climb.

1:17 get low.

1:48 mix it up to a seated climb.

2:19 standing climb.

2:50 get low (hover).

3:07 seated to the end.

U Can’t Touch This – MC Hammer (4:17): Rolling Hills

Shoulder Roll, posture break.

:15 standing climb (support weight).

:44 increase intensity remain standing.

1:12 increase intensity remain standing.

1:40 1st sprint downhill seated.

1:55 standing hill climb.

2:24 2nd sprint.

2:38 climb.

3:08 3rd sprint.

3:21 climb.

3:51 4th sprint until 4:06.

No Limits – 2 Unlimited (3:45): Team Sprinting

I usually wing this one with the tempo.  Split the class into two groups.

1st team sprints for 20 seconds, 2nd team after first 20 seconds, alternate until the end.  5 sets of 20 seconds.

It’s a Long Way to the Top – AC/DC (5:15): Standing Climb with a 60 second sprint to finish.

Standing climb Increasing intensity every 30 seconds.

4:12 seated sprint for 1 minute, decreased slightly after 30 seconds staying close to the working resistance.

How Far We’ve Come – Matchbox Twenty (3:29): Attacks & Racing

Start with a Seated climb.

:45 standing attack (hips come forward, no contact with the saddle, lean slightly forward).

:56 racing (maintain resistance and slid your hips back in the saddle, dig in).

1:08 seated climb.

1:30 standing attack.

1:42 racing.

1:54 back to climb, increase intensity.

2:31 attack.

2:42 racing.

2:54 attack.

3:06 racing to the end.

Beds are Burning – Nova Space (3:23): 3 sprints

:44 1st sprint, seated sprint or standing (30 seconds).

1:20 short recovery.

1:36 2nd sprint.

2:00 recovery.

2:19 3rd sprint to the end (over 1 minute).

Somewhere Only We Know – Keane (3:49): Cool Down

flush out the legs, slow down to the tempo, recover.

Thanks Nancy!  I was so touched that I’ve provided inspiration to you, and I love that you’ve run with it and are doing far more than me!  (By the way folks, you should see Nancy these days – she is looking very buff.)

In the “I knew it” department, a recent Syracuse University study reported in Canada’s Globe and Mail demonstrated that women burn fewer calories than men doing the very same exercise.  Men and women ran, then walked 1600 metres at the same speed.  When running, men burned 124 calories to women’s 105.  When walking, men burned 88 calories to women’s 74 calories.

Nothing to be done about it except to hit the gym a little longer and eat less.

Well folks, Nancy was our last guest poster of the summer and I’m on my last week of maternity leave.  I go back to work after the Labour Day weekend, and my husband will be home with Kate.  I am looking forward to going back to work, especially since I’ll still have a day or two a week to spend with Kate.

I want to send out a huge thank you to all the spin instructors who volunteered their time and expertise over the summer to keep the blog fresh and full of great tunes and playlists for everyone.  Thank you Denise, Judy, April, Tim, Beth Ann, Darcy, Selma, Lisa, Adrienne, Bob, Paul, Amy, Gabriela, Jenn, and Nancy.  I am so grateful!


Love the Heat Spin Mix (58 Minutes)

26 08 2010

This is Jenn from Move Me with Music.  It’s almost the end of the summer, and I’ve been loving the heat! I’m now 6 months pregnant and though Spinning is getting much more challenging and uncomfortable, I see the benefits physically and mentally.

Here is a nice mix of soft rock, hard rock, pop, indie, with a little 80′s     and new age thrown in. I hope you enjoy. :)

Viva La Vida – Coldplay (4:01):  Warm up, rhythmic releases 8 ct.

Forca – Nelly Furtado (3:40):
Verse – seated flat – 85-95 RPM
Chorus – Standing Flat
Bridge – Running with Resistance (RWR)
After last chorus, finish with Jumps – 3rd to 2nd 8 count

Voodoo – Godsmack (4:39): Verse – Seated Climb, Chorus – Seated Climb – double cadence

Phonography – Britney Spears (3:33):
Verse – Seated Flat
Pre-Chorus – Increase resistance – Jumps 1st to 2nd 4 count
Chorus – RWR
Instrumental – Jumps 2nd to 1st 8 count
Bridge – Seated Climb

Sleeping Satellite – Tasmin Archer (4:42): Verse – Seated Flat, Chorus – Double Cadence

One Thing – Finger Eleven (4:39): Verse – Seated Climb – HARD!, Chorus – Standing Climb

Lisztomania – Phoenix (4:01): Verse – Standing Flat – light & rhythmic, Chorus – Seated Flat – 90-100 RPM

Heart of Glass – Blondie (4:11): Verse – Challenging Flat – keep resistance & focus on breathing in and out of the nose

Disturbia – Rihanna (3:58): Verse – Seated Climb – HARD!, Chorus – Standing Climb

Blurry – Puddle of Mudd (5:04):
Verse 1 – Seated flat
Verse 2 – Increase resistance slightly – put some sand underneath your tires
Chorus – Increase resistance more – Sprint in 3rd

Trouble is a Friend – Lenka (3:35):
Verse – Standing Flat
Chorus -Jumps – 3rd to 2nd – 1 set at 8 count, 2 sets at 4 count
Bridge – Seated climb

Vanilla Twilight – Owl City (3:52):
Verse – Seated Flat
With beats – increase resistance to sand under tires, keep cadence
Chorus – Seated Climb – moderate

Breathe Me – Sia (4:36):
Seated Flat – Cool Down.  Begin to slow your legs and eventually come to a stop

May It Be – Enya (3:45): Stretch

Thanks Jenn!  I loved Forca and it’s great to showcase a Canadian artist like Nelly Furtado.

Looking to lose some weight?  Add water.  A recent Virginia Tech study showed that people who drank two glasses of water before each meal lost an extra 4.5 lbs over the 12 weeks of the study, versus those who did not start their meals with water.  Chug-a-lug!

We’re down to the last guest poster of the summer.  My former grasshopper Nancy is posting a ride – look for it on August 30.  Happy spinning, everyone.

She Wants to Move Spin Mix (75 minutes)

16 08 2010

Hi everyone, I’m Gabriela a.k.a. Aeon and I hail from the good ol’ USA (Oklahoma City) but have made Toronto my home. I love Canada!

A little bit about me: I suffered from severe asthma as a child and because of it I wasn’t able to have a very active childhood. If I ever tried to do any sort of physical activity my asthma would flare up and it would feel like I was trying to breathe through a plastic bag. I still remember trying to run a mile in PE in grade 6 – I felt like I was drowning 5 minutes into my run. I was always one of the last kids to finish and I really hated that because I have a very competitive streak. In 1997 I hired a personal trainer and part of my training included a lot of cardio. Since my PT taught spinning, it was just natural that I would give it a try. I was a little intimidated – the music, the bikes, the sweat … but I knew that I could do it – I love a challenge and by this time, my asthma wasn’t so severe … I was hooked and never looked back! Several years later and thanks to encouragement from friends, I became a certified cycling and group fitness instructor. Taking this step changed my life dramatically and allowed me to not only push myself but to believe that having asthma was not going to hold me back from being the active person I was meant to be. Maybe this is why I have a really soft spot for new riders. I always try to ensure a fun and non-intimidating experience for first time riders. After all, I was in their shoes at one time and look at me now! :)

For my indoor cycling classes, I have one rule: If we can’t do it on an outdoor ride, we are not doing it inside. Therefore, all of my rides focus on proper technique and challenging drills that move along with the beat of the music. I am a huge music fan and find that if I can move to the beat, I push myself a lot more and work harder so, this is how I teach. I play all genres of music and try to include a little bit of everything so that riders will at least find one song they like. I find that hip-hop with the heavy bass beats works fabulously in a cycling class, dance music, remixes and mash-ups also make for an amazing ride. I like to sneak the odd industrial or indie song, maybe an obscure 80’s tune … this is what makes indoor cycling fun! Anything goes when it comes to the music and as long as it flows and the energy is high, everyone is bound to have a great workout.

A note about the tension – I ask my riders to add resistance until their cadence begins to match the beat of the music. I find that it’s easier to coach in this manner than to use percentages and/or numbers. People get confused but they can easily understand the concept of slowing or speeding up their pace to match a beat. The challenge is maintaining the pace as we increase the resistance.

Here’s my ride profile for this week:

Stop! (Vince Clarke Sync 82 Remix) – Erasure (6:06): Time to get this started! Add enough tension to feel yourself pedaling against the wind and lets go for a light run to warm up those legs! After 2 minutes and some light stretching, come out of the saddle for a standing run. Make sure you have enough tension while standing to always be in control of the pedals.

So Many Girls – Usher (4:36): The wind is picking up so load it up until your legs move in tune with the beat. Have a seat during the bridge and pound on those pedals to keep your pace moving to the beat, increase the tension and come out of the saddle on the chorus.

Rose Colored Glasses – Kelly Rowland (4:01): Now we’re really hitting a hill! We need to load it up to match the slow pace of this song. Hit the saddle and increase after each chorus – this should feel like we’re pedaling through thick mud. Come out of the saddle to take it to the top.

Dominos – The Big Pink (3:46): So what’s at the top? More mud! Let’s lower the tension just a little to reflect our new flat muddy road and continue plowing through. Put all your power and strength into your quads and try to double time your pace on the chorus. Visualize yourself speeding up through the muddiest sections to get out of them as fast as possible! There are three 20 second sets in this song – your legs will feel like jello at the end but that’s why we do this!

Chica Bomb (Extended Version) – Dan Balan (4:21): Whew! That was rough! Let’s come back to the non-muddy flats and release some tension. We are going for a light run with uphill sprints. Let’s maintain a 75% effort for the run and as the chorus begins, load it up into a high gear, explode out of the saddle and give me a standing sprint. Then bring it back to a lower gear and come back to your seated run. There are 3 sets in this song.

Acapella – Kelis (4:08): It’s time to recover after that madness! Let’s load it up to pace to the music and go for all endurance on this song. Really try to keep the same pace all the way through and be sure to drink water as needed.

Memories 2010 – David Guetta (3:31): Come out of the saddle and continue to run. We’ll switch between second and third position for our standing run, keep your shoulders relaxed and elbows soft. All your weight is on your legs and you’re focusing on your pace. This time we’re just going to hit the saddle and add a little more effort on the chorus without touching the tension. Your legs should move faster but you should always feel like you’re in control of the pedals. If it feels like the pedals are moving you, turn up the tension.

Dancing On My Own – Robyn (4:46): Let’s load it up and ride this slight incline – increase the tension after each minute and to keep it challenging have a seat during the bridge. This makes the ride a little tougher without you having to touch the tension again.

Boardmeeting (DJ Mixstar) – Timbaland (2:29): Now it’s getting steep! Continue to increase the tension to match the slow beat. You should crank it up enough to need to stand for the last minute.

She Wants To Move (Jason Nevins Remix) – N.E.R.D. (3:47): (Make sure you get the Jason Nevins Remix of this song.) It is time for some Tabata pain people! Let’s lighten up the load and go at about 80% for the first minute. Then we are going to sprint hard for 20 seconds and rest for 10 seconds three times in a row after which we will recover for 45 seconds and finish up with another sent of three 20/10’s. Remember to put maximum effort into those 20 seconds!

Name Of The Game – The Crystal Method (4:15): Yikes! Let’s slow it down with a heavy uphill climb. You know the drill, match your leg speed to the music and INCREASE to mimic the increasing level of difficulty.

Candy Bottom Girls – Q-Unit (3:38): Oh no! Another muddy flat at the top! Lower the tension a teeny bit and settle into the climb. Double time those legs when you hear Queen kick in on the song.

Zero – Yeah Yeah Yeahs (4:26): Continue to move through the mud for the first minute of this song, then decrease the tension and get ready for a long downhill run – all the way to the end people! We are almost done so you have to dig deep and keep those legs moving!

Renegades Of Funk – Rage Against The Machine (4:34): Take the first 30 seconds to recover and drink some water. If this song does not make you MOVE then you have no pulse … load it up a little to mimic the windy flat we are on and settle in for one fast ride! Once you find the pace that keeps YOU challenged hang on to it! Ride it all the way to the last note!

Sandstorm – Darude (7:26): We’ve come all this way to this last challenging drill. We’re going back to Tabata … take some water, dig deep and get ready! We have two sets of 20/10’s with a one minute recovery followed by THREE more sets of 20/10’s. I know we’re tired but this is the part we will remember when we finish class! On the third 20/10 it’s competition time – imagine that competitive friend you have (we all have one!) riding at your heels! They are gunning for the finish line and they want it as much as you do – you have to MOVE THOSE LEGS! All the hard work you’ve done, all the training and motivation comes down to these last 20 seconds and it’s up to you to hit that finish line before your competitive foe does … DO IT!

Khaleegi Stomp – Transglobal Underground (3:53): Victory lap time! Your heart is pumping, your vision is blurry, you might be hallucinating but no – that was just you hitting the finish line and winning! Let’s take the next couple of minutes to slow down the heart rate and the legs – rehydrate and high fives all around.

Indra – Thievery Corporation (5:25): This part is just as important as all the training we just did, please stay and stretch! The five minutes we get is not enough so be sure to incorporate stretching into your daily routine. It helps prevent injuries and keeps you flexible!

Thanks Cynthia for having me as a guest on your wonderful blog. I am not the best at updating my blog but I can be found at http://www.fightfitness.ca/spindj. I post streaming play lists and talk fitness when I can find the time. Thanks again and cheers everyone!


Get a playlist! Standalone player Get Ringtones
Thanks, Gabriela!  What a fantastic playlist.  I love this ride – I am going to use it with my class on Wednesday.  Couldn’t find a couple of the songs on iTunes (She Wants to Move and Candy Bottom Girls)I substituted Rock Star by N.E.R.D. for She Wants to Move.

Folks, Gabriela uses pop-out playlists so you can listen to songs right from her blog.  She’s included the code for her guest post, so to hear the songs, just click on Pop Out Playlist.  Cool stuff.

I am feeling nostalgic.  My mat leave is over in two weeks.  How the time has flown.  Here’s a pic of Kate taken last week while we were on vacation on Prince Edward Island.  She’s rocking her sunglasses and bikini, I think.  I’ve posted another pic – the view from our cottage porch at dawn.  PEI is a very special place.  Only got one ride in while we were there – a short 26km ride from St. Peters to Mount Stewart along the Confederation Trail.  While on the ride, my friend’s Blackberry went off – it was one of my dear friends calling to tell us he’d just been appointed to the Supreme Court of Nova Scotia!  Wonderful news.

The guest posts aren’t over yet – there are two to go.  Look for Jenn’s post on August 22.  She blogs over at Move Me with Music – check it out.  Happy spinning, everyone.

Summer 2010 Hot Hits Spin Mix (60 minutes) Plus More!

9 08 2010
I am Spindarella (aka Amy) from Cohasset, Massachusetts. I started spinning while we were living in Melbourne Australia back in 1999. I have always been a workout fanatic – hitting the gym since I was in my early teens, playing sports in high school and college, etc. However, I was never a “class girl.” In my opinion, there are 2 types of gym goers. There are people who take the classes and then there are people who do their own thing. I had always been the latter. Until I forced myself into a spin class mostly because I had moved to the other side of the world with my husband 2 months after getting married. I didn’t know anyone but him & he was always at work. So there I was, bored and lonely in search of a little social interaction. I didn’t think I would like it. At all. For I was not a “class girl.” Well, look who’s not a “class girl” now? So for 2 years, I spun in Australia. Then I had a baby. And then 15 months later…another baby. When my second child was about 1, I was done with all the bad bad spin music. I decided to get certified to teach. I have been teaching since 2003.

Spinning to me is all about the music. It always has been. I am totally music obsessed. I love music. LOUD music. I also love when my class loves my music. So I try and play things that have either a very strong motivating beat or something that they know and can sing along to. I have a massive library of awesome remixes as well as current top 40 and lots of world beats. This summer has had some really great top 40 anthems that are hard not to love. So I have decided to share 2 playlists both tend to motivate the masses – but they are very different from one another. This may be hard to follow because I teach solely based on the music. I don’t have any plan or notes. I let the music guide the workout. If you are musically inclined, I would suggest doing an interval class where you sprint the chorus & then recover during the verses. I usually go from the saddle to a run & out to position 3 mixing it up & keeping the sprint going for the bridge, but changing position (if that makes any sense to anyone!?).

I don’t have a blog, but you can follow me on Facebook. http://www.facebook.com/pages/Spindarellas-Spin/127520150607198?ref=ts

Summer 2010 Hot Hits

Calabria 2007 Club  Mix – Enur (6:30): Warm up in the saddle. 15, 30, 45, 60 sec. intervals with 15 sec recovery adding resistance after every one. Then add resistance and pop out to position 3 and finish the song with 30 second intervals. 30 on, 30 off.

Morning After Dark ~ Timbaland feat. Nelly (3:53): Quick legs. In the saddle at a base resistance. Add a little resistance before the first chorus & then break away for the chorus, adding resistance after every verse.

Dynamite ~ Taio Cruz (3:24): Stand and run the chorus. Increase resistance after every verse.

Not Afraid ~ Eminem (4:08): Hill. Add resistance every 30 seconds or so. I sort of wing it.

Club Can’t Handle Me ~ Flo Rida feat. David Guetta (3:52): start out in position 3, then sit and sprint the chorus. LOVING this song. thanks to National Dance Day!

Say Hey (I Love You) ~ Michael Franti & Spearhead (3:56): Just a happy song. Standing to run the

chorus, then back in the saddle to recover, then out to position 3 for the bridge.

September ~ Earth, Wind & Fire (3:36): People beg for this song. It’s pretty funny. I sort of love to hate it or hate to love it. I just start out in position 3 and see where the music takes us.

California Gurlz ~ Katy Perry feat. Snoop Dog (3:56): Start in the saddle. Sprint the chorus & recover in a run. Add resistance after every verse.

If I Were a Boy ~ Beyonce (4:11):Heavy hill, alternating between position 3 and dropping it in the saddle. Add resistance intermittently & never back off. The resistance should be a 10 on a scale from 1-10 by the end.

Don’t Stop Believin’  (Radio Edit) ~ George Lamond (3:42): Quick hill. Everyone loves this song. Cracks me up.

Mercy ~ Duffy feat. The Game (3:48): Start in the saddle. Stand and sprint the chorus, adding resistance after every verse.

OMG ~ Usher feat. will.i.am (4:29): This song happens in 3 segments. Start out in position 3 with resistance at the base of the hill for the chorus… the “baby let me love you down” then pop up to a run and add resistance for the “oh oh oh” segment. Then sit and sprint for the verse “I fell in love with shoty..” then add resistance & back out for the chorus “baby let me love you down” then up to a run for the “oh. oh. ohoh” and then back in the saddle for the verse “fell so hot for honey…” and so on.

Love the Way you Lie ~ Eminem feat. Rihanna (4:23): Add resistance – Start in a hill climb while she sings, then when he cuts in, sit & sprint. Add more resistance for the chorus and go back out to a hill climb. then back in the saddle to sprint for him, only adding resistance, never take any away.

Your Love is my Drug ~ Ke$ha (3:07): Sprint the chorus & stand up in a run to recover. Increase resist before the first chorus & after every chorus.

The House that Built Me ~ Miranda Lambert (3:57): Cool down – This is the song that I am currently learning on acoustic guitar. Adding in a little country to spice it up.

A note from Cynthia – Amy included TWO playlists in her post.  Here’s the second one…

Coldplay, DMB, KOL, U2, etc…..

Clocks (Dance Remix) – Coldplay 6:18 ~ This is a warm up. Starting at a base resistance, intervals of 30 seconds on, 30 second recovery. Increasing resistance a little every minute.

Crash (Remix) ~ Dave Matthews Band with Incubus 4:43 ~ Continuing the warm up. One leg drills. Ride on a flat road with both legs pushing for 1 min. then do 1 minute all on the right leg, one minute all on the left leg then a 1 minute breakaway with no break all in the saddle. After the 1 minute breakaway, pop out to position 3 and end the song on a hill climb.

One ~ U2 and Mary J Blige 4:20 ~ Hill. Increase resistance every 30 seconds. Start in the saddle. Pop out to position 3 for a standing climb & then sit back in the saddle for the last segment of the song.

Viva La Vida (Thin White Duke Remix) ~ Coldplay 7:24 ~ Intervals. 1 minute sprint. 15 sec recovery. 45 sec sprint. 15 sec recovery. 30 sec. sprint. 15 sec recovery. 15 sec sprint. 15 sec recovery, and then reverse & build back up.

Manhattan ~ Kings of Leon 3:24 ~ Hill.

Go! ~ Jupiter Rising 3:26 ~ Breakaways on the flat to the chorus.

So Lonely ~ the Police 4:48 ~ Breakaways to the chorus, on the flat & in a run.

Smooth (Dance Edit) ~ Santana & Rob Thomas 3:52 ~ Quick legs hill out of the saddle playing with speed based on the music.

Sex on Fire ~ Kings of Leon 3:23 ~ Slow hill.

Vertigo ~ U2 3:11 ~ Start the song in a run & sit and spin the chorus.

Starry Eyed Surprise ~ Paul Oakenfold 3:45 ~ Increase resistance every 30 seconds. Keep the leg speed constant.

Two Step ~ Dave Matthews Band 4:56 ~ Alternate between a run and hill climb based on the music.

Fix You ~ Coldplay 4:56 ~ Finale. Close your eyes and ride at your own pace. Let the music take you wherever you want to go.

Stuck in a Moment ~ U2 4:34 ~ Cool down.

Thanks, Amy for both playlists.  I’ll comment on them next week when I’m home.  I’m on Prince Edward Island with my honey and Kate for a week of summer vacation, and we’re staying at a cottage with no phone, cell service, or internet.  I’m at an Internet cafe in town to post this but Kate’s got to go down for her nap very soon.  Happy riding everyone!

~ Back from PEI and can’t resist adding that I’m loving Dynamite, Club Can’t Handle Me, Say Hey (so cute) and the Dance Remix of Clocks.  Great stuff.  And Mercy, If I Were a Boy, and Viva la Vida are three of my all-time favourites.

Next up is Gabriela, who blogs over at Spin DJ – check it out.  Look for her post on August 15.

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