“What It Was, What It Is, What It Will Be” 60 Minute Spinning Mix

November 19, 2009 at 12:05 am 7 comments

18-song music mix and choreographed workout includes
“Jackson 5 vs Justice: I Want you D.A.N.C.E.” by ComaR
“Oversleeping” by I’m From Barcelona
“Fireflies” by Owl City

1. “Jackson 5 vs Justice: I Want you D.A.N.C.E.” by ComaR / 2:40

Warm-up, do some light stretching, and get ready to ignite, baby. Today. Is. Gonna. Be. Epic.

2. “Millionaire” by A.R. Rahman / 2:45

The opening beat is a hint of what’s to come today—lots of speed work! Take the first 1:30 to settle into a race-ready position: low shoulders, loose arms, relaxed grip, steady head, eyes focused 5-10 yards ahead of you, and light legs pumping hard and fast on the pedals. Bring the knees to your chest, kick your heels with your butt, and start with light tension.

Every 15 seconds, add just a nudge of resistance.

At the 45 second mark, pick up the pace to something that’s around 80 percent of your max. Continue to breathe fully and deeply while adding a bit of tension.

At the 90 second mark, you should feel like you are going into a light headwind. You’ll also notice a change in the tone and tempo of the music and when you do, go all out for the remainder of the song. All out. ALL OUT! Power 10 spring speed—but for the entire last minute. GOGOGOGO!

3. “Oversleeping” by I’m From Barcelona / 2:20

One of my favorite songs of the moment—I crank this from my headphones as soon as I get up in the morning and can’t help but dance. Today on the bike, we’re going to add three turns of resistance. On a scale from 1-10, with 10 being straight-up Mt. Everest in a headwind, you should be at a 7 or so.

For the first 40 seconds or so, climb while seated in the saddle. Really focus on bringing your knees to your chest and making complete recvolutions with your feet.

At 0:42 (you’ll recognize it in the music), jump out the seat and hammer out a Power 1o to the 1:07 mark. Stay standing, add half a turn of tension, take a deep breath, and go into another standing almost-everything sprint from 1:22 until the song fades out. It’s a deep quad burn, and we’re hitting it hard early this morning.

4. “Eurythmics vs. Lady Gaga: Dance Dreams” by Divide & Kreate / 3:50

Spin it out and recovery for the first 45 seconds—then do a seated Power 10 sprint till the 1:00 mark. Add one turn of tension, get out of the saddle, and push out another Power 10 standing spring from 1:30-1:45. Stay standing, add a turn of tension, and at 2:18 add one more turn of tension, take a deep breath, and at 2:25 go into one more Power 10 sprint until 2:40.

At 2:40, add one more turn of tension, sit back in the saddle, and muscle it out up this super-steep climb. You should be frustrated by the level of resistance—there’s enough on there that you want to stand, but keep your butt in the seat and grind. At the 3:20 mark, pick up the pace just a bit and try to finish the seated climb with a quick turnover! Ooooooh yeah!

5. “Lights & Music” by Cut Copy / 4:40

Nothing fancy here—take off most of the resistance, picture yourself on a wide and open road, and let’s spin it out to the sunrise. The intention with this set is to focus on consistent riding at your threshold pace. Get to a level where you feel comfortable and fast and just slightly out of breath. You should be able to give a smile or thumb’s up to your neighbor, but that’s all—we’re riding hard and fast, baby!

To keep everyone honest about our effort and pace, go into a Power 20 sprint at the 2:00 mark—slow count from 1 to 10, then back down from 10 to 0. Remember, Power Sprints are done at no-holds-barred-I’m-about-to-puke-or-pass-out pace. In other words: as fast as you can possibly muster.

Try not to slow down too much after the Power Sprint: instead, focus on the breathing and let that pedal momentum take you into a nice spin at 80-90% of your max heart on the flats.

6. “Life in Technicolor ii” by Coldplay / 4:05

We’re taking it to the hills! Crank the tunes, throw on some tension, and get-up and off your saddle. Keep the butt back and your arms loose—your hands should just barely be gripping the handlebars. Steady yourself with your legs, which will work your quads and hammies, and enjoy this beautiful song as we go up and up and up above the cloud line.

Increase the resistance by a half a turn every 30-45 seconds and maybe even throw-in a Power 10, but make sure you focus on good climbing form.

7. “Never Gonna Give You Up” by Rick Astley / 3:30

Time to get Rickroll’d! Grab some quick water, shake out the arms and do some light stretching, and at the 0:43 mark go into some stair-climbing exercises—or even try some speed bumps! (The form and technique for both climbing stairs and speed bumps are explained in the FAQ section.) Whatever you do, know that Rick Astley will never give you up, let you down, run around, or desert you.

8. “Vida” by Oxid Project / 6:00

This is the hardest set of today’s workout. Take off most of the tension on your bike and imagine yourself shot from a cannon right at the beginning of the song. Imagine you’ve got a 30 mph tailwind and you’re riding on a slightly downhill road and that you have Lance Armstrong’s bike—whatever you need to do to feel fast. For 2:20, that’s what we’ve got… All out speed.

It should be one long, ridiculously exhausting sprint to the 2:23 mark. Catch your breath and get some quick water, then get right back on your bike. At the 3:00 mark, you need to be in another Power ‘Til The Cows Come Home Sprint.

It’s ugly, it’s painful—I know.

It’s also awesome.

So comeonbabyplease! Let’s sprint. It. Out! GOGOGOGOGOGOGO!

9. “Fireflies” by Owl City / 3:50

After a nearly six-minute sprint (!), we need to rest and recover a bit. Do a little stretching, get some water, check your pulse, high-five your neighbor, and then put a bit of tension on your bike. Stand-up, get into an easy hill climb, and at 1:25, add a complete turn of tension and pick-up the pace a bit.

We’re gonna’ do an easy, out of saddle climb for the entire song. At 2:30, see if you can increase the resistance by another half turn or so and increase your turnover by a few more strokes per minute. Keep breathing deeply and maintain a strong riding form to the top of this hill.

10. “Stronger” by Britney Spears / 3:30

Back to the fun stuff! We have three interval sprints throughout the song. In between the sprints, I don’t care what you do—you can take off tension, stand up, stay seated, or quit pedaling entirely. Just be sure that when it’s time to do a Power Sprint, you’re give it EVERY ounce of awesomeness inside of you. These are going to be world-record fast!

The first of our sprints is at 0:40. It’s a short one, so go into it as soon as you hear “Now I’m stronger!” It’ll be over pretty quick at the 1:00 mark. You get a short break and then it’s time for another Power 10 sprint—though this one standing and out of the saddle!—from 1:25 to 1:45. Two down, one to go.

Alright… This next one is brutal. There’s no sugarcoating it.

Add some tension, take a deep breath, and at 2:28 drop the hammer! GO, baby, go! This is a hurt-so-good kind of sprint. Dig deep and push. Come on. Yes! Push through, baby! All the way till the song ends. It’s the only way to get stronger. GOGOGOGOGO!

Niiiiice.

11. “Kind of a Girl” by Tinted Windows / 3:15

A little more climbing here! Put a few turns of tension on your bike—about a level 7 out of 10, or so—and get out of the saddle. At 0:40, pick up the pace just a bit till 0:55. Add half a turn of tension, take a deep breath, and at 1:15 for into another little mini semi-sprint until 1:27.

At this point, the 90 second mark, add a full turn of tension. Stay standing, stay strong, and at 2:25 add another half-turn before the final charge to the top of the hill.

12. “Girlfriend” by Phoenix / 3:30

At this point in the workout, I like to do a little backwards spinning or some easy cruising on the open road. Note, this does not mean you are taking things easy. We get a break after the entire hourlong set. But feel free to keep the pace at something that’s just near slightly uncomfortable, if you stay on the flats. Add half a turn of tension to your bike every 30-45 seconds, just to keep yourself honest, and throw-in a random Power 10 sprint or pop-up out of the saddle to do some light hill charges. Active recovery, here.

13. “Amazing” by Aerosmith / 6:00

Keep the tension where it was from the last song—we’re rolling right into this steep mountain climb.

At 1:10, sit down in the saddle and hammer on them for a seated sprint until 1:45. Do NOT take any tension off before you do this—the point is to mash the gears, hammer the quads, and push through the pain.

At 1:45, stand back up and stretch the legs. Add a turn of tension at the 2:10 mark, and at 2:45 sit down again for another seated-push. Grind and climb it until the 3:30 mark (!) and then stand-up and go into an out-of-the-saddle Power 20. Yup! COME ON! You’re amazing, it’s amazing, life’s amazing, be amazing—amazingly hard and amazingly fast. That’s what you have to do with your bike—hammer. Speed. Push. Dig. Believe. Focus. Want it. Get it. Own it. Be it. Feel it. All the way through the guitar solo until the 5:30 mark. Come on! A full minute of seated high-tension sprints, followed by two minutes of relentless Power 20 after Power 20 after Power 20 sprint. Oooooooh yeah.

14. “Haddaway vs. Madonna vs. Who Da Funk: What Is Music” by DJ Cliver$ter / 5:15

Get back on the open road, take off most of that resistance, and ride it out!

Keep it at a pace that is 80-90% of your max speed and heart rate, and let the class know that they can decide what to do at any point throughout the song.

If no one says anything, you’ll keep it at this pace for the entire duration of the set. But if someone yells for a Power 10 (which they need to lead the count for), a standing charge, a minute worth of stairs, 90 seconds of speed bumps, or an out-of-the-saddle Power 20, that’s what you’ll do.

Put them in control, which mixes it up for everyone. Some of the more quiet and exhausted classes may only do a couple of sprints. The more competitive groups may try to one-up each other, and everyone finishes out-of-breath and with giant pools of sweat at the base of their bike. Keep it light, keep it fun, and enjoy the ride.

15. “I Know What I Am” by Band of Skulls / 3:20

Our penultimate song for the day has a White Stripes kind of feel to it, which makes for a great climbing song. At this point in the workout, the quads are thrashed, our heads are spinning, and the lungs are empty—and this makes for a great test of mental strength.

Add three, four, or even five turns of resistance to the bike. Stand up and hammer it.

Seriously—this is our last bit of strength stuff for the day. You’re gonna’ have to dig deep inside yourself, decide if you want it, if you have what it takes, and then leave it on the bike.

GRIND AND CLIMB! Find a rhythm with the beat of the song and charge to the top.

16. “Blankest Year” by Nada Surf / 2:25

That brutal mountain we just climbed?! Well, it’s time to get down! Take off your resistance and let it out, baby! This is the last song of the day, it is short, and we’re gonna’ spin spin spin. Keep it fast and furious right from the first note, but dig deep for a Power 10 between 1:15 and 1:40. Take five seconds (!) to breath and then throw it against the wall for the final 20 second sprint!

17. “You’re the World to Me” by David Gray / 3:40

Cool-down and stretch. What. A. Day.

18. “Till You Come to Me” by Spencer Day / 4:15

Goodbye music.

J.R. Atwood
Power 10 Spinning

http://spinningmixes.wordpress.com

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“Fall Forward” 60 Minute Spinning Mix “+ Redux” 60 Minute Spinning Mix

7 Comments Add your own

  • 1. carolyn  |  November 22, 2009 at 4:38 pm

    I love your rides. I am having a problem finding some of the music in this mix. I have been using i-tunes and also tried amazon mp3. Any sugestions for me?

    I always look foward to your next ride.

    Thank You
    Carolyn

    Reply
  • 2. J.R. Atwood  |  November 22, 2009 at 4:57 pm

    Hi Carolyn,

    Thanks so much for checking out the new mix! If you click on each song title (in blue and bold font), it should link to a site where you can download the music. Are there certain songs where this isn’t working for you?

    Best,
    J.R.

    Reply
  • 3. Stacia Howard  |  November 24, 2009 at 7:22 pm

    J.R.,

    Many thanks for introducing me to the following songs from your recent playlists:
    I know what I am – Band of Skulls
    Always be – Jimmy Eat World
    Because the night – Cascada
    Put on the redlight – Police v Coldplay
    Go – Moby
    I’ve used them all! Have you checked out any songs by Orianthi? I’ve used both Believe and Acoording to You.

    Thanks for making the links so easy to get to–just a click away.

    Happy Thanksgiving!

    Stacia

    Reply
  • 4. J.R. Atwood  |  November 24, 2009 at 8:27 pm

    Awesome, Stacia—thanks so much for the music suggestion. I’ll be sure to check out Orianthi (I hadn’t heard of her before). Power 10, baby!

    Reply
  • 5. J.R. Atwood  |  December 16, 2009 at 4:20 pm

    I recently got a message from a reader named Brian who asked:

    How did you get that “Eurythmics vs. Lady Gaga: Dance Dreams” by Divide & Kreate song? I can’t find it on I-Tunes. It’s an amazing workout song.

    Here’s my response:

    Hi Brian,

    That mash-up by Divide and Kreate is awesome, right?! I don’t think it’s available via iTunes or Amazon’s MP3 store, as you noticed. But you may be able to download it here: http://popbytes.com/img/DanceDreams.mp3

    I initially found the “Eurythmics vs. Lady Gaga: Dance Dreams” on the Mash-Up Your Bootz Party Mix, Volume 17. You can check out and download that entire album here: http://mashupyourbootz.blogspot.com/

    Best,
    J.R.

    Reply
  • 6. Christine  |  December 18, 2009 at 8:08 am

    Great site. I teach a 90 minute endurance class. if you have any suggestions for 10 minute plus songs i would appreciate some new ideas!
    Thanks

    Reply
    • 7. J.R. Atwood  |  December 19, 2009 at 10:47 pm

      Hi Christine,

      I don’t know of many songs that exceed 10 minutes in length, but here are a few of my favorite tunes to use for longer sets (6+ minutes):

      Pearl’s Girl by Underworld (9:40)
      Halcyon & On & On by Orbital (9:30)
      Saeglopur by Sigur Ros (7:45)
      All My Friends by LCD Soundsystem (7:40)
      Children (Dream Version) by Robert Mile (7:35)
      Call On Me (Funk Mix) by Eric Prydz (7:35)
      Clubbed to Death by Rob D (7:30)
      Fable (Dream Version) by Robert Miles (7:10)
      The District Sleeps Alone Tonight (DJ Downfall Mix) by The Postal Service (7:00)
      Children of the Sandstorm by Darude vs. Robert Miles (6:50)
      Beached by Orbital (6:45)

      Hope this helps a bit! And if you come across any great songs for extended sets, be sure to let me know!

      J.R.

      Reply

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