“+ Redux” 60 Minute Spinning Mix

December 10, 2009 at 4:04 pm 7 comments

16-song music mix and choreographed workout includes
“Livin’ On a Prayer” by Bon Jovi
“This Is How A Heart Breaks” by Rob Thomas
“In the Morning” by Junior Boys

This mix, originally put together in December 2008 as the first hour of a two-hour mega-class, is one of my all time favorites and most requested. Enjoy!

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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 a long and hard hour in the saddle. But I can’t think of a better way to start the day. Time to get sweaty!

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

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! (See Spinning Notes for how to do this routine properly.)

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 / 3:25

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 the tension, sit down on your bike, scoot up on the nose of the saddle, and go into a race-pace ride! Hold it steady for a full 30 seconds till 1:25. Then add some tension and stand up for another little climb until the end of the song, with a Power 20 standing sprint at 2:33 that brings you all the way home.

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

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