We had another really great ride on Saturday with a sold-out crowd that blew up the energy. Spinning #96 is an interval ride on a varied terrain of flats and hills. I did not have any specific goal beyond connecting with music and having fun. My personal goal was not to over-coach (I didn’t even give heart rate training zones or perceived exertion) and to really let the music do the talking.
Spinning #96: 11 songs, 46.3 minutes (iTunes link)
Days Go By—Dirty Vegas (7:08) Warm up and decide personal goals for ride
Dancing On My Own (Rex the Dog Remix Edit)—Robyn (3:24) Finish warming up by alternating between seated and standing flat roads.
We Made It (feat. Linkin Park)—Busta Rhymes (4:00) Seated climb
Hometown Glory (Chewy Chocolate Cookies Remix)—Adele (2:35) Seated flat. Use as a recovery if needed. Find this remix at http://salacioussound.com/
Thinking ‘Bout Somethin’—Hanson (3:45) Alternate between seated and standing flats.
Bright Lights Bigger City—Cee Lo Green (3:38) Flat road, recover if you need it.
Sprawl II (Mountains Beyond Mountains)—Arcade Fire (5:25) Start in a seated climb, gradually adding resistance to stand.
The Ghost Inside—Broken Bells (3:18) Seated flat. Recover as needed.
Rope (Deadmau5 Mix)—Foo Fighters (5:53) Same as the previous climb: start seated, but end standing.
The Heart of Life—John Mayer (3:18) Seated flat cool down
Big Strong Girl—Deb Talan (4:02) Stretch off the bike
Awesome music! Awesome ride!
Enjoy your Monday and I’ll catch up with you later….