“Ice on the Window” 60 Minute Spinning Mix

January 16, 2009 at 5:40 pm 6 comments

16-song music mix and choreographed workout includes
“Live Your Life (Amended Album Version) [Featuring Rihanna]” by T.I.
“Parade of Punk Rock T-Shirts” by Maritime
“Lovers in Japan” by Coldplay

A new year, a new look for spinningmixes.wordpress.com…

Two cool new features:

1) I am linking to the songs that are on my playlist so you can download them directly from Amazon.com MP3 store. (I prefer using Amazon over iTunes to download music because all songs on Amazon are DRM-free, often cost less, and are of higher sound quality.)

2) You can subscribe by clicking the Entries (RSS) button at the upper right very bottom of this page to get the latest mixes delivered to your broswer. [What the heck is RSS and how does it work?! Good question. More info here.]

Now let’s get sweaty in our Spandex. Time for spinning!

1. Confines Of Gravity” by PlayRadioPlay! (2:50)
Get situated on your bike, warm-up the legs, and stretch! We have a kick-arse and awesome mix today. Be prepared to work!

2. Faster Kill Pussycat [Featuring Brittany Murphy] (Album Version)” by Oakenfold (3:15)
Add a bit of tension, get into your race riding position, and hammer on those legs. We’re starting early with the fast stuff. Lift the knees to your chest, kick your butt with your heels, keep the shoulders relaxed, and focus on the road ahead. Fast spinning! Set the expectations of class with a Power 10 or 20 half-way through.

3. “Live Your Life (Amended Album Version) [Featuring Rihanna]” by T.I. (5:40)
Throw on a couple turns of tension and stand-up out of the seat — time to hit the hills! Add half a turn of resistance every 30-45 seconds so that by the time the song ends, the quads are on fire!  Power 20 when 3:49 into the song! Ooooooooh yeah!

4. Untouched” by The Veronicas (4:15)
Spin it out out out! Back to the flats and back to the speed. We’re exhausting the legs and lungs early. Race pace speed, race pace effort. Power 10 at 1:05; then stand-up out of the seat for a hard charge and climb up a moderately speed hill; stay standing for a Power 20 at 2:10; sit back down and ride it out to the finish. Bonus for the ambitious: all-out sprint with just a minute left in the song… See how long you can hold on.

5. Jai Ho” by A.R. Rahman (5:20)
Slow things down, at least in terms of speed, by adding some tension. We’re doing one minute of in-the-saddle climbing with a high resistance level; add half a turn of tension after a minute, then stand up and continue the climb. At the end of the second minute, add half a turn and sit back down in the saddle. (Ugh!) Grind and climb it out for another minute, then add one more half-turn and stand up for the final climb to the end of the song. (Note, this and the next song come from the “Slumdog Millionaire” soundtrack — hat tip to Stacia for the song suggestions. Amazon, at least on the day this spinning mix was put together, has the entire album on sale for a $5 digital download.)

6. Paper Planes” by M.I.A. (3:25)
Okay, so we’re not quite finished with the climb. Stay standing and out of the seat for another three minutes of quad-busting awesomeness. Try to do a Power 10 at the beginning of each round of gunshots (?!): around 57 seconds in, again at 2:04, and one more time at 2:48.

7.Mind Of The Wonderful (Club Mix)” by Blank & Jones (4:10)
Take the first 30 seconds of the song to stretch, get some water, and recover from the brutal climb we just finished. Have just enough resistance on your bike so that you are on the flats and ride into a sprint so that you are at full-sprint speed by the time the beat picks up at a 1:02. Now it’s time to race! Go go go! Power 20/double time sprint at 1:43. Hurts. So. Good!

8. Your Love (Album Version)” by The Outfield (3:45)
Just a fun ’80s rock tune. I like to climb to this — take it as an active recovery, but don’t completely rest on it. Listen to your body and see what it needs at this juncture in the workout, but be sure to keep on sweating. You can also do a butt-back exercise here. (See FAQs for more info on this exercise.)

9. Parade of Punk Rock T-Shirts” by Maritime (3:30)
Stair climbing exercise. Works those calves and quads! Add some tension, stand up out of the seat, thrust your hips and keep your butt back, isolate the quads, and try to run on water by staying light and fast on your toes. Your hands should be oh-so-gently resting on the handlebars. Lovin’ it!

10. This Is Your Life” by The Killers (3:40)
Back to the hills. Follow the awesome opening chants of this song up up up! Increase tension every 30-45 seconds. You can do the whole song in the saddle, while standing up and charging the hill, or do a combination of standing and in-the-saddle climbing.

11. Twelve” by Forward Russia (2:15)
This is a bit of a rough song — a bit gritty and underground, but one to which we just have to ride fast. Bring it to the flats, grab some quick water, and hit it hard and fast for 120 seconds of ridiculously intense sprinting! Go all out from the very get go.

12. Wishes of Happiness and Prosperity, Sacred Spirit” by Yeah-Noha (4:30): Time to step back from the speed and do some mountain climbing. This song is a great soundtrack to slow down the senses and focus on the steady uphill climb we have for the next 10 minutes. Focus on your breathing, keep the arms loose and relaxed, focus on the road just 5-10 yards ahead of you, and lift those knees to your chest. Increase the tension every 45 seconds by half-a-turn. I like to stay seated for some quad-busting climbing during the first two minutes, then I stand and go into a Power 20 before settling into a steady rhythm for the last two minutes out of the saddle. (Note, I cannot find on Amazon the exact version of the song I have. If the version I linked to you doesn’t work, no big deal — substitute for something else kind of steady, mellow, and meditative.)

13. The District Sleeps Alone Tonight (DJ Downfall)” by DJ Downfall / The Postal Service (7:00)
Another chill song perfect for our above-the-clouds climbing session. I’ve used the original version of this song in a previous spinning mix, but this remix adds something new and interesting. Keep on climbing. Focus, relax, breathe. Dig deep, add tension every 45-60 seconds, and work the lungs and legs.

14. “Love Lockdown” by Kanye West (4:30)
Spin it out! Back to the flats, take off that brutal resistance from the previous climb, and work it, baby! Throw in a couple Power 10s for fun. (Props to Kat for this song suggestion.)

15. “Lovers in Japan” by Coldplay (6:50)
I absolutely love this song… It makes me smile and want to charge some hills. Last song of the day, so add a bit of tension, stand-up, and attack this climb! Go hard, go fast, then it’s time to go home, so let’s work it, yo! Faster! Charge! Power 10s once, twice, three times! Go baby go baby go! The song fades out right around at the four minute mark. At this point, take the tension off and use the last three minutes to cool-down.

16. “Come On Get Higher” by Matt Nathanson (3:35)
Finals stretches and goodbye music. What a class!

J.R. Atwood
Power 10 Spinning



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

“+” 60 Minute Spinning Mix “Quarterly Ascent” 60 Minute Spinning Mix

6 Comments Add your own

  • 1. Sarah  |  January 25, 2009 at 10:57 pm

    I teach spinning and this playlist is incredibly similar to the one I just made for a class yesterday!! The ones I don’t have I went and checked out on itunes. What an awesome page with great music suggestions- I will def. keep this page in mind!

  • 2. carina  |  February 4, 2009 at 4:37 pm

    Your rides are awesome. Your style is just like how I like to ride and teach!
    Thanks for taking the time to post them!!!

  • 3. Darcy  |  February 14, 2009 at 7:13 pm

    I love the new look to your site, not to mention your great music suggestions…keep them coming!

  • 4. becky  |  April 4, 2009 at 12:35 pm

    Sorry to have to ask this question. What does power 10′ power 20 mean? thanks

  • 5. becky  |  April 4, 2009 at 12:42 pm

    never mind, i found my answer. thanks

  • 6. LU  |  June 19, 2009 at 4:50 pm

    Hi, this is my first time here. Thank you. Learning the ropes from other helpful instructors makes it all worth while. I’m sure in time (sooner than later), I will be asking a ton of questions. :-) :-)


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