Friday, July 31, 2009
New Spinning Playlist and new podcast
This morning I rode my Resistance Reloaded profile, a fairly challenging Strength ride. We got a late start because the person opening the club didn't show up in time (grrr - I'm sure all you early morning instructors or gym-goers have encountered that before), so I had to take out one song in the middle (the "intermission" song, which meant they had to climb the entire time with no break - ah, but my students are used to it)!
I posted that profile almost a year ago (wow, time flies). I didn't have a specific playlist to go with it at the time (read the blog post to find out why). This new playlist worked really well so I thought I'd share it with you.
When you download the profile you'll see that it is 8-minute blocks of climbing, with progressive resistance-loading in the saddle for 5 minutes, followed by 3 minutes in a standing climb, repeated over and over. This time I created a playlist using a 5-minute song followed by a 3-minute song (give or take a few seconds). I've been doing this a lot lately with my music for profiles that are in blocks like this, and it really helps not having to watch the clock much. For the final song however, I used an 8-minute song (5 min seated, 3 standing). It helps to have a LOT of songs in your library so you can narrow down your selection based on time. Those of you with Mix Meister can do this with almost any song, but to be honest, even when I did have MM (before I got a Mac) I didn't like to chop longer songs into much smaller pieces, because you could lose so much of what is good in that song; I just used MM to fade in and out.
The profile calls for 6X8-minute blocks. This is fine for a 60-minute class, but my morning class is actually 55 minutes, so it's hard to fit in. So I did 5 blocks instead of 6, and put in a 3-minute "intermission" flat road in the middle (which as I mentioned above, I had to take out this morning; but next time I'll keep it in, as it does give them a nice break).
Here was my playlist:
Kubala Ma, Karunesh 5:04 - warm-up
Swamp Thing, Juno Reactor, 5:12 - first seated climb. This has a faster cadence - good to ease into your climb.
Cabin Down Below, Tom Petty, 2:51 - standing climb.
Distance, Radar, 5:07 - seated climb
Dreaming Against Me, Seven Mary Three, 3:05 - standing climb
Euphoria, Delerium, 5:03 - seated climb
Freeform, Playmaker, 3:01 - standing
Wildflowers, Tom Petty, 3:11 - "intermission" seated flat
Apparition, Delerium, 5:05 - seated climb
The Mission Soundtrack, Ennio Morricone, 2:53 - standing (these two songs have a similar "in the clouds" feel. I LOVE The Mission for a standing climb.)
Tribal Force, Klangstrahler Projekt, 8:01 - 5 min seated, 3 min standing
Read My Mind, The Killers 4:07 - flat road, gradually reduce HR to cool down
Track 10, Spinning Across the Alpes (from Hanima Hitechwell Italy), 4:32 - cool down/stretch
Exciting new podcast coming very soon!
This morning John Macgowan and I recorded a new podcast and tried an experiment. We're going to help you all with profile creation, so please check out the indoor cycle instructor podcast and let us know what you think. He's got to edit it, so give him a few days, but I think you're going to like what we have in store for you!
Remember, keep spreading the word about Funhogspins and the Indoor Cycle Instructor podcast - don't keep it to yourself! When we raise the level and quality of all instructors, everyone in our industry benefits, especially our students. It's like the old adage, when you raise the level of water in the harbor, all the ships rise!