“+” 60 Minute Spinning Mix

December 4, 2008 at 10:09 am 6 comments

16-song music mix and choreographed workout includes
“How Far We’ve Come” by Matchbox Twenty
“Shake It” by Metro Station
“Best of You” by Foo Fighters

This little mix, made for one-half of a two-hour spin-a-thon fundraiser, is a pseudo best-of collection… It has some of the most favored and fun songs from the past year. Can’t help but smile and ride to this. Good times.

1. “Mother We Just Can’t Get Enough” by the New Radicals / 5:50

Take a few extra minutes to stretch this morning — we have two hours in the saddle. What a great song to start the day.

2. “How Far We’ve Come” by Matchbox Twenty / 3:30

Just because we’re spending 120 minutes on the bike doesn’t mean we aren’t going to go hard. Flat and fast on this kick-up-the-volume-and-dance song! Power sprints from 0:45-1:10 and 1:30-1:55. Take this opportunity to catch your breath and get some water. Then at 2:30 into the song, bring it on home! Double time! “Let’s see how far we’ve come!”

3. “Here It Goes” by Jimmy Eat World / 3:25

Add some tension, start with an in-the-saddle climb, then at 0:40 into the song, add another turn of tension and stand up for a hill climb. Add more resistance at 1:30 while keeping the pace steady and consistent. At 2:40, add. One. More. Turn. Bonus: Power 10 or 20 sprint to the finish. Whew!

4. “Inní Mér Syngur Vitleysingur” by Sigur Ros / 4:05

Keep the tension/resistance where it is from the last song, sit down on the seat of your bike, and settle in for a quad-busting climb. Keep the hands loose and focus on the breathing. Lift those knees to your chest! Grind to the top of this baby mountain. Add another turn of tension (yes!) at 2:03; at 2:20, stand up and continue climbing. As the music builds, pick up the pace so that by the time you get to 3:32, you are going almost all-out. Charge, baby!

5. “Don’t Cry Out” by Shiny Toy Guns / 4:15

One of my all-time favorite songs for sprint intervals. Use the first 30 seconds to get back to the flats, take off most of the tension, do some light stretching, and take a swig of water. Start picking up the pace so that from 1:14 to 1:34 is an everything-you-have sprint. Recover. We’re doing the same thing from 2:05 to 2:35. (That’s one exhausting sprint!) Breathe. Breathe. Relax. Breathe. And at 3:05… Bring it on home! Race pace speed and effort. Mad dash for the finish! Go! Go!

6. “Livin’ On a Prayer” by Bon Jovi / 4:15

Slow and steady climbing. Sitting or standing. Nothing fancy here unless you are ambitious and feeling super strong, in which case… Bust out a Power 10 at 1:33 and a Power 20 at 2:40. Extra credit for managing another Power 20 at 3:24 and holding on till the fade-out.

7. “This Is How A Heart Breaks (Album Version)” by Rob Thomas / 3:50

Pure power-pop. I like to do a steady spin on this — fast, but not quite all-out, for the entire song. Light on the toes! Finish as fast (or maybe even slightly faster) than how you started.

8. “Proud” by Heather Small / 4:30

Can’t do anything but a steep and steady climb with this song. Throw-on a bunch of tension/resistance, stay seated, and then from 1:02 to 1:34, stand up for a hill charge. Sit back down. We have another standing charge from 2:25 to 3:00. Stay standing but catch your breath for a few seconds. With a minute left, start picking up the pace! “What have you done today to make you feel proud?!” This, baby. That’s what I’ve done — 35 minutes of what will be a 120-minute workout. Be proud.

9. “Shake It” by Metro Station / 3:00

Sitting and chilling for the first 45 seconds of the song… then it’s time to shake it! Stand up and attack this climb! Have a little fun with this. You’ll know when to sprint (which is basically whenever you hear “Shake it!”).

10. “Flux” by Bloc Party / 3:40

Back to the flats where we’re going to do some steady-eddy speed work. Light tension, fast feet, and race pace speed. For the entire song! No need to do double-time sprints if done right.

11. “I Feel It All” by Feist / 3:40

Because our bodies feel it all, we’re going to use this song as a bit of an active recovery. Grab some water and do some stretching, if need be — but don’t take more than 10-15 seconds for this. Then it’s time to climb! LOTS-o’-tension. But slowly. Standing or sitting: rider’s choice. Focus on deep, full breathing. (Fill those lungs with fresh air.)

12. “Jump” by Madonna / 4:00

Speed bumps, yo! This is a real quad burner. (Practice on your own before doing this in class — you want to match the beat of the music.) Remember to step up and to sit down with your legs. Do NOT push off the handlebars with your arms. This is a lower-body workout. If you feel tight or sore in the shoulders, you aren’t doing this right.

13. “In the Morning” by Junior Boys / 4:45

Keep on working those quads. Today is about endurance! Slow and steady grind-and-climb. Do this sitting in the seat and add a full turn of tension/resistance every 30-45 seconds so that by the time the song ends you can barely turn the pedals over. The butt is going to want to pop-up and your legs are going to want to stretch out. Don’t give in to the pain — stay seated. Oh, yeah!

14. “Saltwater (Tomski Vs Disco Citizens Mix)” by Chicane / 3:45

Keep the tension where it is from the last song… (If you want to be nice, you can have the class take half- to a full-turn off, but it should still be a pretty steep climb! This ain’t no recovery!) Immediately stand up and stretch the legs as you continue to climb for the first 45 seconds of the song. At 0:57 into the song, take off most/all of the tension, sit down on your bike, scoot up onto the nose of the saddle, and go into a race-pace ride! Hold it steady for a full minute till 1:55. Then add some tension and stand up for another little climb until the end of the song.

15. “Best of You” by Foo Fighters / 4:20

Shake those arms out, take a quick swig of your water bottle, and get ready to finish (the first half) of this workout as if you were making a mad, desperate, ridiculously all-out dash to the finish line. At 0:48, Power 10 sprint! Stay fast after you count from 10 to 0. Then at 1:33, Power 20 sprint! (Up to 10, then back down to 0.) Then add two turns of tension. Stand up on your bike! We’re gonna’ finish with a little climb. Charge till 3:00! Stay standing and commit to one last sprint. Take a deep breath. At 3:30, it’s pure craziness till the end of the song. Gobabygobabygobabygobabygo!

16. “Forrest Gump Suite” by Alan Silvestri

Cool-down and final stretches.

J.R. Atwood
Power 10 Spinning

http://spinningmixes.wordpress.com

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“Overheard on the Subway” 60 Minute Workout & Spinning Mix “Ice on the Window” 60 Minute Spinning Mix

6 Comments Add your own

  • 1. HB  |  December 6, 2008 at 10:35 pm

    YOU ARE THE MAN! Keep it up!

    Reply
  • 2. Magnus  |  December 19, 2008 at 3:16 pm

    Hi!

    Nice blend of music! Thanks for inspiration!

    I have a blog( in Swedish) about indoor cycling and mixing spinningclasses. If you are interested in my spinningmusic you can check out my playlists on the blog or click the link below for a short mix to download (for free). I hope you like it!

    http://spinspirit.blogspot.com/2008/12/gratis-spinningmix-free-spinningmix.html

    Best Regards
    Magnus
    Gothenburg, Sweden

    Reply
  • 3. Jason Lefave  |  December 25, 2008 at 6:40 pm

    90% of the general population would not recognize 90% of these songs. Your class should revolve around songs that everyone can relate to, not personal peference.

    Kick it up a notch.

    JCL

    Reply
  • 4. J.R. Atwood  |  December 26, 2008 at 9:53 am

    Hi Jason,

    First, thanks for the feedback… But I think I simply take a fundamentally different approach to my spinning music and mixes than you might.

    I started this blog precisely because I received so many requests from students and members of my spin class about the songs I played — they wanted to know artists, song titles, and places where they could find similar music.

    There are plenty of sites out there that list songs and mixes from the Billboard Top 40; while I like to sprinkle some of these songs into my mixes, I take a lot of pride in creating workouts to interesting and new music. It may not be for everyone, but my classes seem to love the opportunity to discover some new tunes.

    You make an important point about teaching, in general — a good class must be about the needs and interests of the students, not of the instructor. This is one of the reasons I solicit feedback at the end of every class. The most common type of comments I get are kudos for organizing and choreographing workouts that truly, in your words, kick it up a notch. The second most common type of feedback I receive are requests to make extra copies of my spinning mixes to share with the class and inquiries about artists and song titles on my CDs.

    If you have specific songs that you enjoy working out to, please share — I am always looking for new tunes.

    Cheers!
    J.R.

    Reply
  • 5. amanda  |  January 1, 2009 at 12:22 pm

    I love your mixes. Thanks!!!

    Reply
  • 6. Kat  |  January 1, 2009 at 11:51 pm

    I love that your music is offbeat! Some of the songs are harder to find and download, but I just insert my own songs of similar length/feel (based on your suggested workout for the song) for the ones I can’t find.

    One thing that would be nice though, would be to get your workouts in podcast form. That way, not only would we not have to scour the web to find these awesome songs, but we could have your lovely voice telling us what to do the whole way! (It also gets hard to read instructions when sweat gets in your eyes…you only have yourself to blame for that one! :-P) Just a thought though, nothing urgent.

    It’s more mainstream than your usual stuff, but Kanye West’s new one, Love Lockdown, has a pretty good beat to it…I use it for sprint sets (sprint while the drums are grooving).

    Also, a great artist with some mellower stuff (good for warming up or cooling down, in my experience) is Joe Hedges…I think you can only get his CDs from his site right now, since he’s not a very big name at all yet, but he’s really talented and has some cool electronic stuff.

    Ska is a good pick me up as well…Reel Big Fish are fun, but I like Streetlight Manifesto a little better for working out. Check out either “Point/Counterpoint” or “Everything Went Numb”. Fun stuff.

    The Tarantino remix of Juno Reactor’s “Pistolero” is pretty kickin’ too…I think they’ve got some other decent remixes as well, but I’m not sure. The whole soundtrack for “Once Upon a Time in Mexico” is fun.

    Ok, I’m done rambling for now…if I think of more stuff, I’ll let you know…either way, keep up the great work! I love your mixes, and your workouts kick my butt every time!!

    Reply

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