“Quarterly Ascent” 60 Minute Spinning Mix

February 18, 2009 at 2:20 am 6 comments

15-song music mix and choreographed workout includes
“Hung Up” by Madonna
“Anything, Anything (I’ll Give You)” by Dramarama
“All My Life” by Foo Fighters

UPDATE: This is a fantastic tip from AndyD, who shared it in the comments section of this post:

Just finished this routine, and it kicked my ass. For those out there with an iPhone/iPod Touch…if you cut and paste Jason’s notes into the lyrics section of the song in iTunes, they will show up on the screen when the song is playing. Works out well if you want to follow the “class” and can’t remember all the changes.

Thanks for the great tip, AndyD. Now onto the workout…

1. “Daylight” by Matt & Kim (2:50)
A quick warm-up and stretch session. We’re gonna’ move and groove today. Get ready.

2. “Like Eating Glass” by Bloc Party (4:20)
If your legs aren’t warmed-up yet, they will be by the end of this song. Settle into the saddle, add a wee bit of tension, and hammer on those legs. Race pace speed, race pace effort. At 1:40 add two turns of tensions (yup), stand up out of the saddle, and do a standing charge. Quick feet; lift the knees to your chest; keep your shoulders relaxed; breathe slowly and fully. Sit back down in the saddle at 2:40, take off one turn of resistance, and go back to a hard spin session through the end of the song. Don’t get lazy or tired! Ride hard and fast through the end of the song.

3. “Is It Any Wonder?” by Keane (3:05)
Time to do some serious mountain climbing. Add 2-3 turns of resistance, stay seated for the first 45 seconds or so, and work those quads. At 0:50, add half a turn of tension and stand up out of your seat. Keep focused and loose as we climb up and up. At 1:40 throw-in a Power 10 (or even better, a Power 20)! As soon as you finish the Power Sprint, add another full-turn of resistance. It should feel like you are riding with a flat tire, uphill, through wet cement. Yeah, baby!

4. “Hung Up” by Madonna (5:40)
Use the first 30 seconds of this song to do some light stretching and to get a few swigs of water in you. You’re gonna’ need it… Once you feel good and ready, settle into your bike for some light-tension spinning. Focus on your form: knees to the chest, kick your butt with your heels, relaxed shoulders, eyes looking 20 yards ahead of you. By 0:45 you should be really movin’! Just under race pace speed. Take a deep breath at 1:40 and start to pick up the pace so that at 1:45, you go into a 20 second, all-out, hold-nothing-back, gut-busting sprint! Settle for a few seconds, stretch, then get back to spinning. We are doing another long sprint at 3:03 — Power 10s (one right after another) until you get to 3:50. At this point, add a bit of tension, stand up to stretch the legs and get some water. After 10 seconds or so, sit back on the saddle and start to pick up the pace a bit with the music. Faster. Faster. Faster. Faster. At 4:50 it is an all-out sprint down the home stretch to finish the song till it compeltely fades out. Go! Go!

5. “Thank U” by Alanis Morissette (4:20)
Slow things waaaaaay down. We need to recover a bit. Add two turns of resistance, stay seated, and climb up this badboy of a hill. Increase the resistance every 30 seconds by one-half to a full-turn. Every 30 seconds! Let’s do it!
[I couldn’t find this song on Amazon’s MP3 Store; download it from iTunes.]

6. “Anything, Anything (I’ll Give You)” by Dramarama (3:25)
As soon as the first notes of the song hit your ears, you know this is going to be a speed workout. Take all/most of the tension off your bike and when the singer goes crazy, so do we: first Power 10 sprint (it comes up fast, around 37 seconds) at the chorus; second Power 10 sprint at 1:20 — heck, let’s make this a Power 20! Recover from 1:50-2:20; at 2:20, crank it up again! By 2:38, we should be in an all-out, no-guts, no-glory sprint to the finish.

7. “Goods” by Mates of State (4:50)
Back to Everest-like climbing. Slow waaaay down, add 3-5 turns of resistance, and stay seated for an in-seat climbg throughout the first minute of the song. Stand up, add a full turn of tension, and continue climbing out-of-the-saddle till 2:30; then sit back down for a minute of quad-busting climbing. Ugh. So slow. So painful. So awesome! Around the 4:00 mark, add one more half-turn of tension, stand-up, and finish with a steady charge to the summit of this beast-of-a-climb.

8. “All My Life” by Foo Fighters (4:25)
After that last climb, it’s time to bomb down the backside of this mountain! Crank the volume, feel the wind in your hair, and go hard! Should be at race pace speed by the time the electric guitars and drums kick-in at 0:33. We’re going fast, for sure; but we can always go faster: Power 20 at 1:10! Another Power 10 sprint will be done at 2:02. We can chill a bit at the 2:30 mark. Slow down, stretch a little, and get some water. Then get. Back. On. The. Bike. Start riding and spinning — faster, faster, faster. At 3:25, rock out till the end of the song! As fast as we have ever spun! Gooooooooo! Hang on for the full minute. (If you get tired, take a few deep breaths, then dive back into this mega-sprint!)

9. “Seven Nation Army” by the While Stripes (3:50)
Time to keep rocking. Steep, high-tension, out-of-seat climb. Own it. Want it. Get it! Coach yourself up this climb. Increase tension every 30-45 seconds. Steady climbing, focused breathing. Come on!

10. Chicago” by Sufjan Stevens (6:05)
Do not take any tension off from that last song. Instead, sit-down immediately and bust those quads on a grueling in-seat climb. After a minute or two, get back out of the seat for more hard-charging hill climbs. We are punishing the legs and lungs today. I like to add Power 10 and Power 20 sprints at 0:54 and 1:55. I sit back down in the seat to climb at mega-tension levels from 3:30-4:00, at which point I then stand again, add some more tension, and charge to the top of the mountain, starting with a Power 20 sprint. I hate it! But I love it!

11. “So Alive” by Ryan Adams (4:00)
High-tension sprints at the chorus (0:54-1:07, 1:34-2:05, and 2:28-3:30 — these are long and hard). If you only have five minutes in a day, this is the one workout I would do. (See FAQs for details about how to do high tension sprints). Utterly exhausting. Utterly awesome.

12. “Tribulations” by LCD Soundsystem (4:00)
Race day, baby! Take advantage of the open road and charge hard for the full length of the song. Quick feet! Dance on those toes. Lift those knees to your chest. Relax your shoulders. Breeeeeathe slowly.

13. “Millionaire” by A.R. Rahman (2:45)
I know the elgs are shot. The body’s screaming “NO!” This might be one of the more taxing workouts we have. But hang in there for two more songs. This one is a simple stair climb — for the entire 2:45. Again, see the FAQs linked at the top of the page for more info. Nothing fancy here; just good-ol’ calf-burning and quad-busting fun. Right when the legs start to die at 1:33, the speed of the song picks up a bit, urging us to finish quick, fast, and light on our toes.

14. “Don’t Cry Out” by Shiny Toy Guns (4:10)
One of my favorite Power Songs. In-seat sprint at first chorus (1:13-1:34) and out-of-seat uphill sprint at second chorus (2:05-2:35). Chill between 2:35 and 3:00. Then at the 3:00 mark, go go go for a 65 second seated burnout sprint to finish! Yeeeeeeeeeeeah!

15. “Dry Drunk Emperor” by TV On The Radio (6:45)

Cooldown and final stretches. What a workout! No better way to start the day!

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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  • 3. AndyD  |  February 22, 2009 at 8:21 am

    Great mix, and thanks for the detailed notes. I’ve found myself supplementing spin classes with “solo” runs, and having the well articulated and thought out program to accompany the music choices is really helpful. Keep them coming!

    Reply
  • 4. AndyD  |  February 22, 2009 at 1:04 pm

    Just finished this routine, and it kicked my ass. For those out there with an iPhone/iPod Touch…if you cut and paste Jason’s notes into the lyrics section of the song in iTunes, they will show up on the screen when the song is playing. Works out well if you want to follow the “class” and can’t remember all the changes.

    Reply
  • 5. Abbie  |  April 16, 2009 at 10:27 am

    Great mix of music and just enough mountains to really keep me moving. I use the basics for riding with less experienced riders in a spin class. My clients love the challenge of the stairclimbers!

    Reply
  • 6. jubakala  |  July 29, 2010 at 11:58 am

    I really should start spinning hobby again. But, back then when I went to spinning about 4 times a week, our spinning-tape definitely didn’t include so great songs as this list. I think it would have been much more greater to spin with Foo Fighteres than Chemical Brothers! :D Thanks for this!

    Regards,

    The Foo Fighters discography Guy

    Reply

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