1. “Space Techno Orgies” by Daft Punk (2:55): Warm-up and stretch

2. “A Day in the Sun (Polgie E Gabanie Remix)” by Rimini Project: Mix of spinning and climbing to wake-up those legs. Feel the rhythm, baby, and work on a quick turnover at light to moderate tension.

3. “Remember” by Black Lab (3:40): Hard charge! Moderate to heavy tension/resistance. Get out of your saddle, tap into that hunger in your belly, and imagine chasing down (or being chased by) your best training buddies. Focus on high knees and relaxed shoulders. Throw-in a Power 10.

4. “Chasing Cars” by Snow Patrol (4:30): Slow, heavy, in-the-saddle grind and climb. Make this hurt! Lots of tension. There should be so much tension on your bike that your butt wants to pop-up off the seat. Stay seated and work those quads! Ugh!

5. “Beached” by Orbital (6:45): Spinning! Race-pace speed; race-pace effort. You’re on the flats with the wind at your back. Try to kick your butt with your heels to work on a fast leg turnover. Throw-in a couple of double-time sprints/Power 10s. Movin’ and groovin’!

6. “Take Me Anywhere” by Tegan and Sara (2:30): Stair-climbs. No time to recover, today. We’re gonna’ work!

7. “We Belong” by Pat Benatar (3:45): Reaching back to be propelled forward… Steep climb with increasing tension every 30-45 secs. Two or three Power 10s.

8. “The Promise of a New Day” by Paula Abdul (4:15): Backwards spinning. Lift those knees to your chest and use this song as a chance to recover and catch your breath, a bit. First few minutes spin backwards while sitting down, really focusing on your technique. For the last half of the song, stand up, keep your weight in your legs, and work those glutes, quads, and hammies.

9. “I Want It That Way (Alternate Version)” by the Backstreet Boys: A lil’ cheese in the morning does the body good… Don’t fight it; just embrace it and smile. You know you are a closet listener of boy bands! Climbing and… climbing. In the saddle or out. Maybe a bit of both. Increase tension every 30-45 seconds.

10. “I’m Shipping Up to Boston (Album Version)” by Dropkick Murphys (2:35): Yeah, baby. Let’s sprint it out. Start hard, finish hard. Light to moderate tension. Fast legs, fast legs, fast legs!

11. “Shadow of the Day (Album Version)” by Linkin Park (4:50): Lots of hill work today; rather, lots of mountain work! Get off the rollers and get into the big stuff! Dig deep for another song of quad-busting climbing. Power 10 and Power 20!

12. “Good Vibrations” by Marky Mark and the Funky Bunch (4:30): Back to the flats, back to the fun. Spin hard, spin fast. Whoo, doggie!

13. “Is There a Ghost” by Band of Horses (3:00): In-the-saddle climb. Stay loose in the upper-body and lift those knees to your chest.

14. “Keep the Car Burning” by Arcade Fire (3:30): Roll right into this from the last song (no break!) — stand-up and keep climbing. Last climb of the day. Two Power 10s. Grunt it out! I hate it, but I love it!

15. “She Me (U Luv Me)” by Soda Club Featuring Gina G (3:20): Bring it on home… Took almost eight minutes to climb this beast of a mountain; it’s gonna’ take three-plus to get down. Light tension, forget focusing on form, and just spin as fast as you can. Woo hoo! Exhaust your legs and lungs so that you have nothing left when you finish!

16. “Naked As We Came” by Iron and Wine (2:30): Cool-down.

17. “Hello World” by Belle Perez (3:14): Final stretches and goodbye.

Happy spinning!
J.R. Atwood