Weekly Spin Playlist #2

All righty…This weeks spin playlist was made on the fly (wheel :)). I tried downloading new songs to my computer but only half of them worked. So 15min before my class I created this playlist. It is a combination of my new songs + my old playlists. It’s 45 min long total and features hills, sprints and jumps! To understand how I teach my classes check out my first playlist.

This ride focuses on using your breath. I recently just posted an article on the importance of connecting your breath to movement using yoga. I use the same principles I have found in yoga and apply those principles to my spin classes. One principle I have learned is that your breath controls your heart rate (among other factors.) But if you can slow down your breath you can slow down your heart rate. On this ride, I encouraged my students to slow down their breath after short bursts of sprints by breathing slower and deeper in an attempt to lower the heart rate faster allowing time to properly prepare for the next sprint.

New Songs (35 minutes total) 

1. All Night – Icona Pop

  • Warm up song. Get yourself on a nice flat road (level 3-4)

2. Let the Good Times Roll (Mashup) – Earmilk.com

  • Some warm up sprints to get your blood moving.
  • One Block: Increase cadence to around 90% effort level for 10 seconds. Back off to 60% effort level for 40 seconds. Repeat 10sec on/40sec off for the entire song. (About 4 sprint blocks.)

3. Treasure – Bruno Mars

  • Take this song as a seated and standing climb. Start at a level 5 (start of your hill) and increase resistance 3 times ending the song at a level 8. Stand in position 3 during the chorus then sit it back down. Repeat throughout the song.

4. Rock My DNA (Mashup) – Earmilk.com

  • A wonderfully fun standing climb (position 3). Make sure your hips are pushed back over the saddle so you can feel the saddle underneath your butt. Remember to breath. Start at a level 6 and increase resistance twice ending the song at a level 8. Stay in position 3 the entire song!

5. Summer Jam – Quad City DJ’s

  • Take this song as 1/2 recovery and 1/2 working song with jumps. For the recovery, find your flat road and let your heart rate come down for about 2:50 seconds. After 1/2 way take it up to standing, position 2. Get ready for some jumps from position 2 to position 1 (seated.) Remember to try and focus on your cadence. Don’t let yourself slowdown as you switch positions. Start your jumps at 4 second counts, take a break in standing position 2 every 8 jumps.

6. Miss Jackson (feat. Lolo) – Panic! At the Disco

  • Everyone’s favorite spinning move, the seated climb! Yayyyyy! Start at a level 5 and increase resistance to a level 8. (Turn the resistance knob three times.) And stay seated. To better activate your working muscles (your quads, glutes and hamstrings.) Shift your weight back in the saddle like your sitting back in a chair. That will get your working muscles activated, versus shifting your weight forward in the saddle loosing the power from your glutes.

7. Scream & Shout (Mashup) – S.I.R.

  • Take this mashup song with some jumps. Just like we did before, stand up in position 2 and count to 4. Sit it down, count to 4, stand it up. Count 20 jumps, do 2 sets of 20 jumps for this song taking a break in between sets by standing up in position 2. Focus on your caedence again! Don’t slow down!

8. Diamond Thrones (Mashup) – The White Panda

  • I hope there are some Game of Thrones fans out there because this song is for you. The mashup is GOT theme song combined with Rihanna. Boom. Mind is blown. Use this song as seated and standing hill climb. Start at resistance level 5 and increase to a level 9 (turning the resistance knob 4 times.) Have fun 🙂

9. Work Baby Work (The Prep) – Quad City DJ’s

  • Use this as a recovery song. Get back on your flat road and relax. Let your heart rate come down.

10. Dance the Pain Away – Benny Benassi

  • All right lets take it out of the saddle. Standing climb position 3, starting at a level 5 and increase to a level 8. Turning that knob 3 times throughout the song. Enjoy.

Old songs (10 minutes total)

11. Just Give Me a Reason – Pink

  • Don’t touch that resistance! You’re going to hate me but stay on that level 8 for this song. Sit it down. Keep it there and stand it up on the chourus. Alternate between sitting and standing without changing that resistance.

12. Shake it out – Florence + The Machine

  • Who doesn’t love a little Florence to end the ride?? Standing hill climb with bursts of weighted sprints (sounds awesome right?) Get yourself on a level 6-7 hill, the more resistance you add the more you’ll work. Stay in position 3. As the chorus pick up the speed to a 90-100% effort level. Quick 30 second bursts of speed on a hill (your legs will be screaming!!) Repeat these bursts of weighted sprints during the chorus (about 3 times.)

Cool down and stretch it out!

– Train hard. Tri Harder

@Tri_Girl22

Weekly Spin Playlist #1

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I have been teaching spinning for about 1 year now. I have over 30 spin playlists to share with you that each have great, challenging rides. The Weekly Spin Playlist post will be dedicated to one of my many spin playlists that will include songs, movements and tips. Hope you enjoy!

I teach on a rate of perceived exertion scale, meaning you determine how heavy the resistance is for you throughout the ride. The scale ranks 1-10. 1 being a steep downhill, no resistance on the wheel, to 10 a steep uphill climb you can’t push the pedals. My playlists will have levels according to this scale. Take it at your own pace and remember to breath!

Spin Playlist – Interval with Tri Inspired Sprints 

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1. Pumped up kicks – Foster the People

The first song is a warm up song. Level 3 (flat road), make sure you have some resistance on the wheel as you warm up your legs nice and easy. Your effort level, out of 100%, should be around 60%. Not too hard not too easy.

2. The Other Side – Jason Derulo

I like to call these warm up jumps. Start standing in position 2, as the chorus comes on count to 4, sit down count to 4, stand up in position 2. Repeat the 4 count jumps during each chorus.

3. Love Somebody – Maroon 5

An awesome seated climb song. Stay seated the entire time. Start at Level 5 (the start of your hill) and increase the resistance twice to a Level 7 *it should feel like you’re running through mud. Keep that Level 7 to continue onto the next song.

4. If No One Stays – earmilk.com Mighty Mike

Keep that resistance from the previous song at a Level 7 and stand up. This song is a heavy standing climb, increasing resistance twice from a Level 7 – 9. At Level 9 it should be hard to push those pedals.

5. 1991 – Azealia Banks

I don’t just hand out recovery songs, you have to earn them from me. And after climbing for about 8 minutes I’lll give you a recovery song. Make sure you have some resistance on the wheel and you are on a nice easy flat (Level 3). Catch your breath and get ready to do some sprints.

About the Sprints 

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I picked up these sets of exercises from Target Training, a triathlon specific fitness center located in Westport, CT. I took a class from the world champion duathlete and this is what he had us do.

Basically, there is a section of the sprint that is “off,” you are working at 60% of your effort during the “off” part to catch your breath. The second section of the sprint is “on,” where you are pedaling/working at 90-95% of your effort level. Some sprints have 3 parts, the third part is a surge either standing in position 3 or sitting in position 1. The surge is 100% of an all out effort!

Essentially, what happens is as each sprint goes on I decrease your recovery time (the “off” part) and increase your working time (the “on” part). By the end of this you will be winded. (Make sure you have resistance on the wheel. Find your flat road and then add a bit more!)

6. Tri sprint songs (15:41)

  • Be somebody – Kings of Leon
  • 15 sec on/50 sec off
  • 15 sec on/40 sec off
  • 15 sec on/30 sec off
  • 1 min off
  • 3 COMBINED SONGS 
  • I love the feeling – earmilk.com D.veloped
  • Tonight I’m getting over you (Remix) – Carley Rae ft. Nicki Minaj
  • Play hard – David Guetta ft. Ne-Yo & Akon
  • 10 sec on /1 min off
  • 15 sec on/ 50 off
  • 20 sec on/ 40 off
  • 25 sec of/ 30 sec off
  • 30 sec on/20 sec off
  • 2 min off
  • 10 sec on + 5 sec sprint in 3rd/40 sec off
  • 20 sec on + 10 sec sprint in 3rd/ 35 sec off
  • 30 sec on + 15 sec sprint in 3rd
  • 2 min off
  • 1 min on/30 sec off
  • 1 min on/30 sec off
  • 1 min on/30 sec off

7. Blurred Lines – Robin Thicke ft. TI & Pharrell

You definitely earned a recovery song after 15min of all sprinting! Catch your breath and make sure you have some resistance on that wheel (Level 3 flat road.)

End of 45 min session

8. We Can’t stop – Miley Cirus

Now to get back to work. This song is a great seated climb. Start at a Level 5 and increase to a Level 8. Stay seated the whole time!

9. Do It – Nelly Furtado ft. Missy Eliot

Another jumps song! Start moving through positions during the chorus. 4 counts in between each movement. Start in position 2 and move to position 3 every 4 count. Remember to keep your cadence fast!

10. Touch the sky – Kanye West

Last two songs are climbs! Then you are done! This song is a standing climb. Start at a Level 5 and increase resistance 3 times to a Level 8.

11. State of Grace – Taylor Swift

Last song! Go all out on the resistance here! This song is a seated and standing climb. Alternate seated and standing positions on the chorus. Start at a Level 5 and increase to a Level 9! Heavy Heavy Heavy!

1 hour of work done 🙂 

Yay! You are done. Finish with a recovery song and make sure to stretch out those muscles.