Spinning #100 Hills and Flats

Can I get a “hell yeah” for the weekend?! I caught an entire 8 hours of sleep last night, debuted my new Spinning jersey in class today, and overall am feeling pretty awesome! Speaking of awesome…so was our 10am Spinning session.

Based on several requests, my Saturday 45 minute class has turned into 60 minutes. Starting today. Sorry about the short notice guys, but almost everyone hung in there for the entire time! Be proud of that.

Spinning #100 Hills and Flats:

Strength Energy Zone, 12 songs, 1 hour, iTunes Link

Before I get into the playlist, I wanted to share a couple of notes about the music and the ride. I am beyond obsessed with our warm up song, Dancing On My Own. I have about 5 different versions…all fantastic, all make me sing and dance! Secondly, I’ve got to profess my love for Marc Johnce. He is a crazy-genius when it comes to mash-ups. Lady Gaga + Korn = pure brilliance!

Finally, this ride is dedicated to Jeff Krabiel, Spinning® Master Instructor. I attended his Creative Climbs workshop/ride last week at WSSC and was able to apply a lot of what I learned to today’s ride. Thanks Jeff!

Okay, let’s get on with it, shall we?

Dancing On My Own—Robyn (4:46) Warm Up

C’mon (Original Mix)—Tiesto vs Diplo (4:06) Seated flat, continuing warm up with a little added intensity.

Don’t Stop Believing (Ken At Work Remix)—Journey (5:23) Progressively begin to load resistance as we move through seated and standing climb movements. This is one of those mash-ups you won’t be able to find on iTunes, but you can find it on Erin’s website:  {{well in la}} Thank you Erin!!

Save the Last Trance for Me—Oakenfold (7:50) 10 resistance changes starting in a seated climb, finishing in a standing one.

Paris (Ooh La La)—Grace Potter & The Nocturnals (3:15) Seated flat. Options are to keep this a recovery or use resistance and cadence to keep heart rate up for a true Strength Energy Zone ride.

Battleflag (Radio Edit)—Lo Fidelity Allstars (4:00) Alternating 45 second seated climbs with 15 seconds standing climbs.

Word Up This Way [Lady Gaga Vs. Korn]—Marc Johnce (4:36) Seated flat. Options are the same as our first seated flat. But, I have a feeling the beat will get you going & before you know it, you’ll want to raise the intensity just to keep up. (also not on iTunes, but you can get it on Marc’s website)

One Tribe—The Black Eyed Peas (4:41) Alternating 30 second seated climbs with 30 second standing climbs.

Iridescent—Linkin Park (4:57) Seated flat, either as a recovery or continuing to work through it.

Ring the Alarm (Freemasons Club Mix)—Beyonce (8:34) Final climb alternates between 15 seconds seated and 45 seconds standing.

The Sound of Sunshine—Michael Franti & Spearhead (3:45) Cool Down.

Here Comes The Sun/The Inner Light—The Beatles (4:18) Stretches off the bike.

Awesome, awesomeness for everyone!