Double Take

I try to listen to the radio a lot to be exposed to as many different types of music as possible. It gets boring to take a class and always hear the same type of music, at least I think it is. Music is a big motivator in spinning class so I always believe it needs to play a pretty big role in the class format.

Lately I had noticed on the stations I call "teenie bopper", the ones with all current stuff that they overplay like crazy, seemed to have a lot of songs that were either remakes or borrowed parts from older songs. Sometimes it is painfully obvious, other times you need to listen carefully.

It gave me the idea for this next playlist. At first I was concerned on playing every thing twice, the original and the the remake, but then I realized it actually provides a really challenging, and I think new workout. If anything, it challenges one's mental endurance along with cardiovascular and strength since after you finish a tough song, you are doing it all over again. It reminds me of riding your bike on an unfamiliar path and you get to the top of a really big hill just to find there is another big hill right around the corner. You have no choice but to keep going.

It's a nice metaphor for life I think. Sometimes things are pretty tough and they may get even tougher before a break. I think we would all be surprised how strong we are when we have to keep pushing. Don't worry, sooner or later the road will flatten out.

Double Take (53 minutes)

1. You Spin Me Right Round- Dead or Alive (warm up)
2. Right Round- Flo Rida (run)
3. Tainted Love- Soft Cell (climb)
4. SOS- Rihanna (climb)
5. Video Killed the Radio Star- The Buggles (run)
6. Check It Out- will.i.am and Nicki Minaj (run)
7. Sweet Home Alabama- Lynyrd Skynyrd (climb)
8. All Summer Long- Kid Rock (climb)
9. Wanna Be Startin' Somethin'- Michael Jackson (jumps)
10. Don't Stop the Music- Rihanna (jumps)
11. The Time- Black Eyed Peas (run/cadence check)
12 The Time of My Life- Bill Medley and Jennifer Warnes

Portia :)

hold on...

I have had too many requests to continue so I will..but not now. Hopefully tomorrow with my "Double Take" playlist which went over well today. See you soon...

After a LONG break, I'm back...

The transition from summer to back to school was busier than I thought. I now have all three of my sons in school all day for the first time and instead of feeling I have more time on my hands, it feels like less. Probably since I have many projects around my house that I have been waiting to do for the past decade, and now can at least start.

I am hoping to catch up with past weeks playlists, I think I have at least six to post, slowly over the next two weeks. At least that's the plan. I am heading back north though in two days to hopefully get some riding in one last time, so that unfortunately will be a distraction. Just bear with me and I promise to get the music up. I know that's what members want, not my commentary :)

I am starting with one I did last week because I got an email request for it. I was thinking I ran out of ideas for a new playlist and it came to me to do one with songs that have either the word "Up" or "Down" in the title. Probably seems silly and unnecessary, but I need to have new music at least for one of my classes each week to get myself energized. Then I teach a better class.

Up and Down (41 minutes)

1. Start Me Up- The Rolling Stones (warm up)
2. Uptown Girl- Billy Joel (run)
3. Get Down Tonight- KC & The Sunshine Band (climb)
4. Up!- Shania Twain (run)
5. Pump Up the Jam- Technotronic (run/cadence check)
6. Movin' On Up- Ja'Net DuBois (standing run)
7. Don't Bring Me Down- Electric Light Orchestra (climb)
8. Pump It Up- Elvis Costello (seated sprints)
9. Down- Jay Sean (run)
10. Wind It Up- Gwen Stefani (climb)
11. What's Up- D.J.Miko (run)
12. Down Under- Men at Work (cool down)

I promise not to be away so long.

Portia

The Need for Speed

A few weeks ago, I did a playlist of just sprints. Now, most people do sprints incorrectly. It is very easy to go like a bat out of hell on a spinning bike. Usually this involves little resistance and out of control cadence. On the contrary, a true sprint is very controlled, short, and has resistance. The point of sprinting, even on a flat surface, is to move your bike as far as possible as fast as possible. That means you would want your bike in a high gear so that every pedal stroke is moving that bike as far as it can go. You can spin and spin your wheels in a low gear and get no where. A true sprint is also about 10-20 seconds and no more than 30. The muscles and energy system that your body uses to go "all out" can only last that long. Anything else isn't at your max for the entire time. If done correctly, doing a true sprint workout is extremely difficult and you may find yourself needing more recovery time than usual. Studies have shown you can even have a slightly raised metabolism for 24-48 hours afterwards.
Make sure resistance is heavy, not the most you can move, but you may need a little jump at the beginning to get over the gear. Too little and you will bounce in the saddle which can be bad for your joints. Each sprint song is designed for you to go fast when the music speeds up. In between is a song of recovery, so your heart rate can fall just a bit and you can gather strength for the next sprint.

Get ready to rev up those engines....

Sprints (50 minutes)

1.When Love Takes Over- David Guetta (warm up)
2. Every Little Thing She Does is Magic- The Police (sprints)
3. Hot N Cold- Katy Perry (recovery)
4. Check Yes Juliet- We the Kings (sprints)
5. My Life Would Suck Without You- Kelly Clarkson (recovery)
6. Face Down- The Red Jumpsuit Apparatus (sprints)
7. You Can't Always Get What You Want...-The Rolling Stones (climb)
8. Pump It Up- Elvis Costello (sprints)
9. When Did Your Heart Go Missing?- Rooney (recovery)
10. Ocean Avenue- Yellowcard (sprints)
11. Simply Irresistible- Robert Palmer (recovery)
12. 99 Red Balloons- Goldfinger (sprints)
13. Come On Get Higher- Matt Nathanson (cool down)

Portia

I was in Northern Wisconsin for a few weeks and got the opportunity to ride my bike outside in the woods. That is where I prefer to ride, down here it is too busy, too urban and I’m too chicken. I don’t like traffic and I like hills, both things are how I like it in Wisconsin. It is meditative and healing for me to be there, and riding in the early morning by myself is like going to church (but a much better workout). I was comparing my real ride to spinning and was struck by both the differences and similarities they have.


The Tour is on if you didn’t know. The Tour De France. That really BIG bikerace in Europe. I cannot think of a more challenging event on the planet both physically and mentally. As I learned while doing my wimpy 20 mile rides, cycling is about suffering. Rarely are you not in some state of discomfort. I can only imagine riding your bike up a mountain. I have watched a bit of the Tour, which may seem boring at first but once you start to learn about the riders and the stragedy and the history, it is actually quite exciting. I’ve watched the riders move with their bikes, their whole body moving in rhythm, not just their legs. They are not listening to music like we do in spinning (don’t do that on the road by the way, TOO dangerous) but they are moving at a beat regardless. It is quite beautiful to watch. The French actually call it “dancing on your pedals” when a rider gets out of the saddle. They are one with the bike, moving together.

I felt that alone in the woods in Wisconsin. This week’s playlist is supposed to mimic that a bit. It is basically all in the heavy resistance range, because you are always pushing it on the road, and also designed to use the beat of the music to gauge cadence. I told my students they should always feel a slight burn in their legs, the good kind of burn. It feels like you are working but can keep going. Occasionally it gets tougher but it never lets up.

By popular request …

Slow Burn Summer 2010 (52 minutes)

1. Cooler Than Me- Mike Posner (warm up)
2. Waka Waka- Shakira (run resistance 5-6)
3. Getting’ Over You- David Guetta & Chris Willis (run resistance 6-8)
4. California Gurls- Katy Perry (run resistance 7-8)
5. Dynamite- Taio Cruz (climb resistance 7-9)
6. Kiss ‘n’ Tell- Ke$ha (run resistance 6-7)
7. On the Dancefloor- David Guetta (resistance 7-9)
8. Wavin’Flag- K’naan (climb resistance 8-10)
9. Club Can’t Handle Me- Flo Rida (run resistance 7-9)
10. Uprising- Muse (seated climb resistance 8-9)
11. You Make the Rain Fall- Kevin Rudolf & Flo Rida (run resistance 6-8)
12. Beautiful Monster- Ne-Yo (run resistance 7-8)
13. Alright- Pitbull (run resistance 7-9)
14. Ridin' Solo- Jason Derulo (cool down)

Have a good ride!

Portia

I’m leaving tomorrow for the World Spinning and Sport Conference in Miami. I’ve been looking forward to this ever since I attended last year. It was a lot of fun meeting other instructors, especially ones who feel passionate about what they do and want to be better. I’m hoping to get some new ideas for class, but if anything, I will be re-energized for teaching when I return. In honor of my trip, I played my “Miami” playlist today. I added new stuff since last time…


Miami (41 minutes)

1. Miami Vice Theme- Jan Hammer (warm up)
2. Let’s Get Loud- Jennifer Lopez (run)
3. Miami- Will Smith (climb)
4. Conga- Gloria Estefan (run)
5. Get Down Tonight- KC& The Sunshine Band
6. Calabria- Enur (resistance build)
7. Armada Latina- Cypress Hill (climb)
8. I Like It- Enrique Iglesias (run)
9. Krazy- Pitbull (jumps)
10. I’m In Miami Trick- LMFAO (run with resistance)
11. Do You Know?- Enrique Iglesias (cool down)


See you when I get back! South Beach here I come!

Portia:)

I have no excuse. I guess I am just not a good blogger. I run out of energy trying to kick my kids off the computer. When I am making a playlist it is hard enough, so lately I have given up trying.


But I owe those who have been asking. It’s been a long time so I am going to just crank out the past several week's lists all in one post! Starting with Vegas, then Mother’s Day, moving on to the long awaited Members Choice Vol.1 & 2.

Hope you like them. I promise not to stay away so long. I’m leaving for a Spinning conference the first week of June (yay!) so I will have to get my Miami playlist posted before I go. Stay tuned…

Vegas Spin (54 minutes)

1. Viva Las Vegas- Elvis Presley (warm up)
2. Waking Up in Vegas- Katy Perry (run)
3. Take a Chance on Me- ABBA (climb)
4. For Once in My Life- Sammy Davis Jr. (cadence build)
5. Mack the Knife- Bobby Darin (cadence and resistance build)
6. Money, Money, Money- ABBA (run)
7. Queen of Hearts- Juice Newton (run)
8. L-O-V-E- Wayne Newton (resistance and cadence build)
9. Rubberneckin’- Elvis Presley (run)
10. It’s Not Unusual- Tom Jones (recovery run)
11. Rich Girl- Gwen Stefani (climb)
12. I Drove All Night- Celine Dion (run)
13. Poker Face- Lady Gaga (climb)
14. A Little Less Conversation- Elvis Presley Remix (run)
15. Danke Schoen- Wayne Newton (resistance and cadence build)
16. Luck Be a Lady- Frank Sinatra (cool down)



Mother’s Day (53 minutes)

1. Hey Mama- Black Eyed Peas (warm up)
2. Mamma Mia- ABBA (run)
3. Head Over Heels- The Go-Go’s (run)
4. Man! I Feel Like a Woman- Shania Twain (climb)
5. Labels or Love- Fergie (run)
6. Leave Me Alone- P!nk (run)
7. Bitch- Meredith Brooks
8. Girls Just Want to Have Fun- Miley Cyrus (resistance build)
9. Baby Got Back- Sir Mix A Lot (run)
10. Material Girl- Madonna (climb)
11. Barbie Girl- Aqua (run)
12. Every Little Thing She Does is Magic- The Police (sprints)
13. Perfect Day- Hoku (run)
14. This Woman’s Work- Kate Bush (cool down)



Member’s Choice Vol.1 (50 minutes)

1. Lovefool- The Cardigans (warm up)
2. Glamour Boys- Living Colour (run)
3. And We Danced- The Hooters (run)
4. Hooked On a Feeling- Blue Swede (climb)
5. Kickstart My Heart- Motley Crue (run)
6. Blinded By the Light- Manfred Mann’s Earth Band (run)
7. You Can Call Me Al- Paul Simon (run)
8. I Love Rock ‘N Roll- Joan Jett & The Blackhearts (seated climb)
9. Jessie’s Girl- Rick Springfield (run)
10. Rag Doll- Aerosmith (climb)
11. Still the One- Orleans (run)
12. Your Love- The Outfield (climb)
13. Halo/Walking On Sunshine Mix- The Glee Cast (run)
14. I Wanna Be a Cowboy- Boys Don’t Cry (cool down)



Member’s Choice Vol.2 (51 minutes)

1. Telephone- Lady Gaga (warm up)
2. When Love Takes Over- David Guetta (run)
3. She Wolf- Shakira (climb)
4. Hold On- KT Tunstall (jumps)
5. Bad Romance- Lady Gaga (climb)
6. So What- P!nk (run)
7. Run This Town- Jay-Z (climb)
8. It Happens- Sugarland (run)
9. Why Did I Ever Like You- P!nk (sprints)
10. Evacuate the Dancefloor- Cascada (run)
11. My Life Would S**k Without You- Kelly Clarkson
12. How Do You Sleep?- Jesse McCartney (climb)
13. Jai Ho!- A.R. Rahman (run)
14. Rude Boy- Rihanna (cool down)



Enjoy!

Portia