Spin 8/20/11

Warm Up
Love Generation - Bob Sinclair

Running Hills
Jars - Chevelle

Running/Standing Flats
Backseat (CPR Remix) - Indy Q

Hills
Fire Woman - The Cult

Sprints
Harder, Better, Faster, Stronger - Daft Punk

Recovery/Climb
Ships In the Night - Trevor Hall

Running Hills
Rabbit Heart - Florence + the Machine

Running/Standing Flats
Higher  - Taio Cruz

Hills
Heads Will Roll (Tommie Sunshine remix) - Yeah Yeah Yeah's

Running Flats
Moves Like Jagger - Maroon 5

Cool Down
Come Back to Bed - John Mayer

9/11/11, 10 am Duathlon at The Revolution!!!

Happy Monday Psycho's!  I hope you all had a wonderful weekend!  If any of you are in the area, I will be teaching a 45 minute spin class, then running/jogging a 5k on 9/11 to celebrate the Revolution's One Year Birthday!!!  If you would like to join us, sign up at myrevnow.com.  If you prefer, you do not have to walk/run/jog, you can simply do the 45 minutes of spinning.

I hope to see you at this fun event!

Spin 8/15/11

Good morning psycho's!! I hope you all had a great weekend.  I taught my usual 10:00 am Saturday class and then we headed to Boston with my step-daughter (after a shower of course).  We had a really great time and the weather was wonderful.

On the topic of weather, is anyone else in Upstate NY totally over the cold rainy stuff we have been getting?  I have so many cute dresses just waiting to make an appearance, but it has just been too chilly out.

The only good thing about rain is that it makes for a packed spin class! 

You will notice two U2 songs in this ride.  A friend and frequent participant had been going through some tough times lately, so I thought the least I could do is add a few of her favorite songs into our ride last night.

Warm Up
After Hours - We are Scientists

Hills
Kick in the Teeth - Papa Roach

Running/Standing Flats
Backseat (CPR remix) - Indy Q

Sprints - 3 - 15 seconds, 20 seconds and 25 seconds.
Harder, Better, Faster, Stronger - Daft Punk

Recovery/Running Hills
All Because of You - U2

Climb - the only one of the night - so go all out!
Ships in the Night - Mat Kearney

Jumps - they are loooong jumps - almost 32 count
Rabbit Heart - Florence & the Machine

Jumps/Jumps on a hill
Surrender - Cheap Trick

Running/Standing Flats
Discotech - U2

Running Hills
I'm Not Going to Teach your Boyfriend - Black Kids

Running/Standing Flats
Moves Like Jagger - Maroon 5

Cool Down
Come Back to Bed - John Mayer

ABSolute Revolution 8/9, 6pm and Spin 8/8, 5:30pm

Warm Up
Every Teardrop is a Waterfall - Coldplay

Running Hills
Rabbit Heart (Raise it Up) - Florence and the Machine

Hills
My Body - Young the Giant

Climb
Ships in the Night - Mat Kearney

Jumps
Hypnotico - Jennifer Lopez

Sprints
Take My Hand - Simple Plan

Recovery/Hills/Climb
Beggin' - Madcon

Running Flats
Hot (Play & Win Club Mix) - Inna

Running/Standing Flats
Walking On a Dream - Empire of the Sun

Running Hills
Back & Forth - Foo Fighters

Cool Down
Do as I Say Not as I Do - Ed Harcourt

Spin 8/9, 7:15pm

Good Morning Psycho's!  I had a wonderful weekend and my week is shaping up to be just as nice.  On Monday, I re-used an old playlist that I really liked back in June.  Find it here: http://acyclepsycho.blogspot.com/2011/06/spin-64-and-66.html

I had a huge crowd last night and they had such great energy!

Warm Up
Every Teardrop is a Waterfall- Coldplay

Running Hills
Rabbit Heart (Raise it Up) - Florence and the Machine

Hills
My Body - Young the Giant

Climb
Ships in the Night - Mat Kearney

Climb
Rich Girl - Gwen Stefani

Running/Standing Flats
Break Your Heart (CPR Remix) - G.G.

Hills
She Loves Everybody - Chester French

Jumps - these were really long jumps, at least 32 count.  Quick pace the whole way while increasing resistance.  It was tough!
My Sharona - The Knack

Climb
Volume - Trevor Hall

Running/Standing Flats
Not In Love - Crystal Castles

Hills
Le Disko - Shiny Toy Guns

Climb
Sail - Awolnation

Intervals - gradually increase resistance while switching positions
You Get What you Give - New Radicals

Cool Down
Going to California - Led Zeppelin

Cool Down
Everybody Wants to Rule the World

Spin 8/2/11, 7:15pm

Warm Up
What You Know - Two Door Cinema Club

Running/Standing Flats
Shake Senora - Pitbull

Running Hills
Beggin' - Madcon

Jumps
Hypnotico - Jennifer Lopez

Running Hills
Hot Mess - Cobra Starship

Sprints - 3, 15-20 seconds in the saddle
Witchcraft - Pendulum

Recovery/Climb
Heaven is a Place on Earth - Belinda Carlisle

Hills
Living in America - Dom

Running Flats/Standing Flats
Love is Gone - David Guetta & Chris Willis - if you haven't downloaded this yet - DO IT! 

Climb
I Would Do Anything For You - Foster the People

Climb
Lost in You - Three Days Grace

Running Hills - mostly in the saddle, moderate resistance, increasing pace 3x
Little Lover's So Polite - Silversun Pickups

Hills
Electric Feel - MGMT

Running Hills
Legs - ZZ Top

Cool Down
Love You Lately - Daniel Powter

Cool Down
Love Bites - Def Leppard

Spin 8/1/11 & 6pm 8/2/11

Happy mid-week psycho's!!  I don't know if it is because I am fresh from a vacation, but my spin classes have just felt great all week long!  I have had tons of energy and lots of eager and hard working participants.  The week is only half-way through, so I plan on keeping the momentum going!!

This ride was formulated directly from a profile I received with my latest Spinning continuing education course.  It is a great way to keep your heart rate at a consistent pace, but it is a bit different from how I usually teach a class.  Always a good idea to keep things fresh!

Warm Up
More - Usher

Running/Standing Flats - half the song in the saddle, the other half standing.
Boom Boom Guetta - Black Eyed Peas (from Ultra Dance 11)

Seated Flat
Who's that Chick - Rihanna

Seated/Standing Climb - equally 1/2 and 1/2
Beggin' - Madcon

Standing Climb
Hot (play and win club mix) - Inna

Seated Climb to Standing Climb (3) to Position 2, equally
Hot Mess - Cobra Starship.  I had fun playing with the title and chorus of this song ; )

Seated Flat to Jumps
Hypnotico - Jennifer Lopez

Seated Flat to Jumps
S.O.S. - Jordin Sparks

Jumps on a Hill
Little Lovers so Polite - Silversun Pickups

Standing Flat
Hello - Martin Solveig & Dragonette - this was the most challenging song for myself, personally, so I kept that in mind while I was coaching.

Hills and Recovery
Spin - Cassette Kids

Cool Down
Turning Tables - Adele