“Lo/Sto/My/Headpho” 60 Minute Spinning Mix

August 4, 2009 at 8:26 pm 18 comments

17-song music mix and choreographed workout includes
“I Owe You a Love Song” by Shiny Toy Guns
“On My Way” by Billy Boy on Poison
“Lisztomania” by Phoenix

1. “Hanginaround” by Counting Crows / 4:10
Crank-it, smile, and spin… Time to warm-up. Do plenty of stretching and grab some water before we get going with today’s great workout.

2. “Square One” by Coldplay / 4:50
Easy spinning for the first 40 seconds. We’re still warming up the legs. Start picking up the page at 0:45 and add a bit of tension. At 0:58, we’re going right into a near race-pace effort. Keep the shoulders relaxed, breathe deep and slow, and push it early all the way to 1:37. At this mark, slow down a bit, shake out those arms, add a full turn of tension, and stand-up out of the saddle. Keep the butt back, eyes focused on the road ahead of your, arms still loose — all the weight should be in your legs. At 2:27, start to kick-it up again… Faster pace, harder effort. At 3:06, we’re going to do a standing  (and long) Power 20. GO! Hit it, baby! All the way — everything you have! — until the music fades a bit at 3:50. (I know that this is a near 45 second sprint, so stretch out the counting — up to 10 on slow counts every two seconds, then back down to zero.) Add a full turn of tension at 3:55, sit down, and slow the pace. Keep climbing (in a seated climb position) into the next song.

3. “Cinderella” by Aqualong / 4:40
We’re rolling right into this from the last song. At the 10 second mark, though, take off a couple turns of tension and go into a seated sprint until 0:40. Then add three full turns of tension (!) and stand-up for some more climbing till 1:30; add one more turn and grind it out! This is a slow and steady pace and we keep climbing up and up. At 2:05, keep the resistance where it is, but sit down on in the saddle. We’re busting the quads on this! Don’t be embarrassed if you start to cry early today… The pain is real and oh-so-good! Keep pushing it! Through the quicksand! At 3:22, stand-up and go into a Power 10 sprint! Come on! Digdigdigdig! Stay up and out of the saddle, and keep charging to the top of this climb at the 4:05 mark. Quick turnover — fast and light feet, with knees pulling up the chest. At 4:05, slow down and ride it out till the song fades.

4. “Magic” by Ladyhawke / 3:30
Back to the flats — we’re doing some simple spinning here. I want this entire song ridden at a pace that is 85-90% of your max. The tension is light to moderate, and we’re working on form. Quickquickquick feet. Dance on those toes. At 1:30, do a seated Power 20 sprint (this is 100% of your max) until the 2:07 mark. Settle back into your tempo pace and keep riding it on the flats through the end of the song. No cheating and no rest! Push through the discomfort, and ride until the song is over.

5. “Starlight” by Muse / 4:00
Get some quick water and stand immediately up out of the saddle; this is a standing-charge! Moderate to heavy tension, depending on how strong you feel (at least four to five complete turns of resistance/tension) — but keep the pace slightly uncomfortable, i.e., I want you to be riding just a bit quicker and harder than we would normally be doing on such a steep climb. We’re pushing our endurance speed with this set. The legs are going to get heavy, and the body is going to hurt a bit — if you expect this, you can overcome it. Focus on the breathing, get into the groove of the music, and push it — even when there isn’t an explicit Power 10 called for by the instructor. No regrets, baby! If we’re ever going to do it, let’s do it here.

6. “I Owe You a Love Song” by Shiny Toy Guns / 3:45
A bit of a recovery song — but just a bit. We’re going back to the flats and will encounter some easy rolling hills. Don’t rest completely, though — your heart rate should still be at least 60-80% of your max. To keep us honest, we’re going to do some Power sprints: from 1:04 – 1:26, stand-up and do a Power 10 uphill charge (add just a bit of tension), then sit back in the saddle; from 2:04-2:26, another Power 10 (standing or seated) — the masochistic among us can sprint all the way through till 2:42. Easy and breezy spinning for the last 60-90 seconds.

7. On My Way” by Billy Boy on Poison / 2:45
Nothing fancy here — just lots of steep, out-of-saddle/standing climbing to this quick and dirty rock song. Start with a moderate level of tension and start to grind it out. Every 15-30 seconds, add at least half-a-turn of resistance. You won’t notice the increased tension at first, but towards the end of the song, our quads will be screaming for a break. Keep the pace of the turnover half-a-beat faster than you normally would ride. (We’re always going to push the pace a bit so that when we get out on the road, we’ll have a faster and more efficient turnover of the pedals.)

8. Lisztomania” by Phoenix / 4:00
Backwards spinning, race-pace spinning, stair-climbing exercises, or some combination thereof. It’s a fun song, so have fun with it.

9. “So Begins Our Alabee” by Of Montreal / 4:15
Butt-back exercises or super-steep climbing — again, your choice here. No matter, we’re going to thrash the quads and hammies on this one! Start with 4-5 turns of tension, then pick-up the pace from 1:25 to 1:45 — just short of an all-out sprint. Add a full turn of resistance and stand-up (if you already aren’t). At 2:05, add another full turn of tension (yup) and try to sprint till the 2:30 mark — still out of the seat! At 2:45, sit down in the saddle and take off two turns of tension, but no more than this. You should still feel like you’re doing some climbing, but not nearly as steep as we were in the middle of the song. With the bit of relief in our legs, let’s ride at threshold pace through the end of the song… It will feel like we’re almost-sprinting into a major headwind.

10. “Boys” by Ryan Adams / 3:35
Simple speed. Take off all that tension, scoot up onto the nose of your seat, relax the shoulders, and get ready to rock. Start to pick-up the pace at 0:40 for a super short Power 5 sprint from 0:48 to 0:55. (We’ve never done anything this short, so make it count! Hard and fast right from the first beat!) Relax a bit till 1:20, when we start to pickup the pace again. Next Power Sprint will be from 1:40 till 2:13. Where the last one was short, this one is long! Dig, baby! Final Power Sprint — this one out of the seat (add a turn of tension before standing) — is from 2:55 till the song fades at 3:20. Find that extra gear around the 3:10 mark. Whew!

11. Young Folks” by Peter Bjorn and John / 4:40
Chillax and catch your breath for the first minute — simple and easy spinning, or maybe some easy and light out-of-seat climbing. At 1:30, add three turns of tension and go into a standing sprint! BOOM! Hit it and spin it, baby! Push it through the mark at 2:00. Exhausting and awesome! Sit down, shake out the arms, and grab some quick water. Our second sprint of the song will be seated. Start to get ready at 2:40, and GOGOGO at 2:55. Haaaaaaang in there — this is one of the longest sprints of the day. All out, with everything you’ve got, for a full minute. At the 4:00 mark, add two turns of tension and stand up for the last little bit of the song. Phew!

12. “Here It Goes Again” by OK Go / 3:00
Spinning and grinning, baby! Sit down, take the tension off, and get on the flats (for a bit). At 0:30, stand-up and add three turns of tension. Climb it out till 1:14; then sit-down, take-off the resistance, and go into a Power Sprint from 1:30 until the 1:50 mark. Add the tension back on the bike, stand-up, and climb again. At 2:25, add one more turn and go into a final sprint till the end of the song! Here it goes! Here we go! GO!

13. “Like A Child” by Junior Boys / 6:10
Stay standing from the last song; we’re rolling right into this one — but tone down the pace. This is a long and steady song where we’ll simply be grinding and climbing. Add half-a-turn of tension/resistance to the bike every 30-45 seconds, clear your mind from the deafening thoughts that “this hurts too much to be safe or good,” and focus! We’ve got a beautiful, clear, sun-drenched day we’re taking advantage of here — an open and recently paved road, a light breeze at our back, and smiles on our faces. This one is going to work the mind as much as the body. “I’ve got the end in sight.” Let’s go!

14. “Watch the Tapes” by LCD Soundsystem / 3:55
Charge! Hard hill climb, baby. Let’s pick-up the pace again and tackle this baby mountain. Moderate tension, standing and attacking, with a pace that is just-shy-of-a-sprint. Your legs are cramping, I know. Your lungs can’t stay full, I know. We’re almost done, so let’s push it!

15. In the Shadows” by The Rasmus / 4:15.
Flat and fast, baby… Or even better, downhill! After all, we’ve spend the last couple songs grinding and climbing — let’s enjoy the fruit of our labor. Take off that tension, sit down, and imagine yourself flying downhill, hugging the tight and sharp turns of this mountain, with the wind in your hair. Go fast and hard from the very beginning — this is our last song! — but make it extra intense from 1:08 till 1:43 during our first Power 20 sprint of the set.  Keep on cruising, but catch your breath — you’ll need it for a Power 1o sprint from 2:20 until 2:38. Stand-up, stretch the legs, and at 3:57 go into a standing Power 20 sprints. Then sit back down in the saddle and hammer it until the song fades away! GOGOGOGOGO! We’re finishing with back-to-back (no rest) Power 20s, with the first one out-of-the-saddle, and the second (and final) one back in the saddle. Holy geez. This. Was. Intense.

16. “Friendly Fire” by The Federalists / 2:40
Cool-down and relax… Just let those legs slow and catch your breath.

17. “If You See Her, Say Hello” by Bob Dylan / 4:50
Final stretches and goodbye.

J.R. Atwood
Power 10 Spinning
http://spinningmixes.wordpress.com

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Entry filed under: indoor cycling/spinning workouts and music mixes. Tags: , , , , , , , , , , , , , , , .

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18 Comments Add your own

  • 1. jennkarma  |  August 7, 2009 at 6:24 pm

    hey…great mix. i’m downloading it and putting it all together now. i’m looking forward to the ride tomorrow.
    one edit – you have 2 #15’s :)

    Reply
    • 2. J.R. Atwood  |  August 7, 2009 at 7:20 pm

      Nice catch. Thanks, Jenn! :)

      Reply
  • 3. Kara  |  August 9, 2009 at 4:18 pm

    Hi J.R.,

    I used to take your 6:00 am spin class at the Presidio YMCA. I really miss your workouts and was wondering if you would consider taping your routines. We could watch them on the big screen in the studio. I am sure there would be some loyal fans who would get together to take the class. Just a thought. Or, how about coming back for a guest spot every now and then?

    Reply
  • 4. Cassie  |  August 11, 2009 at 7:29 pm

    im going to try some of this in my class tomorrow can’t wait!!!

    Reply
    • 5. J.R. Atwood  |  August 11, 2009 at 7:52 pm

      Thanks, Cassie. Let me know how it goes! :)

      Reply
  • 6. alexis  |  August 15, 2009 at 7:14 pm

    hey.. love your site! is there a way to go to itunes and get all the songs that are on your workouts without having to search/download them individually?

    Reply
    • 7. J.R. Atwood  |  August 15, 2009 at 7:28 pm

      Hi Alexis,

      Thanks for the kind words!

      Unfortunately, I have not made the entire workouts available with a single click, via iTunes or otherwise. It’s definitely something I’ve been thinking about and meaning to do, because I get a lot of inquires about this issue. In the meantime, the songs are available individually, or I can send you a complete mix for $25. Let me know if you’re interested in this option.

      Best,
      J.R.

      Reply
  • [...] Another Power 10 spinning mix. [...]

    Reply
  • 9. Helen Griffiths  |  September 16, 2009 at 1:14 am

    Hello!

    Okay, firstly THANK THE LORD YOU WERE BORN! Your website has given me endless ideas and amazing Routines for my classes, my guys and girls love this!

    However I have a tiny request
    Would you be able to help me with the ‘Initial naming of each Terrain’, example
    2. “Square One” by Coldplay / 4:50 – would you explain this by saying this is a seated Flat with Standing Climb?

    3. “Cinderella” by Aqualong / 4:40… How would you ‘explain this to the Class?’

    Sorry to be a complete Dunce….. But as a massive favor would you just ‘Title’ the Terrains for me…..

    hgriffiths2@gmail.com

    Many Thanks

    Helen

    Reply
  • 10. J.R. Atwood  |  September 22, 2009 at 7:15 pm

    Hi Helen,

    First, thanks so much for the props! I’m real glad to learn that my lil’ site has been a fun and useful resource for you. :)

    Also, I apologize for taking so long to respond to your question; I’ve simply been a bit preoccupied with some personal projects and I’ve neglected to give my site the care it needs in recent weeks.

    As for your questions…

    About song #2 (“Square One”), yes, it is a seated flat with a standing climb — though depending on the mood and atmosphere of the class, I change things around sometimes. But that is the base of the set.

    Song #3 (“Cinderella”) — I explain that we’re going into a “grind and climb.” It’s a heavy-resistance uphill set, and I give the cues at the marks I noted in the song. The finish is going to be a brutal standing sprint, but I don’t signpost that (otherwise students may sandbag for the first part of the song).

    I’ll try to be better in the future about titling the terrains — good suggestion!

    Thanks for stopping by and let me know if you have any more questions. :)

    J.R.

    Reply
  • 11. Teresa  |  October 13, 2011 at 6:59 am

    What the heck is backwards Spinning? You NEVER pedal backwards on the bike. Also, all Sprints should never be done with low or no resistance. You always crank up the resistance and then sprint for no more than 30 seconds.

    Reply
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