Okay, I’ll cop to it: I work full-time, I teach three cycling classes a week, I have a husband and a preschooler at home. I have zero free time. Oh blog, I have thought about you so often. Many times I’ve had the computer open and fingers poised over the keyboard only to be drawn away. So here it is, going on midnight, but I’m awake and I have a new ride that I really want to share.
From time to time I’ll put together a ride with a focus on one particular movement: climbing, jumping, sprinting. This one is all about the seated flat. I love standing climbs and I find that sometimes plain old seated flats don’t get enough attention in my classes but I have been absolutely loving this ride.
The profile is simple: six seated flats alternated with something else. Each seated flat has a purpose. The music is almost all brand-new stuff that’s come out in the month or two. Geeky indoor cycling instructor bonus points for using songs with titles about roads or riding, right?
A Road to Ride On – Joshua Radin (3:03): Warm up perfection, this. Zach Braff called Radin, “the new Paul Simon” and he’s not far off. Peppy, energetic, all good things here. “We’ve been waiting, anticipating, your arrival…. Turn the lights on, give us road to ride on…” Thanks to Chris over at Chrispins for this one. If you haven’t been over to her blog, you must check it out. She is incredibly prolific and uses awesome music.
Crazy Kids (feat. will.i.am) – Ke$ha (3:49): A smooth transition into a standing climb with 1 minute each at the intensity of 7/10, 8/10, 9/10.
Hey Boy Hey Girl – The Chemical Brothers (4:50): This one is from reader Ian, and it is magnificent. The first of six seated flats, this one has two purposes. First: practicing a round pedal stroke. I ask riders to focus first (20-30 seconds) on the downstroke, on trying to make it round. Then we focus on the scrape across the bottom of the pedal stroke, like scraping mud from a shoe, and finally on the upstroke. Then we put it all together into a round pedal stroke. I ask them to think of a pencil attached to their ankle making circles as they ride and we ride for a minute or two, then do a cadence check. I ask riders to hold a hand over one knee so that the knee touches their hand as they ride, then I will call time and we’ll count (silently) how many times our knee touches our hand. I used 30 seconds but you could also use 10 (x6 for RPM), 15 (x4), 20 (x3) or 30 (x2). Everyone should be between 80-110 RPM for seated flats.
I have heard that the RPM program goes higher than 110 RPMs. One instructor told me she goes to 140 RPMs and I don’t know if the program permits this or if she’s doing it on her own. I’m not overly worried if an experienced rider goes somewhat over 110, provided they’re always in control of the bike and not the other way around, but I have trouble believing many riders can be in control at 140 RPM on an indoor bike. You can use this song to demonstrate the need for adequate resistance to maintain control: get riders to take all the tension off and they’ll see immediately how the bike starts driving them along so they can know to avoid this.
A Little Party Never Killed Nobody (All We Got) – Fergie, Q-Tip & Goonrock (4:01): Love this new track from the Great Gatsby soundtrack. Time for some 4 count jumps on a bit of a hill – resistance at 6/10. Throw in a resistance increase half-way through for those who didn’t quite put enough on the first time.
This is What it Feels Like (feat. Trevor Guthrie) – Armin van Buuren (3:23): Second seated flat, a chance to close your eyes, zone out, and let it be just you and the bike. I tell riders I am not going to chatter, I will only talk to call out the minutes (1, 2, 3) and offer them the chance to make alterations at that time if they wish.
Down the Road – C2C (3:27): 30 blessed seconds for recovery and a swig from the water bottle, then it is on to 8 count jumps on a hill – 7/10 or 8/10. Get riders to push the tension up until they can really feel the hill before starting with the jumps. C2C is a veteran group of French DJs who won the Disco Mix Club World DJ Championship in 2006. This song hit #1 in France in 2012 and charted in Canada but not the USA. I love the innovative mix of electronica and R&B.
Snake Food – Safri Duo (6:04): Every time I use this Danish electronic percussion duo, someone asks for the name of the group. This one’s an irresistible tribal beat to take us through the third seated flat. It’s broken into two intervals: 2 minutes on, 1:30 for recovery, then 2 minutes on. The two minute portions are meant to test endurance. I ask riders to choose a tension and cadence that they aren’t sure they can maintain for two minutes, to try to find that edge where their personal limit is. I would rather see them overestimate and have to back off than finish the two minutes feeling like they had more to give. After the first interval I ask: “how’d you do? Did you find that spot?” We mop our brows, drink water and ride easy for a bit, then I ask them to decide on how they’re going to tackle the second interval. More resistance? Less? Faster pace? Then we go for another two minutes. This one and Down the Road both come thanks to the Former Cycling Pingers group.
We Own It (Fast & Furious) – 2 Chainz & Wiz Khalifa (3:48): This one’s on the Fast & Furious 6 soundtrack (which, by all accounts, is actually a decent flick). I am going to parlay my willingness to see it to get my hubby to go with me to Before Midnight when it opens later this month. Time for a seated climb and another cadence check. This time, everyone should be between 60-80 RPM. That should be no problem if they are riding with the music – they’ll hit 60. I always make a point of telling riders I will never ask them to ride slower than the music (and I never choose a song that will take them below 60 RPM) and if they can’t keep up with the music, they need to take some resistance off the bike.
The Black Pearl (Caribbean Trance Mission) – Scotty (6:39): More awesomeness from reader Ian. Start with 30 seconds of recovery, then we’re going into more speed work for this fourth seated flat. 15 seconds on/off, then 30, then 45, then 60 on/off/on. Unlike the long, two minute endurance flats we did previously, these are short, sharp efforts with incomplete recovery. Each interval is going to push our heart rates higher than the last. We’re looking to end up around 95%. (And if you’re thinking, “hmm, that sounds like the song from the Pirates of the Caribbean soundtrack,” you’d be right.)
Come On – Andy Hunter (6:40): Why not chase a six minute seated flat with six minutes of rolling hills? I can’t recall who put me on to Christian DJ Andy Hunter (if it was you, for goodness sake, drop me a comment so I can give you a proper shout out). If there are mutterings about how you’re mean, a monster, and all that, you can offer a 40 second rest from 3:30 – 4:10, but then it’s back to the hills. Hup!
Girlfriend – Icona Pop (2:51): They’re Swedish, and they’re everywhere this year. This is a seated flat where we’re going to pull back a bit and take it at about 70% of max effort, just a tad higher than our warmup pace. Why, you ask? Mwah ha ha!
Feel This Moment (feat. Christina Aguilera) – Pitbull (3:50): Start this one 35 seconds in (click on the song in iTunes, then on File/Get Info/Options and put in 0:35 to start). Jumps: 8 counts for the chorus, 4 counts for the verses. (The song starts with the chorus.) If you’re running out of time or have a slightly shorter class (50 or 55 minutes) Girlfriend and Feel This Moment can be skipped.
Take My Hand – Simple Plan (3:51): The last seated flat, and it’s a road race. This one’s an everything-you’ve-got, head-for-the-finish-line romp. (Now you know what the maniacal laugh was all about back on Girlfriend.) Simple Plan is an alt-rock group from Montreal, Canada and this whole song is one great big juicy sprint.
#Beautiful (feat. Miguel) – Mariah Carey (3:23): Some are touting this as THE song of summer 2013 (and those that aren’t have put their money on Get Lucky). I will confess, I have never been a Mariah fan, but I’ve found myself humming this one more than once. Sweet, sweet cool down energy.
Get Lucky – Daft Punk (6:10): Now THESE guys really are everywhere this summer. Could this be the song of summer 2013? I like the easy disco vibe but I’m not convinced. Some extra cool down, stretching, and goodbye music.
I’ve had a few small classes lately, classes that are well-attended during the university term but sparse in the summer. I’ve been using them to learn more names, chat with my stalwart regulars (you know who you are!) and experiment a bit. One of my experiments involved using a long song The Veldt (8 minute edit) by Deadmau5. It’s super-versatile, a good fit for almost anything (and how many songs can you say THAT about?) I had a class with four riders one day and said, “Okay, I’m putting you in the instructor seat. This song is 8 minutes long and we’re going to switch it up every minute. Each of you is going to call the shots for two intervals – you choose a drill: seated flat, seated climb, standing climb, or 4 count jumps, and I’ll take it from there. About 10 seconds before the switch, I’d say, “Okay Pam, what are we doing next?” We did a bit of everything and man, did they push us! The only difficult part came when one rider suggested a contraindicated move – figure 8s. I just said, “hmm, that one’s a bit controversial as there’s a risk of back injury. Can you pick something else?” She did, and we did, and the moment passed.
S p i n n i n g M u s i c 
I am going to use this playlist with minor modifications for a class tomorrow. Thanks for aharing!
Thanks Allie. This has been one of my new favourites. I want to pull it out almost every week and have to stop myself (especially since I have one rider who comes to all of my classes).
It works! Had a road to ride this morning 3 classes in a row. For me three hours of intensity interval. for the group one hour good working! Safri Duo kicks ass in this course! Greetings from the Netherlands
Hey Thijs, thanks! I did a riders’ choice the other day – at the outset, I tell them I will take requests (usually for a song about 3/4 through the class) and to think about what they’d like and if it is on my iPhone, I’ll play it. What got requested? Safri Duo, from one of my regulars. Everyone loved it.
I’d love to hear what you’re riding to in the Netherlands. Come on back and post some of your favourite tunes.
At the moment this is my sprint lesson.
5 sessions of 4 minutes a seated climb with the last 15 sec an standing sprint, the next 4 minutes standing climb and a 15 sec seaded sprint.
after that a slow seated climb, with a resistance push every minute and another sprint session.
6 sessions of 2 minutes climbing, with the last 30 sec an sprint.
these are the songs:
Pearl Jam Sirens
Pharell Hapy
Avincii & Sebastian Drums My Feelings for You
Ashley Wallbridge Keep the Fire
Calvin Harris Drinking from the Bottle
Danii Minogue Who do you love
Paul Kalkbrenner Aaron
Jason Derulo Breathing
Taio Cruz Hangover
lady Gaga Applause
Niels Geusebroek Take Your Time Girl
Fit & Laura Jansen Stapje Terug
Awesome Thijs! I am going to enjoy checking out the tunes I don’t recognize. Plus, I think you win the award for fastest reply ever. All the best.
what a wicked playlist i used this last week to a mixed aged group the class was buzzing buzzing buzzing best playlist i have had the pleasure to use in a long time keep em coming :-)
ThanksTammi!
I think I may be your source for Come On via Former Cycling Pingers :) This is one of my favorites and I use it a lot!
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Have you tried The Alphabeat by David Guetta? It’s one of my new favorites.
Love your playlists! I teach two classes a week and have incorporated some of your suggestions! I have a varied class, from 20somethings to late 60somethings thus having a variety of music for a general audience is a must!
Hi!
This is a very nice playlist for my 30km flat out commuter ride here in the Netherlands! Some other nice ones I frequently use:
1) Foo Fighters – Wheels (not new, but this one’s for the “geeky instructor points”…)
2) Foals – My number
3) Rudimental – Waiting All Night
Keep up the nice playlists!
Hello Cynthia.
Great to share and swop ideas ! Heres another 2 that I have been using over in the UK and the customers seem to enjoy the tracks. The music is good spinnin music, but if you don’t like my workout then adapt it, thats the beauty of being an instructor, being able to adapt & challenge for your specific class !
1. Rumour has it (127 bpm) by Bump n Grind – 6.02 – I start off with a good seated fast flat pace then at 1.31 increase that resistance and stand with a hand position 3 and continue with a good solid fast strong climb, trying to keep to the beat of the song, sit at 3.03 but keep that resistance on and work those legs ! then stand again at 4.26 all the way until 5.56 back to that beat !
2. Kangeroo – by Sander van doorn -6.02 – Again keep a good fast seated flat pace to begin then increase the resistance and stand hands at position 3 at 2.01 stay standing and work to that beat until 3.31 then sit but keep that resistance on and work those legs then stand again at 4.31 and work to that beat until 5.46.
Hope you like these two tracks, my riders love them and are really dripping sweat at the end !!!
Enjoy !
Ian
Cynthia! I love love love your playlists! I would love to be able to go to one of your classes and feel that awesome energy! You should record one and put it on youtube or something. I had a question about rolling hills… what are they? How much different are they from jumps? Thanks for sharing your notes and music choices. They are fantastic!
In my class, at least, rolling hills are when you climb (heavy and fast) and then drop the tension and sprint down the other side.
Cynthia – your suggestions are great! Been waiting to see what you had in store. Thanks for sharing.
Thanks Fern!
I have heard and read about indoor cycling classes where participants are encouraged to do seriously unsafe and unnecessary moves on the bike. I have been participating in indoor cycling classes for only five years and have had the good fortune to ride with well trained and conscientious instructors. The YMCA where I cycle is influenced, guided, and monitored by several national health and fitness organizations as well as by legal liabilities protecting the organization of the YMCA as well as its members. I believe these factors are the reason I have not been put at risk by a growing trend in unsafe indoor cycling practices. I highly recommend anyone who has been asked to perform any move they felt was unsafe or simply unnecessary with a cycling class to inquire about the instructor’s training and credentials.
I LOVE cycling and all the benefits I have gained from taking regular classes. I am always encouraging others to try out a class. I would hate to inadvertantly invite anyone to participate in any unsafe or harmful fitness activity. So, I encourage anyone who is interested in cycling to check out their facitlities and the instructor’s trainings.
Happy, Healthy Cycling!
Lori
Hi Lori, thanks for posting. I agree. I think that the vast majority of riders care about good music and whether they *think* they got a good workout (i.e. whether it felt hard). I don’t think many (except perhaps those who ride outdoors or have a background in exercise physiology) assess their instructor on safety and compliance with generally accepted indoor cycling principles. They just uncritically follow what the instructor tells them to do. That is why it is so important for instructors to take the time to learn what to do and what not to do, and why. I think it is also important for gyms to exercise oversight, not only when hiring, but as instructors develop. I also think certifications should spend more time on contraindicated moves at the outset so that people who’ve picked up bad habits from other instructors can understand the problem and choose not to use those moves in their own classes.
The rider who asked to do figure 8s is someone I’ve ridden with for years. I know there was a (very popular) instructor at the gym five or six years ago who used to do these; I don’t know if she was hearkening back to that or if she’s been to a class somewhere more recently where an instructor did them. (I know she attends cycling classes at three different gyms). I have never used them in my classes for the reasons already described.
Instructors looking for more info on which moves are contraindicated and why can check out this link:
The official Spinning website list of contraindicated moves
Thanks for the link to list of contraindicated moves. Your posts are SO Very helpful and appreciated. Keep up the great work!
I have been teaching spin for just over 6 years now and am always on the prowl for new music and drills and look forward to your postings for both!!! Thank you, thank you for sharing all that you do. One drill I have not heard of is a “figure 8”. Would you explain that one, please….
See below, Lisa – basically it’s an upper body move.
I am not a spin instructor – in fact – I dislike most spin classes because of all the crazy stuff… why would I do push ups on a bike? I like to get on a spin bike in an empty room and ride to my tunes (which I have mostly stolen from your tunes :)) LOVE the seated flats (I am a road cyclist first, spin second….) Love this site for music ideas and LOVE this ride! Thank you!!!
Nikki, this is how I started out, riding to my own music in an empty room. I don’t have time to do it much anymore, but I always really enjoyed it.
I agree! I had an instructor once who told us to do pushups on the bike. I never went back! Unfortunately, spin classes can get pretty boring. I try to find motivational music, which is why I love this blog! I keep my classes simple, though.
Hi Cynthia, some awesome sprinting tracks here. Unfortunately not enough time before todays classes to download. I will definately include some on Monday. Cheers. Check out lalala song. Love it for a fun recovery track!!
Paul
Paul Holmes holmesnutmeg@aol.com
5:45 of steady beat – thanks Paul!
GREAT tracks!
Thanks Dancing Runner!
Thank you Cynthia, nice ride.
The Veldt? I am obsessed by this song and it works very well in my spinning classes. There is a longer version (Original Mix, 11:34) and a kicking shorter remix (Tommy Trash Short Remix, 4:13).
I love to use long songs. Here are a few tunes you might like:
– All That Matters (feat. Troels Abrahamsen) by Kölsch
– Bette Davis Eyes by COMA
– Everyday (Peter Luts & DJ Martinelli Remode) by Peter Luts
– Sunset (feat. Marques Toliver) by Compuphonic
– The Righteous Ones (Sante Remix) by Ben Ivory
– Gold Vision (feat. Dino) [Original Mix] by Phunk Investigation
Thanks Pierre! I am working on a long-song playlist right now! My favourites of the ones you suggested are Everyday and Gold Vision.
Cool! Happy that you took the time to listen to them.
Here is the mix I played during my last class on Thursday (2 long hills: 17 & 19 min):
DIfferent Pulses – Asaf Avidan: superb song from the spectacular Israeli singer – prefect for warming up
Étienne – Guesch Patti: mega hit in France in 1987, warm up#2
So Good To Me- Chris Malinchak: soft start of the first hill, with this sweet but efficient tune
You Shook Me All Night Long – AC/DC: 1st cadence increase, cadence will increase at each song in both mountains
Alive – Daft Punk: hypnotic
Teardrops – Womack & Womack: big hit in Europe in 1988, joyful enough to reach the top of the 1st mountain
Racing In The Street – Bruce Springsteen: active recup, from his 1978 album Darkness on the Edge of Town
Can’t Get Better Than This – Parachute Youth: 2012 debut song from this Australian duo, it has only charted in Belgium, how unfair; nice start for mountain #2
Room for Happiness (feat. Skylar Grey) [Above & Beyond Remix] – Kaskade: another long tune (6:57), love it, full of energy
Beat It – Michael Jackson: mmm, do I need to comment?
Locked Out Of Heaven – Bruno Mars: also a lot of joy to accompany the end of mountain #2
The Fall – Rhye: 2nd single from the Los Angeles, California-based indie musical duo (incl the Canadian Mike Milosh!). Brilliant for cool down.
To Be Here – Chris Michell: so peaceful
Hi, one of the best classes I ever rode in had only five songs (between warm up and cool down). All fast hills. The slowest song had 136 bpm (68 rpm), the fastest 142 bpm (71 rpm). The longest 12 minutes, the shortest 9:30 minutes.
Here are some more long songs that allow different hill profiles:
This one is cool because it is real fun to ride. It contains regular ‘ping’ tunes. I always change from seated to standing hill and back if one of the pings occur. As the name says it, the time between the pings vary. Anyway, I just tell the members that I won’t tell them when to change position, they should listen to the music and change on every ing. It is an exhausting ride, because it is a fast hill (72 rpm), but because they have to concentrate listening they won’t realize this until the end!
Red Herring (Union Jack), 8:40, 143 bpm
Silence (Sarah McLachlan) – DJ Tiësto’s in Search of Sunrise Remix: 11:38, 138 bpm
Heaven (Kyria), 9:30, 140 bpm
Klangstrahler has lots of long songs. Two examples:
Rising (Klangstrahler Projekt): 14:30, 125 bpm
Multidifferent (Live Edit), (Klangstrahler Projekt): 9:30, 140 bpm
What I love most. Lots of applause in the son at the end:
In Your Eyes (Live), Peter Gabriel, Album: Secret World Live, 11:25, 90 bpm
Underworld also has some nice long songs.
Rooney
Hi Cynthia, I have to ask, What’s a ‘figure 8’?
A figure 8 is one of those upper body moves. Riders move forward in the saddle and lean to the left handlebar, then the right, then pull back and lean to the left, then the right, which sort of makes like a figure 8, hence the name. All that leaning makes me nervous for backs and knees. Actually, I don’t do any upper body stuff on the bike, except a bit of stretching at the end and maybe some shoulder rolls at the beginning.
Thanks for the clarification. Never heard of that one. Sounds pretty crazy. I agree-keep the upper body moves in the gym. :)
In regards to the figure 8, I know of NO certification that would say this is an acceptable move Cynthia. Schwinn and Mad Dogg, cycle fusion, Lemond, real Ryder would say this is a contraindicated move! Just as push-ups are, or sprinting over 120. Correct me if I am wrong please! Just wanting to keep it real, but maybe in Canada that is ok?
Let me know! Thanks
I agree, gr8fulm. I want to be clear about this because I know others rely on this site for accurate information about indoor cycling: I DO NOT use figure 8s or any other contraindicated moves in my classes. I wanted to talk about my experiment of asking for rider participation (which worked wonderfully!) and illustrate a potential problem: if you give your riders four acceptable options, what should you do if someone wants to choose a fifth, unacceptable option? Clearly, I was not going to have my riders do it, but I also didn’t want to shame or seem critical of the rider who suggested it, so it had to be handled delicately. It’s not their job to know what is acceptable and what is not – it’s mine. I wanted to give a heads up to instructors who try asking for rider participation that they will need to think about and be ready to deal with the rider who chooses something unacceptable.
I believe that cadence above 110 rpm is useless for normal Indoor Cycling classes. Above 120 rpm I believe it is nearly an assault to the riders.
Why? Because such high cadence only makes sense for a short time with lots of resistance to get as much power as possible on the pedals. And that is called sprinting! (Please see here for some science, to read the conclusion is enough: http://www.ismj.com/pages/311417173/ISMJ/journals/articles/Vol.10-No.1-2009/optimal-cadence-selection-during-cycling.asp).
What is normally happening (98%) with normal members in a cycling class? The higher the cadence the lower they adjust resistance because otherwise they can’t keep the speed for more then 10 seconds. The result is that the flywheel pressure forces them to jump like a rubber ball on the bike. Despite this is not good for knees and muscles, what kind of exercise is this? What’s the sense? Neither strength nor endurance training. An instructor once wanted to show me that he could indeed do it for a longer time. 130 rpm. Within five minutes his shoes jumped two times out the pedals because he was not controlling the bike but the bike him.
Just my two cents.
Rooney
Rooney, you’re preaching to the choir. I agree 100%. Thanks for the link to the article. I’ve pasted the key part of the abstract below for folks:
Based on research to date, it would appear that relatively high pedal rates (100-120rpm) improve sprint cycling performance, since muscle force and neuromuscular fatigue are reduced, and cycling power output maximised at such pedal rates. However, extremely high cadences increase the metabolic cost of cycling. Therefore prolonged cycling (i.e. road time trials) may benefit from a slightly reduced cadence (~90-100rpm). During ultra-endurance cycling (i.e. >4h), performance might be improved through the use of a relatively low cadence (70-90rpm), since lower cadences have been shown to improve cycling economy and lower energy demands. However, such low cadences are known to increase the pedal forces necessary to maintain a given power output. Future research is needed to examine the multitude of factors known to influence optimal cycling cadence (i.e. economy, power output and fatigue development) in order to confirm the range of cadences that are optimal during specific cycling tasks.
Thanks! Have been missing your posts, and thinking another one was due any day. Nice ride.
Have a great weekend…take some time for a little R&R.
Thanks Steve! I wondered if you were the source for Come On?
HI Cynthia. I teach RPM as well as Schwinn and it is true that with RPM, in the speed tracks we can take the pace up to 140rpm. However, it is always stressed that this is with resistance. At no time is free cycling allowed. RPM is very much about getting the balance between resistance and speed and we are consistently advised that one should not overpower the other.
Interesting Heather. I wasn’t sure if it was part of the program or if this instructor was just doing her own thing. She said the power meters on the bikes conk out at 140 RPM so she urges riders to try to make their meters go blank and when someone does, they give a huge cheer as it’s really hard to do. I’ve never actually tried to hit 140 RPM but I can see it would be nigh impossible with the right resistance.