Spin 3/28/11

I must have done a pretty good job on this ride last night because a few folks commented on it afterwards.  I try to use songs that I like, but I also adjust and add/delete songs to read the audience.  Job well done, self.  Okay, bragging aside, here is my ride (he,he).

Warm Up
Yeah 3x - Junior Torrey

Hills - alternating between seated and standing, while standing increase cadence and resistance
Blow - Ke$ha

Running/Standing Flats
Whipotage - DJ Lobsterdust

Running Hills - seated and standing
S&M - Rihanna - I used a little "play on words" saying to them that they need to find pleasure in the pain!

Hills
G6 Kids - DJ Lobsterdust

Running Hills - I asked them to keep their cadence around 75rpm, then explode out of the saddle to "3" and increase the resistance and cadence.
Circle the Drain - Katy Perry

Climb (I also gave them a quick recovery - first of the night!), super heavy, around 65-55 rpm
Volume - Trevor Hall

Running/Standing Flats
Sexy Chick - David Guetta

Sprints - start seated on a small hill, then explode out to "3" while adding in super heavy resistance, then down to the saddle to push fast for 20 seconds, 3x
Dr. Feelgood - Motley Crew

Recovery/Intervals
Message in a Bottle - Matisyahu

Running Hills
Chew Me Up and Spit Me Out - Cobra Starship

Cool Down
Cause We've Ended As Lovers - Jeff Beck
True - Will.I.Am