“Magic Bus” 60 Minute Workout & Spinning Mix

December 21, 2007 at 6:27 pm 2 comments

15-song music mix and choreographed workout includes
“Children of the Sandstorm” by Darude vs Robert Miles
“Bittersweet Symphony” by The Verve
“Remember the Name” by Fort Minor

1. “Amsterdam” by Guster (3:40): Warm-up and stretch

2. “The World You Love” by Jimmy Eat World (5:00): Mix of fast spinning (first 30-45 seconds) and hard, out-of-the-saddle climbing.

3. “California Justice” by Five for Fighting (4:20): Slow, high-tension, in-seat climb. Stay in the saddle and work those quads! Increase tension every 30 secs. Power 10 after two minutes.

4. “In the Morning” by Junior Boys (4:40): Time to stretch those legs! Stand and climb, baby. Increase tension every 45 seconds. Throw in a Power 10 and a Power 20.

5. “Children of the Sandstorm” by Darude vs Robert Miles (6:50): Fast spinning — bring it back to the flats, keep the tension at a light to moderate level, and go hard! This is a long song to ride so fast — it will tax the legs and lungs. Focus on breathing and maintaining a relaxed upper-body. Focus on high knees. Dance on those toes, baby! Do a few double-time sprints/Power 10s throughout the song. Yeah, baby!

6. “Remember the Name” by Fort Minor (3:50): Slow it back down, but keep the intensity up. Time to get back to the mountains and climb. Stay seated and push yourself up a steep grade — this means lots of tension, increasing every 30-45 secs.

7. “Someday We’ll Know” by New Radicals (3:40): Keep the tension where it is from the last song, but let yourself stretch those legs. Stand-up and continue with your climb. Increase tensions evey 45-60 secs. Do one Power 10 halfway through and another Power 20 during the last 45 seconds. Whew!

8. “Bandages” by Hot Hot Heat (3:40): What goes up, must come down. Have some fun with this. Light to moderate tension. Focus is on quick turnover. Ride fast — slide up to the nose of your seat in an aggressive position and at the chorus (there’s three of them ranging from 10-30 seconds long) do double-time sprints!

9. “Motorcycle Drive By” by Third Eye Blind (4:20): Back to the hills! Slow, steep climb. First minute in the saddle, then stand-up for a hard charge and climb. Last 60-90 secs should be an extended sprint.

10. “I Need You” by Savage Garden (3:55): Speedbumps. Be sure to step-up with the legs, not with the arms and upper-body. If you get tight in the shoulders, you’re pushing up with your arms rather than stepping-up with your legs. Increase tension half-way through.

11. “Bittersweet Symphony” by The Verve (5:58): In-seat, high-tension climb for first two minutes with a Power 10. Stair climbing exercise for next two minutes. Standing/out-of-seat climb for last two minutes with a Power 20.

12. “Work” by Jimmy Eat World (3:25): Spin time! Picture yourself on a flat, open-road with the wind at your back and hit it hard! Quick feet, fast turnover, relaxed upper-body.

13. “Jesus Walks (Clean)” by Kanye West (3:15): Last climb of the day! Go straight to the mountains — first minute in the saddle, last two out-of-the-saddle. Increase tension every 30-45 seconds. Two Power 10s with a hard charge during the last 30-45 seconds.

14. “Best of You” by Foo Fighters (4:15): Can’t help but ride hard with this song! Flat and fast — race pace speed and effort with sprints at the chorus, the first one standing-up (15-25 secs), second one in-the-saddle (20-30 secs), and the last an all-out, everything-you-have burnout sprint (45-50 secs).

15. “Jurassic Park Overture” by John Williams (7:55): Cool-down and stretches.

J.R. Atwood
Power 10 Spinning

https://spinningmixes.wordpress.com

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

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2 Comments Add your own

  • 1. marcela  |  March 2, 2008 at 11:20 pm

    hi how can i download your spinning mixes?

    thanks

    marce
    from colombia!

    Reply
  • 2. J.R. Atwood  |  March 3, 2008 at 3:08 am

    Hi Marce,

    There is no way (yet — maybe someday) to directly download my spinning mixes from my blog. I simply provide a list of the songs I use for my mixes and workouts — almost all of them are available to download via Amazon MP3 or iTunes. Let me know if you have any other questions!

    Happy Spinning,
    J.R.

    Reply

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Indoor cycling workouts and music mixes

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