“Cash the Check” 60 Minute Workout & Spinning Mix

November 15, 2008 at 8:53 am 1 comment

18-song music mix and choreographed workout includes
“L.E.S. Artistes” by Santogold
“Dream On” by Christian Falk, Robyn & Ola Salo
“Tonight I Have to Leave It” by Shout Out Louds

1. “The Weather Girl” by Shiny Toy Guns / 4:45

Warm-up and stretch. Giddy’up, baby. We’re gonna’ have some fun today.

2. “Price of Gasoline” by Bloc Party / 4:20

Get out of the saddle and stretch those legs! Standing climb at moderate pace to 1:15, then add half a turn of tension/resistance and do double-time power sprints to 1:35 (the entire song is out of the saddle). Add a bit of tension and catch your breath. Power sprints from 2:15 to 2:40. Add a bit more resistance. Now dig deep, take a deep breath, and tackle the last little climb with an all-out charge from 3:10 till the song fades at 4:10. Go! Go! Go!

3. “Boys” by Ryan Adams / 3:35

Settle back into the saddle, scoot up on its nose, take off the resistance, and pick-up the pace! Time to ride hard and fast, baby. This song is all about spinning! Keep the tension/resistance at a light to moderate level and pull those knees to the chest. Kick your butt with your heels. Relax the shoulders and stay in the zone! Throw-in a Power 10 and Power 20 to keep the class honest.

4. “Before the Worst” by The Script / 3:25

Add a bunch of tension. How much? Lots. Then a bit more. Now stand up, keep the hands loose (all of your weight should be in your legs; keep your hips and butt thrust backwards over the back part of your seat and isolate those quads), and climb. Increase the tension by another half of a turn or do a Power 10 every 45-60 seconds — your call!

5. “L.E.S. Artistes” by Santogold / 3:45

Time to hurt so good. Keep the tension at the same place where it was when you finished that last standing-climb and simply settle into your saddle for a quad-busting in-seat grind-and-climb. This set is not about speed, but about the slow, deep, oh-so-fantastic burn in the legs.

6. “Believe” by Yellowcard / 4:30

Let those legs fly! Take off all the tension from the last set, give a head nod to the person next to you, and race ’em throughout the entire song. At least three to four sets of Power 10s for this song. Seriously. “Be strong. Believe.”

7. “Dream On (New Version)” by Christian Falk, Robyn & Ola Salo / 3:20

Stair climbing exercise. Check out the FAQ page for some notes on how to do this properly.

8. “Pictures of You” by The Last Goodnight / 3:10

We’re toning and strengthening the legs today. Lots of climbing! Do the first minute out of the saddle, the second minute in-the-saddle (i.e., sitting down), and the last minute back out of the saddle. Increase the resistance a full turn (!) at each transition (i.e., before sitting for the middle minute of climbing and again before standing for the last minute.)

9. “Gypsy Woman (K.C. Tian Remix)” by Vasmine C / 3:00

Spinning and sprints — all on the flats. Feel the wind in your hair and enjoy the open road. Two Power 20s!

10. “Tonight I Have to Leave It” by Shouth Out Louds / 3:35

I mentioned we were doing lots of climbing today, right? Time to get out of the saddle and tackle this beast of a mountain! Tension should be moderate to the low-end of heavy. I want this to be slightly quicker than a regular climb, but just shy of a full-out charge. Out of breath, but not exhausted. Finish the last 90 seconds with a faster pace than you use for the first two minutes.

11. “Everlasting Memories ClubCut” by Melnikov_Project / 3:30

Time to get your rave on! Break out the glow sticks, grab some quick water, and sprint it out! This song should be tackled with race pace speed and effort for the first 1:35; slow things down and do some light stretching for 30 seconds; at 2:05, pick-up the pace again to “oh-my-goodness-I-am-going-to-puke!” fast! It’ll be over before you know it, so hold nothing back!

12. “And I Was a Boy From School” by Hot Chip / 5:20

Back to the hills. To keep things interesting, I like to do the first minute standing/out of the saddle, the second minute in the saddle/sitting down and climbing, the third minute standing, the four minute sitting, and the last minute and 20 seconds standing. At each transition I add half to a full turn of tension so that I can barely turn my pedals by the time I get to the last minute of climbing.

13. “Pain” by Jimmy Eat World / 3:00

The name of the song says it all. This hurts. But it hurts so good! Let’s get rid of the tension from last song’s climb and instead scootch-up on the nose of the saddle for three minutes of all-out, puke-or-go-home racing. Again, you may have to add a few Power 10s and 20s to keep the class honest. It’s easy to want to cheat at this stage of the workout.

14. “Gobbledigook” by Sigur Ros / 3:05

Almost done, baby! Let’s stand up and charge this hill! Deep breathing will get us there, along with a Power 10 and Power 20.

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

I’ve never put two songs by the same artist back-to-back on a workout mix — I don’t even like to put two songs by the same artist within the same workout, but this 1-2 combination makes for a fantastic climb. Keep the tension on the bike from last song, then add another turn, and then sit back down in your saddle. We’re gonna’ do some quad-busting climbing here. Every 45 seconds, add another half a turn. We’ll get there together. Let’s go!

16. “America” by Neil Diamond / 4:20

With all the warm-fuzzies still lingering in this post-election atmosphere, this song seems the perfect way to end today’s workout. Stand up, stand proud, and keep climbing! Crank the music, breathe deep, and charge this last bit of a climb. We’re going to the summit of this mountain! Two Power 10s and a final Power 20 will bring an end to our workout. Love these stadium rock anthems!

17. “The Memory Of Trees” by Enya / 4:20

Cooldown and final stretches.

18. “Squalor Victoria” by The National / 3:00

Goodbye music.

J.R. Atwood
Power 10 Spinning



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

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