Rerun: “Wild Style” 60 Minute Workout & Spinning Mix

August 17, 2008 at 6:59 am 6 comments

16-song music mix and choreographed workout includes
“Mr. Brightside” by The Killers
“Bodyrock” by Moby
“In the Shadows” by The Rasmus

Summer is the season of reruns, and while the television networks use these dog days to allow viewers to catch-up on the plot-lines of their favorite shows, we’re using them as an opportunity to uncover some of the older spinning mixes that have been buried in the archives. From April 2007, the Wild Style 60 Minute Spinning Mix…

1. “Soul Meets Body” by Death Cab for Cutie / 3:50

Warm-up, get loose, wake-up those legs, and stretch your body.

2. “Dead Disco” by Metric / 3:25

Settle into the saddle and scoot up on the nose of the seat for some early morning quick feet/race pace spinning. Start hard and fast, baby! Focus on lifting those knees to your chest. Higher! Faster!

3. “Little Thoughts” by Bloc Party / 3:25

Roll right into this… Add a bit of tension from the last song and stand-up out of the seat. Thrust your hips back so that your butt is just an inch or two off the nose of the saddle. You should be able to quickly lift your hands off the handlebars and maintain balance. If you can’t do this, get your weight back and in your legs. You should feel it right above the knee-caps in your lower quad. Speedy climb, now! Run, baby, run, baby, run. Think of charging to the top of a hill with fast leg-turnover. Increase tension by 1/2 to one full turn every 30 secs but maintain the same quick leg turnover. Do one long Power 10 during the set.

4. “Bonito” by Jarabe De Palo / 4:10

Back to the flats. Settle into your seat and spin at race-pace speed and effort. Increase tension by 1/2 a turn every 30 secs. Think of riding hard into a mildly increasing headwind. Do two Power 10s during the song. We are exhausting ourselves early this morning!

5. “You’re My Flame” by Zero 7 / 3:15

Stair-climbing. Take the first minute slow and focus on form, as if you are walking up the stairs. Next minute, start jogging. The legs are going numb, I know! Hurt so good, baby. Last minute — dance on those toes! Come on, sprint to the top, taking the stairs two at a time. Focus on slow and deep breathing!

6. “Police and the Private” by Metric / 3:40

Immediately from last song’s stair-climb, add another turn or two or tension and go into the climb position — rather than standing up and working the calves, get the butt back and work the quads. The pace? Quick enough that you can’t hold a conversation. Effort? Hard enough that you can’t do anything but ride! Throw-in two Power 10s. Oh, baby!

7. “Clocks” by Coldplay / 5:05

Slow things down a bit, sit down and settle into your saddle, catch your breath and get some water, but keep those legs moving. Hurt those quads! Focus on high knees for a slow, grinding, in-seat climb. Dig deep for a Power 20 half-way through the song.

8. Luminol” by Ryan Adams / 3:25

Sprints at the chorus. Three total for 15, 25, & 40 secs each. These are all-out, everything you have. In between the sprints, just chill. Relax. Catch your breath. Prepare for the sprints. THAT is where the effort is!

9. Bodyrock” by Moby / 3:35

More quad work! Slow, high-tension in-seat climb. Increase tension every 30 secs. Ugh. Is it over yet? Nope! Not yet, baby. Hurt so good.

10. “Let Go” by Frou Frou / 4:10

Time to stretch those fatigued legs. Out-of-seat climb. Slow, steady. Don’t cheat, though! Keep the tension high and focus on the breathing.

11. “In the Shadows” by The Rasmus / 4:15

Get back on the seat and hit it! Quick, light-tension spin.

12. “Sister Surround” by The Soundtrack / 3:35

Crank that tension back on! High-tension out of seat climb w/ two Power 10s and a Power 20 sprint to the finish of the song. Aaaaaaaaaahhhhh, yeah, baby!

14. “Mr. Brightside” by The Killers / 3:45

Final song, baby. Hit it hard. Race-pace speed and effort. At chorus, all-out sprints! The first is done in-the-saddle (20 secs). The second is an out-of-seat uphill sprint (30 secs). The last one is back in-the-saddle — all out as hard as possible for the final 45 secs.

15. “We Will Become Silhouettes” by The Postal Service / 5:00

Cooldown.

16. “Blue Eyes” by Cary Brothers / 4:15

Final stretches.

J. R. Atwood
Power 10 Spinning

http://spinningmixes.wordpress.com

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6 Comments Add your own

  • 1. Michelle  |  August 27, 2008 at 4:04 pm

    JR, I like your coaching on technique! Thanks for keeping up this blog. One question: what is a Power 10 and Power 20? Does that mean increase resistance to max intensity and ride for 10 seconds or 20 seconds?

    M

    Reply
  • 2. J.R. Atwood  |  August 27, 2008 at 4:15 pm

    “What the heck is a Power 10?!” Good question, Michelle.

    Essentially, these are double-time, all-out, warp-speed sprints. Increase the tension/resistance a notch or two before starting them. And then, hammer! I count down real slow from 10 to 0 (usually taking 15-20 seconds to do so). For Power 20s, I count up to 10 then back down to 0 (usually taking 20-40 seconds).

    I cannot emphasize this enough: these are everything you have, no-holds-barred sprints. Exhaust yourself. Your heart rate should jump pretty radically during the sprint sessions. But also, while the legs are moving uber-fast, try to keep your upper body relaxed and breathe deeply and slowly. This is especially important on Power 20s — the only way to survive these speed sessions is to carry fresh oxygen to your legs.

    Note, these can be done sitting in the saddle, on the flats — or, while standing up and attacking/charging up a hill.

    (This and other information about what I do in spinning canbe found under the “FAQs & Spinning Notes” tab at the top of the page.)

    jra

    Reply
  • 3. Camilla Kihlberg  |  November 13, 2008 at 1:47 pm

    HI Jason
    i am soo happy that I found you. I am an instructor that is craving new music and have a hard time to find good mixes.
    How do I order?
    camilla

    Reply
  • 4. J.R. Atwood  |  November 14, 2008 at 11:59 pm

    Hi Camilla,

    Glad that you’ve found this little site… I can make copies of the music mixes for $25 each, which usually covers the cost of each song, the CD, and shipping. (I’ll email you more information.)

    Alternatively, you can download most, if not all, of these songs on iTunes or Amazon’s mp3 website for 89-99 cents per song.

    Happy spinning!
    J.R.

    Reply
  • 5. lisa  |  November 15, 2008 at 2:20 am

    Hey J.R.

    Your site rocks!!!!!!!!! I have been spinning for 10 years, and have been instructing for 2. When I found your profiles…WHEEEE!!!!! Same eclectic musical tastes; but I love the way you “lesson plan!” Thanks so much for helping me shake things up a little! My students love it, (and my own quads have never been more busted!!) Those power 10’s, 20’s???? LOVE THEM!!! Thanks again…and spin on!

    Lisa

    PS> Not to be greedy or anything….but is there a November profile coming? I’m dying to see what your planning! :)

    Reply
  • 6. Recent Links Tagged With "metric" - JabberTags  |  December 6, 2008 at 2:04 am

    [...] Tue 18-11-2008 Countries not using the Metric System! Saved by marisaiscool on Sat 15-11-2008 Rerun: "Wild Style" 60 Minute Spin Mix Saved by vault0seven on Sat 15-11-2008 The Forgotten Metric: Direct Traffic Signals Brand [...]

    Reply

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