Tuesday, March 24, 2009
"Going' to Jamaica Mon" Spinning playlist and profile
I'm going to Jamaica for Spinning!
I leave very early Thursday morning, so to celebrate, my early class tomorrow will get a taste of Reggae music for our profile. Hey, they have to suffer through two subs while I'm gone, so I might as well let them in on a little bit of the fun! Actually I'm kidding, both subs are great! I feel fortunate to have such great options for subs. :-)
I'll be doing an orientation in Montego Bay on Friday at Good Fit club, and possibly a continuing ed on Saturday (still waiting to see if we have enough people). Sunday, Good Fit is hosting a fundraiser for local schools, an all day Spinathon overlooking the beach. I'll be donating a few hours of my time leading a few hours of that, and I promise I'll post some pictures.
And then it's hit the beach! I really need this time to relax. To be honest, it's been a little tough in the travel industry lately, as well as in my husband's business - construction. That's one reason I'm not posting as much as I've promised - and also the real reason why I posted that quote the other day - to remind MYSELF to stay positive!
But I also need time to train (I still haven't told you about my upcoming epic ride - it's coming SOON, don't worry I'll let you in on it!), so while in Jamaica, I'll go in to the club to ride a few hours on Monday as well.
I fly back on Tuesday.
Very coincidentally, John Macgowan, the host of the Indoor Cycle Instructor podcast, and his wife Amy and two girls will be at Montego Bay for vacation starting on Sunday. Amy and John trade out teaching and training for a vacation, but it's a total coincidence that we will be there at the same time. I'll fill you in more about what we're planning on doing, but expect a great ICI joint podcast from Jamaica coming soon! (Dontcha just LOVE when fun coincidences like this happen? The world is soooo small at times.)
Please enjoy this GREAT playlist that I put together for tomorrow's class. A lot of reggae music is great to listen to but too slow for most Spin classes (I've found). So I've been collecting some faster reggae, or reggae-inspired music for quite awhile to create this playlist. I've gotten ideas from Pedal-On as well as on Twitter. Here is what I've come up with and I am excited to play it for tomorrow's class - trust me, this is really FUN reggae music. It's not the most inspired profile, just a variety of flats and hills, but I think the music will take center stage. Let me know what you think.
Don't Wake up the Policeman (feat Peter Tosh & Friends) - Junkie XL 4:53
Flat road, varied cadence
Hope, Shaggy 4:04
gradually raise intensity to 70%. Extended warm-up.
Too Nice to Talk To, The English Beat 3:08
standing flat in 30-sec increments, alt with seated flat. HR to 75+%
Afro-Left, Leftfield 7:33
Raise the pace, seated flat with cadence surges to 100 rpm. HR to 80+%
Backwards Never, Beat Pharmacy 7:56
Seated climb for 4 minutes, resistance loading each minute
Stand for min 5 and 7, seated for min 6
Get Busy, Sean Paul 3:30
Renegade Soundwave, Leftfield 5:44
Seated climb for 2 min, then Jumps on a hill
Dances of Resistance, Babylon circus 3:53
En Jamaica, Pierpoljak 3:49
Inspection Check One, Leftfield 6:30
first song, seated climb
second song, switchbacks, stand every minute for 30 sec
Love is My Religion, Ziggy Marley 3:44
Jamming, Bob Marley 3:31
Enjoy, and I promise I'll be posting my upcoming epic event SOON!
And follow me on Twitter - I'm on there a lot (and I was amongst the FIRST to hear about Lance's crash when he broke his collarbone in a race in Spain yesterday - truly, moments after it happened - by following Twitter feeds.
Slowly, more and more Spinning tweeters are coming to the fore. Find me at @vivavelo!
See you on the beach!