Cinco de Mayo tunes for Spinning® and Indoor Cycling Classes

Need some hot Latin music for a Cinco de Mayo playlist in your Spinning® or Indoor Cycling classes? Here's some for you!

However, as a lover of all things global, I feel it's my duty to remind you that Cinco de Mayo is Independence Day for the country of Mexico. Very few of these songs are from Mexican artists. They could be from any Latin country in the world - and there are many, stretching from central to South America, to the islands of Puerto Rico and Cuba, all the way over to Europe and the original Spanish country of Spain. But I guess if you go on vacation to Cancun or Cabo, you could hear any Latin song from all corners of the globe.

If the origin of the song doesn't concern you or your students, then have a great time in your classes with these fun and energetic tunes. ;-)

And if anyone has some specific Mexican artists (or any additional Latin tunes), please post them in the comments.

Song title, Artist, CD (if known)
* represents my own favorites

• **Guitarra G (Original Chillout Mix), G Club presents Banda Sonora, Chillout Session Sampler
• **Logozo, Sidestepper, Buddha Bar II
• *Un Poco Flamengo (Unreleased Mix), Chilly Marry, Spinning Volume Eleven
• Bingo Bango (Latin Dub Remix) - Basement Jaxx, Mad Dogg Spinning Volume 8
• Sandy Hot Pants, Smitty & Davenport, Spinning Volume 9
• *Corazon Espinado (Spanish Dance Remix), Santana feat Mana
• Vazilando Feeling (dj Sueko Rmx), DJ Chus Vs Oreja
• *Oye Mi Amor, Maná, Sol
• Ángel de Amor, Maná, Sol
• Mas Que Mancada (FI mix), Ronaldo's Revenge, Full Intention Revenge mix
• El sabor de las cosas, Los Piratas, Ultrasónica
• Hit the Road Jack (Pena Estrad), Mo' Horizons, Remember Tomorrow
• El Camino, Marquess, Marquess
• De Camino, Alex Cuba, Agua Del Pozo
• Radio Incredible, Marquess, Frenetica
• * Tu no Eres Para Mi, Fanny Lu
• (I'll be a) Happy Man, The Latin Blues Band feat. Luis Aviles, Brown Sugar - Latin Breakbeats, Basslines & Boogaloo
• **La Esperanza - Bongoloverz & Ursula Cuesta, Buddha Bar, Buddha Bar 8
• Lola, Chayanne, Mi Tiempo
• *Remember (Na Na Na Hey Hey), Summerlove
• Quien Como Tu, Enzo Diaz, Barrio Latino - Paris Bailando (Latin cover of Without Love by the Doobie Brothers)
• *Diablo Rojo, Rodrigo & Gabriela, Rodrigo y Gabriela
• *Fiesta Latina, Cafe De Miami, Salsa In A Sultry Atmosphere
• Guapisimo, Cafe De Miami, Salsa In A Sultry Atmosphere
• Let's Be Free, Cafe De Miami, Salsa In A Sultry Atmosphere
• *La Bamba (Remix 2005), Safri Duo
• *Ritmo De La Noche, Safri Duo
• *Gypsy (En Vivo), Shakira, Loba
• *Suerte, Shakira
• Livin La Vida Loca (Pablo Flores English Club Mix), Ricky Martin, Livin' La Vida Loca
• * El Temperamento (Spanish Single Version), Marquess, Marquess
• No importa, Marquess, Frenetica
• * Bailamos (Album Version), Enrique Iglesias, Hero [Single]
• Samba De Janeiro (Maxi), Bellini
• *Suavemente, Elvis Crespo, Suavemente
• Baila Morena, Zucchero, Zucchero & Co.
• A Gozar, Spiritual Vibes, Barrio Latino - Paris Bailando
• Así Es La Vida, Elefante, Elefante Exitos
• El Abandonao, Elefante, Elefante Exitos
• Mariposa, La Oreja de Van Gogh, El Viaje De Copperpot
• Pop, La Oreja de Van Gogh, El Viaje De Copperpot
• La Playa, La Oreja de Van Gogh, El Viaje De Copperpot
• Soledad, La Oreja de Van Gogh, El Viaje De Copperpot
• * Tres, Juanes, La vida es un ratico
• * Te Amo (Madgipsy Mix), Sultana, 80 vs. 90 - Golden Rare Extended Tracks
• South Beach Mambo, The Rippingtons, Life In The Tropics
• Premonición, David Bisbal, Premonición Disc 1
• Torre de Babel [Reggaeton Mix], David Bisbal, Premonición
• Silencio, David Bisbal,
• Quién Me Iba a Decir, David Bisbal, Premonición
• Latin Blues Part 1, Eric Kupper, Rythm2

Cool-downs

• Agua Del Pozo, Alex Cuba, Agua Del Pozo
• I Still Haven't Found What I'm Looking For, Coco Freeman/U2, Rhythms del Mundo: Cuba
• Hero, Enrique Iglesias, Hero [Single]

EDIT: Chris has posted her Cinco de Mayo playlist on her indoor cycling blog for even more variety. Make sure to check back with Chrispins often for her playlists, too!

Paris Roubaix anyone?

Photo Sirotti/Steephill.tv

I thought I'd bring to your attention to the exciting and amazing bicycle race going on in Europe this Sunday, one of the single most difficult and dangerous one day races anywhere. It's called the Paris Roubaix. It's a one-day race, part of what they call the Spring Classics over in Europe. A few years ago, American cycling heart throb George Hincapie crashed in the Paris Roubaix due to a broken steerer tube.

Here is an account of last year's race, soundly won by Swiss heart throb (I know, lots of heart throbs in cycling IMO) Fabian Cancellara (and my own personal favorite). His nickname is Spartacus. Though he's more of a one-day specialist, he always plays an important role as a domestique in the 3-week Tour de France, so get to know him well if you don't already (that is, if you plan to follow the Tour de France with me and create an exciting TDF program in your own Spininng/IC program this year)!

This would be a very fun race to simulate in your indoor cycling/Spinning® classes. Unfortunately I am not going to do this profile in my own classes this week, so I can't give you a specific profile with cueing, but if you want a really cool race to create your own, here are some of the links you'll need to learn more.

First of all, here is the official website with the profile and map. The race goes from Paris to Roubaix in the north of France, near the Belgium border. It's 258km long - that's a bruising 160 miles in one day! It's not over any major hills, but traverses something even more trecherous and challenging - Pavé! Pavé is French for "cobbles", and there are 27 sections of this race that go over cobblestones ranging from a few hundred meters to several miles, sometimes so rough and rugged that they gobble up tires and body parts. Add in a little bit of rain (common in this time of year) and you've got a very slippery recipe for disaster. We all know that the more dangerous a sport is, the more people like to watch it, right? Then Paris Roubaix should satisfy the most sadistic sports fan anywhere, even those who profess to hate cycling!

This is a great description of the cobblestone sections, with incredible closeup photos. It jars your teeth and bones just to look at the pictures - can you imagine doing that for 160 miles? Here, Joe Lindsay of Bicycling magazine tells you what to watch for at this year's Paris Roubaix. In his article, he provides a couple of links on how to watch the event live on your computer.

This is a video of Fabian Cancellara training on the cobblestone section. It gives you a good glimpse of the jarring that is going on.

Thinking about doing a Paris Roubaix ride in your Spinning classes? My only suggestion is don't do anything "literal" on your indoor bike to simulate the cobblestones! The most literal thing you can do is to get them out of the saddle in a big gear (which the riders will have to do for much of the secteurs pavés). You can describe the cobbles and you can tell them they have to focus intently....but don't have them jiggle and shake! ;-) I have to put that in here because we all know instructors who might just decide to take this a little too literally.... There is only so much that you can mimic. Simulate the excitement, the trepidation, the mental games, the incredible focus, the big gear challenge, the endurance challenge....but not the jarring effect.

For music use any fun French music you can find. Here is an older blog post with some French music suggestions that you can use.

Maybe in a few weeks I'll put together a Paris Roubaix profile. Next week is my final week of a 12-week cycling clinic, and once that is over I'll have some more time to be creative. The great thing about this ride is you can do it anytime of the year. Most indoor cycling students will have no idea when it actually takes place!

Allez Allez!

More Saint Patrick's Day Songs and another profile

Brian's playlist I posted this morning is hard to beat. But if you want more song ideas, I thought I'd post some of the other Irish/celtic songs I have in my library that I've used for past St Paddy's theme rides (heck - they're not just for Saint Patrick's Day anymore)! Feel free to add some more suggestions in the comments below.

• The Acoustic Motorbike - Luka Bloom, 4:10
• Glad Tidings, 3:42, Van Morrison, Moondance
• One Tree Hill, 4:43, U2
• The Emperor's New Clothes, 5:16, Sinéad O'Connor, I Do Not Want What I Haven't Got
• The Paddy Set, 2:23, Seven Nations, The Factory
• Cry Of The Celts, 2:23, Ronan Hardiman, Michael Flatley's Lord Of The Dance
• Morning Prayer, 6:04, RiverTribe
• Dueling Violins, 3:46, Riverdance
• Music For A Found Harmonium, 2:59, Napoleon Dynamite, Napoleon Dynamite
  
• Lemonade and Buns, 5:50, Kila, The Best of Kila
  
• Mermuradora, 5:09, Hevia, The Other Side
• Rare Ould Times, 4:06, Flogging Molly, Drunken Lullabies
• Another Bag Of Bricks, 3:45, Flogging Molly, Drunken Lullabies
• Death Valley Queen 4:18 Flogging Molly, Drunken Lullabies
• Swagger, 2:05, Flogging Molly, Drunken Lullabies
• What's Left Of The Flag, 3:39, Flogging Molly, Drunken Lullabies
• One Last Drink, 3:31, Enter The Haggis, Soapbox Heroes
• Sunshine Highway, 3:22, Dropkick Murphys, The Warrior's Code
• It's a Long Way to the Top (If You Wanna Rock 'n' Roll), 4:44, Dropkick Murphys, Singles Collection Volume 2 - 1998-2004
• The Kids Are Alright - Dropkick Murphys, 2:31, Dropkick Murphys, Dropkick Murphys / The Business Split Release: Mob Mentality
• Zombie, 5:09, The Cranberries, Emerald Rock
• Black & Tans, 3:51, Black Irish Band, Day the Earth Shook
• Sophia's Pipes (Walkin' the Floor/Murdo MacKenzie of Torrido, 3:18, Ashley MacIsaac Hi How Are You Today?
• Sleepy Maggie (Sleepy Maggie/Mulen Dugh), 5:28, Ashley MacIsaac, Hi How Are You Today?
• Lovers Of Light, 3:58, Afro Celt Sound System, Volume 2 : Release
• Whirl-Y-Reel 2, 5:28, Afro Celt Sound System, Sound Magic, Vol. 1

And of course, you have U2 and Enya as well.

In 2009 I posted my Hills and Dales of Ireland profile on this blog. You can find that post here.

Ride through the valleys and hills of Gaelic lands

Top 'O the Mornin' to Ya! One of my favorite holidays and theme rides (after Halloween) is Saint Patrick's Day rides. The Irish just know how to have fun, and their joy of life is so evident in their music. But who am I to create the best Saint Patrick's Day ride for you (although I am a quarter Scottish - does that count)? I have something even better.

Meet Brian Greene, a passionate Spinning instructor from Ireland. Brian was happy to share this great ride and playlist with you on my blog. Brian asked me if I could call it a St Patrick's Day ride as 'Patty' has another meaning over there... (a lump of animal dung! lol :) (Actually around here I believe they say St. Paddy's Day, and the local Irish Pub, Paddy's will be hopping on Thursday night for sure!)

Thank you Brian - Slainte!

This is a journey though the Valleys and Hills of Gaelic lands - The Celts are Rising... Happy St Patrick's Day!

1. Promentory - The Last of the Mohecians 104bpm [Seated Flat] (6:13) first 3:30 mins to continue welcome and set some atmosphere, when fiddle starts (last 2:43 mins) when the ride begins (Sampled from 'The Gael' by Dougie MacLean)


iTunes

2. Music for a Found Harmonium - Patrick Street (Album: Irish Times), 112bpm [Seated Flat / Standing Flat] (2:47). Prepare for the climbs ahead cadence <110
(It would not let me upload the video - make sure to do a search on Youtube - it's a great song).

3. Colossus - Afro Celt Sound System (Album: Capture (1995-2010) CD2: Chorus) [Climb into Running with Resistance into Standing Climb] (6:44)Time for a break half way though... at about 2:30 (2 more climbs ahead both challenging), then back into second climb for last section.

iTunes

4. Coconut Dog / Morning Dew - Solas 112bpm [Flat / Standing Flat] (4:07). To allow some active recovery and to spin the legs after the climb, cadence <110 href="http://itunes.apple.com/us/album/reunion-a-decade-of-solas-live/id165322364">iTunes

5. Warriors - Ronan Hardiman (Album: Lord of the Dance) [Variable BMP surges Climb]. Careful with this one, it surges particularly at the end - Be a warrior, strong, brave, smart... still a small climb to go next.



iTunes (this and the next song)

6. Victory - Ronan Hardiman (Album: Lord of the Dance) [Variable BMP Climb]. (Continued from last song) We won, some recovery but we have to make it to the top of the hill - work in Seated/Standing climb from about 1 min in [Jumps on a Hill if you really want to push] - we have time after to regroup for the night - Up The Celts :)



7. Busindre Reel - Hevia (Album: Tierra de Nadie / No Man's Land) 108 bpm. We light our fire at the top of the hill and regroup for the night, settle and celebrate. Keep hydrated: Slainte! (Cheers in Irish!)



iTunes

8. Mojave Afro Celt Sound System (Album: Capture (1995-2010) CD2: Chorus) 67 bpm [Climb (option into Running with Resistance) into Standing Climb]. It is worth editing this track to remove the first 3:20 seconds (you can use it at the end during the stretch)... This is our final hill, listen and decided if/how you want to break it up... lots of options... judge the class to see how hard they have been working and coach appropriate intensity and movements... do they want stay with the group of their warrior bothers and sisters, or push ahead and lead the pack... I love this song so much :)



iTunes

9. North - Paul Mounsey (Album: NahooToo)

A melodic end to challenging journey... melt into the rhythm and flow... (non guitar version is more relaxing)



iTunes

10. Use the beginning of Mojave to finish up...

4th of July Spinning Profile - Kareoke Spin! And the Tour de France

So many things happening at once!

First, my profile from this morning. For the first time in my long Spinning career (13 years) I had a sing-along! It was only one song, but we had a taste of Kareoke Spin this morning! My Friday classes usually focus more on climbing, and today was no different. I did three separate hills. Intensity? Whatever they wanted - staying below threshold for much of it, some of the surges and really hard hills will take them higher. Use the downhills to recover heart rate.

Warm up:

Coming to America, Neil Diamond 4:19

American Made, George Thorogood, 4:07.

Begin raising the HR, slightly faster cadence, around minute 6.

Flat: R.O.C.K. in the USA, John Mellancamp. 2:55

Fun, fast song. Standing flat surges of 10-15 seconds, then sit with high cadence (95-100 rpm) for 30 seconds. Alternate.

1st Climb - about 7.5 minutes.

It's the 4th of July, Big Jack Johnson, 2:56. What's more American than Blues? Great start to the climb. Stay seated, adding resistance every minute.

Born in the USA, Bruce Springsteen, 4:41. Stay seated another minute, then stand for 2 minutes, on a harder hill. Sit to the top.

downhill/flat

Rock'n America, The Catholic Girls, 3:21. "Downhill" for 90-seconds, high cadence 100-110 rpm. When you reach the bottom, take away "gravity" by adding resistance to simulate a gear increase. Continue to work a fairly high cadence on a seated flat, 95-100 rpm.

Living in America, The Sounds, 3:28. 10-15 second surges on the flat, similar to the last flat before the 1st hill. This gets the HR up towards threshold. Cadence slows down slightly (slower song).

2nd Climb (1st song is fast, 2nd is a slow hard climb)

Remix- - If You're Going to San Francisco, Hanima Hightechwell 7:06. VERY cool song, I can't tell you where to get it or if it's available anywhere - I got it at a Spinning conference 3 years ago, it's their "MySpin #4" CD. (Email me if you want it). Great fast climb, concerted cadence of 75-ish rpm. Mostly seated, with a few standing surges on the "If You're Going to San Francisco" refrain.

America, Mike Musick 4:22. Slow hard climb. Cadence 60 rpm. Mostly seated, stand to finish.

Downhill - fast and short.

America, Agent Orange, 1:21. A little punk rock anyone?! I told them this song is mercifully short...and then we'll slam into the next hill hard and fast, and let the steepness slow our legs down.

3rd Climb - this time the first song is slow and hard, then it gets less steep and faster

The Hands That Built America, U2, 4:59. Ugh, this hill is hard!

America, Bigod 20. Standing switchbacks of 30 seconds, every 45-60 seconds. Seated in between.

Recovery

American Pie, Don McLean 4:09. Starts slow - still climbing until the song picks up at minute 1:30. KAREOKE! Yes, everyone started singing, I mean really singing! No one doesn't know the words to this song. Now, I wouldn't do a Kareoke Spin on purpose, but this was a fun way to end the ride.

So did I pull off my practical joke? (In case you missed it, read the edit at the end of this post). Well, sort of. I couldn't find an empty bottle of Jaegermeister or Rumplemints (another favorite shot liquor in the mountains) - I even went to 4 bars, but this isn't "shot season" (bet you didn't know there was a season for that kind of stuff). So I dug through our limited liquor cabinet and brought a small bottle of Courvoisier (just for show - I didn't open it)! First, as the song started and everyone had a smile on their faces, I asked them, "So, what does this song remind you of?" And sure enough, they started naming the bars in Vail: "Pepi's", "The Red Lion", "The Club"! (Yes, my students no doubt have lifted a shot glass or two at an Apres Ski party in Vail while singing American Pie with the drunk tourists!) I told them I cannot hear this song without thinking of Apres Ski...and then I pulled the Courvoisier from the bag and held it up and said, "Anyone care to have a shot with me?"

A few shocked looks....and then I said, "nah...just kiddin!" Yes, it was a fun morning....

Oh yes, my cool down songs: Down There, Fury and the Slaughterhouse, and America the Beautiful, Ray Charles.

And now, I am really, really excited......

THE TOUR DE FRANCE IS COMING!!!

The Tour de France starts tomorrow in Monaco. I am doing a Tour de France program at my club and will share with you my profiles. I've also got some fun new French songs to share with you (I'll post those tomorrow so you can start collecting them - many are available on eMusic, so if you're not a member yet, click on the icon on the left side of this blog to join and get your 50 free downloads). This afternoon, I'll go into the Spinning room and post posters and other TDF paraphernalia on the walls. I've contacted the two other instructors who will be doing this with me and will email them their profiles. I'll also be posting the profiles with a description of the stage on the walls of our Spin room so students know what to expect.

In the meantime, go to the left side of this blog under "Labels" and click on Tour de France. You'll see LOTS of posts from last year's tour. Peruse those for ideas on how to put together profiles based on the different types of stages: flat stages with sprints, rolling hills, big mountain stages, time trials. Read about attacks and breakaways, tour strategy, how to cue switchbacks on climbs and more. Get racing lingo and music ideas. It's all there for you to learn and have fun in your TDF classes. Start here by downloading the TDF handbook I created.

Please post any comments about your programs, music you find, or questions you have about anything to do with the Tour de France. And come back often to see my commentary about this year's tour, which promises to be highly intriguing, exciting and potentially, uh, rife with conflicts! (Let's hope the drug scandals stay away!)

For the stage information, go to www.letour.com. To decorate your cycling room, go to a bike shop and purchase a Tour de France calendar if you can find one. Great photos.

Vive Le Tour!

July 4th Ride music

I do a July 4th theme ride every year. Since it's only a few days away, I thought I'd post some of the music I've used before or that I've collected in my July 4th folder (or that I've gotten off Pedal-On). I don't know yet what I'm going to do for a profile, but often it's based on the music I end up choosing, whether it feels more like hills or flats.

I also like to do theme rides on other nation's independence days every now and then, like Cinco de Mayo. Bastille Day is July 14th and it's during the Tour de France when I'm already playing a lot of fun French songs, so I cover that anyway. For my foreign readers, you may want to throw in a couple of July 4th tunes this weekend, but if you have playlists of your own country's songs that you might play on your country's holiday, please share!

There are your typical sappy America the Beautiful songs below, but not all these songs paint the good ole USA in a nice way. We as a nation are far from perfect, so take us warts and all. A significant freedom gained on July 4th, 1776 is the ability to challenge ourselves, our actions and our leaders. And that's American.

If you're into country music (which I'm not), you'll find lots more patriotic tunes. I have a few listed below. I don't know how "spinnable" some of the more sappy or country ones are - they may be better for warm-up, cool-down or pre-class mood setting music.

• Frank Sinatra, America the Beautiful
• Celine Dion, God Bless America
• Ray Charles, America the Beautiful
• Willie Nelson, America the Beautiful
• Les Greenwood, Proud to be an American
• Bruce Springsteen, Born in the USA (not a happy song)
• Bruce Springsteen, American Land
• Neil Diamond, Coming to America
• James Brown, Living in America
• Chuck Berry, Back in the USA
• Linda Rondstadt, Back in the USA
• George Thorogood, American Made
• George Thorogood, Anytown USA
• George Michael, Freedom
• BoDeans, Closer to Free
• BoDeans, Freedom
• Nicole Mullens, Freedom
• The Guess Who, American Woman
• Madonna, American Life (funny lyrics about the typical American dream, but the only version I have found has expletives, maybe there's a clean version somewhere)
• John Mellancamp, R.O.C.K. in the USA
• John Mellancamp, Ain't That America
• Big Jack Johnson, It's the Fourth of July (great blues song)
• U2, The Hands that Built America
• U2, Walk On (America A Tribute to Heroes)
• U2, Bad (Wide Awake in America)
• ELO, Calling America
• Styx, Miss America
• Prince, America
• David Bowie, Young American
• Steve Miller Band, Living in the USA
• Don MacLean, American Pie
• The Offspring, Americana
• Creedence Clearwater Revival, Fortunate Son
• Creedence Clearwater Revival, Born on the Bayou
• Dave Matthews, American Baby
• Tom Petty, American Girl
• Leny Kravitz, American Woman
• Counting Crows, American Girls
• Kim Wilde, Kids in America
• Grateful Dead, US Blues
• Everclear - This Land is Your Land
• Agent Orange, America (fast paced)
• Bigood 20, America
• The Catholic Girls, Rock'n America (driving rock song)
• Johnny Cash, I've Been Everywhere
• Depeche Mode, Route 66 (Beatmasters Mix)
• Beach Boys, Surfin' USA
• Fury in the Slaughterhouse, Down There (slow song, cool down)
• Safri Duo feat Michael M, Sweet Freedom
• Melissa Etheridge, Christmas in America
• Copland, Fanfare for the Common Man
• Paul Simon, Graceland (hey, what's more American than Elvis Presley and Graceland?!)
• Generation DJ, California Dreamin
• Royal Gigolos, California Dreamin (Clubhouse Extended Mix)
• The Ramones, California Sun
• Lynyrd Skynyrd, Sweet Home Alabama
• Tina Turner, Proud Mary
• Toby Keith, American Soldier
• Toby Keith, Courtesy of Red, White and Blue
• US Coast Guard Band, Armed Services Medley (parade music)
• The Flaming Lips, The Yeah Yeah Yeah Song
• John Mayer, Waiting on the World to Change
• Labi Siffre, Something Inside So Strong
• John Lennon, Give Peace A Chance

If you didn't already overload your students with Michael Jackson tributes this past week, it would be perfect to throw in a couple of his songs as an American Pop Icon.

Where to get some of this music? Try eMusic for some of the older or more unusual songs. (Don't yet have eMusic? Click on that icon on the left of my blog to get 25 or 50 free downloads). Then check the usual suspects like iTunes.

Anymore suggestions, please list them in the comments!

EDIT Later: I've got a great idea! As I am putting together my own playlist, I have just had a good laugh. Here in Vail, Colorado during ski season, several of the bars in town have Apres Ski celebrations and parties every single day, with a live singer/guitarist playing fun sing-along drinking songs. Everyone (everyone, including the singer!) is doing shots or chugging beer. Not that I ever really Apres much anymore (yes, we've turned it into a verb), but back when I taught skiing, we'd go sometimes after the day on the mountain ended, or take visiting friends. There is not a single Apres Ski entertainer that doesn't include Don MacLean's American Pie in his repertoire - because everyone knows the words. Even just walking down the center of Vail you'll hear the song floating from the bars.

So I plan on playing it this Friday about halfway through my ride. I'm going to have to come up with a joke about doing shots. I think I'll get a shot glass and an empty bottle of Jaegermeister and fill it with dark brown-colored water, pour myself one and throw it back while on the bike during that song! Then I'll ask if anyone else wants one. Think I'll get a few amazed looks at 6 am?? I'll let you know how it goes! :-)

[The challenge: where to find an empty Jaegermeister bottle? I don't drink that crap! Yuck. I guess I can use another liquor, but Jaegermeister is such the "In" thing in the mountains after skiing. Maybe a local bar will be kind enough to save me an empty bottle...which means I'll have to start calling around now. Sheesh, now that I think about it, this practical joke may be more work than it's worth. Man, the things I do to keep my students entertained!!]

St. Patty's Day Spinning Profile

I call this rolling hills ride The Hills and Dales of Ireland.

I found some good music ideas on Pedal-On, and I also asked the "Twitterati" (the Twitter universe) for some ideas and got some great music suggestions as well.

It's a series of 6 rolling hills; some mild, some steep, with fast down-hills and short vales in between. 

Picture pastures as green as can be, lined with short stone fences,

dotted with sheep, even along the road,

a bit foggy and rainy at times.

You'll roll through a small village here and there and hear bagpipe music wafting out of the pubs.

Hope this playlist doesn't make you feel like drinking green beer!

Download the profile and playlist here.

Spinning Profile, Stage 3 of the Tour of California

I have been glued to my computer screen watching Twitter reports and videos of the Amgen Tour of California the past few days. Twitter is amazing because this new technology allows second by second updates, not by the press, but by people who are there experiencing it as it happens! Even some posts by some of the coaches in the team cars. For example, Johan Bruyneal (Astana team manager) was "tweeting" live for a few of the stages - when he wasn't driving the team car, as he did yesterday. Jonathan Vaughters of Team Garmin Chipotle tweets occasionally, as do some riders.

Lance (a Twitter addict) tweets before and after the race from his cell phone - things like, "Hitting the sack early tonight. 2 days in pouring rain has worn my old @$$ out. Good night to you all." and "On the way to the race - still pouring. This sucks" or "I'm getting a massage now, listening to Calexico's Carried to Dusk" (hey, I betcha didn't think you'd ever get song ideas from Lance Armstrong!)

I decided to create a profile of this soggy race in my Spin class and yesterday's stage had it all - climbs, breakaways, pacelines, and a sprint finish! I put the profile and playlist together late last night and submitted my class to the torture this morning at 6 am! A rude-awakening, I must admit. But they really seemed to enjoy it and worked their butts off. Good thing the ATOC didn't happen during my Base Building period - no way you can do a class this hard. 

Oh, I can see it ow - this particular profile will get TONS of downloads because it's 'hard'! The 'easier' aerobic profiles get far fewer downloads...isn't that interesting?! You guys like your hard-core workouts, that's for sure. ;-)

I searched my iTunes for songs about California, and only had a few high-energy ones that would work well in a profile like this - last night late I didn't feel like purchasing any iTunes songs! But in case you want more California song ideas, here's a thread from Pedal-On with suggestions of songs about California.

For the first time ever, I used Bruce Springsteen's Rosalita. I know, it's a favorite IDC song around the world, but I'm a die-hard Boss fan from waaaaay back - I saw him at Meadowlands in 1983 (and 3 other occasions) and even painted a lifesize mural of the Boss and Clarence from the Born to Run album cover (I was an art student at the time) on my Santa Barbara dorm hallway back in the early 80's! - uh oh, dating myself a bit there...

So Bruce has rarely made his way into my Spinning classes - it just didn't fit my Spinning personality (though I did use a newer Bruce song for the election day ride). Until now. Rosalita is good for a paceline flat because the ATOC will be heading south in a few days "down San Diego way."

Anyway, I think you'll enjoy this profile. It's hard, it's fast, it has breakaways, pacelines, leadouts and a sprint finish! Click here to download the pdf. 

I'm going to ECA NY next week and one of my sessions is called "The Suitcase of Courage" - on breakaways, attacks, leadouts and sprints, so this was a chance to practice on my students. I'll do something similar next Wednesday, with more colorful commentary. Expect a report on that as well!

Let me know what you think...

My Thanksgiving class - The Gratitude Ride

I've decided to dedicate my Turkey Burner class to Gratitude.  It's a 90-minute ride tomorrow morning.  I'm teaching a 90-minute "Afterburner" class on Friday at another club and will do the same ride.

I am mentoring a new instructor, Samantha, who got certified with me a month ago.  She has already team taught two classes with me so far, and she will be serving up the "appetizer" and "apéritif" for tomorrow's ride.  I've asked her to do some surges and accelerations on the flats (see my previous profile for more explanation), for 20+ minutes after the warm-up and introduction.

When everyone arrives, I will hand them a post-it note and a pencil.  Then when class starts, I will ask them to write down 3 things that they are grateful for in their lives, and on the back of the paper, 3 things that are current challenges in their lives. They don't have to share it with anyone; it's just for them. Fold it up and put it in their pocket, or stick it on their handlebar as motivation, or whatever they want to do with it. It's more ceremonial than anything else.

Some of the song choices have something to do with the theme; some don't, and are chosen for the terrain and rhythm.

Here are the first 6 songs that Samantha will do:

1. Neil Diamond, Coming To America 4:19

Explain the format.  Samantha will serve the appetizer and apéritif for the first 30 minutes, mostly on the flats, revving up their legs, getting into some jumps, with one song of runs with resistance.  Jennifer will then come in and serve the "meat and potatoes", which will be some challenging climbs, followed by the "dessert", an easy flat to the finish.

We'll ask them to write down their challenges and the things for which they are grateful during this song.

2. Andy vs Dreamgate, Now We Are Free (Andy & the Lamboy Club Mix) 7:47

Warm-up continues.  One of the things we are grateful in our country is our freedom.  It's why many of the people came to America, as the first song described.

Start doing some accelerations, from 80-110 rpm, taking about 30-seconds, holding 110 for 30-seconds, then back down to 80 rpm.  Repeat.

3. Mike Oldfield, The Millenium Bell 7:22

A happy song.  1-minute surges.  Alternate 1-minute seated with standing flat surges, each with a 30-45 second recovery.

4. The Beloved, Ease the Pressure 4:21

4-count Jumps. Enjoy the feeling of the work on your legs. Enjoy the sensation of challenge. 

5. Djuma Soundsystem, Les Djinns (Trentmoller Mix) 6:17

Run with resistance for 8 counts, every 32 counts or so.  This song has a great beat.  After the last song of jumps, this might get a little high intensity, so caution everyone to reserve some energy for the upcoming climbs, sitting a few out if needed.

6. Joe Cocker, Feeling Alright 4:12

Feeling grateful for feeling alright! Thankful for life.  This will be an easy to moderate seated flat, preparing for the hills.

Then I will come in and begin the main course...

7. The Lounge, Free Your Mind 6:04

I've used this song a lot, anytime I want people to think about the doubts, fears and excuses that are holding them back.  It's just such an amazing song! (Available on itunes on Bonzai Worx). "You have to let it all go, fear, doubt and disbelief!" Let's be grateful for setting ourselves free of these inhibitions and obstacles.  This fast flat road will bring us to our hill, where we will encounter these obstacles that we'll overcome.

8. Dead Can Dance, Spider's Stratagem 6:41

We'll climb for 5 minutes of this song.  Resistance loading every minute.  Thinking of our first challenge during the first 3.5 minutes, and then as we near the top, think of the first thing we wrote down that we are grateful for, switching the mindset to one of gratitude. Knowing that we are grateful for the fact that we will overcome this challenge as well.

The final minute and a half of this song is a little recovery on flat roads before the next challenge.

9. The Cranberries, Zombie 5:09

How can you have a Thanksgiving meal without cranberries? 

This song however represents one of the challenges our country has faced the past 5 years. She talks about the horrors of war.  My thought on this hill is to be grateful for the end of war. By expressing gratitude for something that hasn't yet happened, we can help bring it to reality! But I am also personally grateful for a new president who will make ending this war a priority! Let's all be grateful for the positive things that are facing our country.

5 minutes of climbing. Some seated, some standing, the final 1.5 minutes will be out of the saddle.

10. Melissa Etheridge, I Run for Life 4:22

What a beautiful song about gratitude for a vibrant life! This song can't help but bring tears to your eyes. Let's follow Melissa's lead and celebrate all those woman who have overcome breast cancer (and men and women who have overcome other cancers and diseases), because as she says in the song, "they cut into my skin and they cut into my body but they will ever get a piece of my soul!"

Think about anyone you know who is faced with this challenge right now, a challenge to their health, and dedicate this next climb to them.  In the process, be grateful for your own health and fitness!  

2 minutes flat recovery for the first part of the song, then begin the next climb.

11. Delerium feat. Leigh Nash, Innocente (Deep Dish Gladiator Mix) 11:54

We're continuing the climb from the last song. We've got 12 minutes to commit to climbing, with one little rest in the middle.

This one I want you to think first of the next challenge that you wrote down. Now you can see how we can use this climb as a metaphor to overcome it. Because no matter what, we'll make it to the top of the hill. We'll do 4 minutes of jumps on a hill. After that 4 minutes, devote a minute to the next thing on your gratitude list, adding a little more emphasis to your climb, increasing your effort (a little above 85%MHR).

Then take a 2 minute break, getting ready for the next onslaught... (by this time, we are 7 minutes into the song).

The final 5 minutes of the song is the next hill.  The first focus is the third challenge you wrote down on your slip of paper. Come up with more tactics for overcoming it. Devote 3 or 4 minutes to that, then focus on the third thing you wrote down that you are grateful for. Let this gratitude overcome you as you continue to jump on this hill. Each time you rise out of the saddle is a wave of gratitude.

12. Moulin Rouge (Soundtrack from the movie Moulin Rouge, cd 2) 6:57

Our final climb.  The first 1:30 of the song is easy flat, a little recovery.  Then the song starts to get powerful.  We start on a seated climb, adding to our gratitude list. I love this song because it is such a powerful crescendo, a fitting finish to our challenges, the music take you to the top with such energy, helping you out when you thought you were fatigued; you now know that nothing can stop you!

13. Iggy Pop, Lust for Life 5:13

OK, I know he has a lust for some not so good things in his life (liquor and drugs) but I like the energy of this song, and I am grateful for my own Lust for Life! So think of what things in your life that make you so happy to be alive; your relationships, your family; your work; your energy; your fitness and health. Me? I am grateful for Spinning! I am grateful for living in such a beautiful place like Vail, where people come to take their Thanksgiving and Christmas holidays - I live here full time! Thanks for coming to my backyard (I will have visitors to my class who are on vacation here)! I am grateful for Samantha for her zest to learn and to help me with this class!

We're off the hills now, feel the open road, how good it feels to spin your legs at will.

14. Shaman, Move Any Mountain 3:29

Great words to this song. Shows how grateful we are for our choices in lfe. We can CHOOSe to have a good attitude, we can CHOOSE to move mountains and not be a passive bystander to life. 

Continue on a flat, bringing our heart rates down.

15. Huff and Herb, Feeling Good (Epic Mix) 6:57

I love this song, with jazz great Nina Simone's voice.  Great lyrics. Feeling grateful for feeling good! (Like the earlier song by Joe Cocker)

Continue on this fast flat. Working on a high cadence.

15. Carlene Davis, Thank You Mr. DJ 5:05

Cool Down. Nice Lyrics.  Nows the time to add a few more items to our gratitude list. The more we are grateful for, the more we attract those things into our lives.

16. Ray Charles, America the Beautiful

Don't we live in such a beautiful place?

Stretch.

Thank you for coming! Thank you for giving me this opportunity! Thank you for being you!

And I also want to thank all of you who read my blog and for sharing it with others. Please leave me a comment and tell me about your thanksgiving rides!

Election Day Profile and Playlist

Thanks to a post on Pedal-On, I was inspired to create an election day playlist. SloSpin started the thread with his tongue firmly planted in his cheek, and then Katie Sweeney came up with a fun theme of Road to the White House. So I am totally stealing their idea (with permission) and giving it to my two classes tomorrow (I'm subbing at 6 am and have my regular class at 5:30 pm). If you go to the Pedal-On post, you'll see a variety of other song suggestions. Although I am pretty passionate about this election and the need for some serious change in our country, my goal was to keep it as non-partisan as possible (admittedly a bit difficult at times), so I decided to not use some of the more, er, judgmental songs... 

So, here's my rendition of the Rocky Road to the Whitehouse!

Warm-up:

1. Mission Impossible, U2 version (3:27)

2. I've Been Everywhere, Johnny Cash (3:17)

We're on the flats, checking out the political climate. Is it a Mission Impossible? Or is change possible? Remember in the show Mission Impossible - waaaaay back when, they always accomplished their missions, so I believe this mission IS possible with the right person! But as a candidate, get ready to travel non-stop, day-in, day-out, everywhere in this country! 

3. Closer to Free, Bodeans (3:11) 

4. I Can't Get No Satisfaction, Rolling Stones (3:44)

A fast flat first down the path of good intentions, that for just about every politician, seems to turn into the path of least resistance. Several surges, with cadence increases to 100 -105 rpm.

5. A Change Would do You Good, Sheryl Crow (3:50)

6. Get Off This, Cracker (4:11)

7. Rescue Me, The Alarm (3:23)

Jumping over all the mudslinging, and slogging through the media onslaught and misrepresentation. Jump through Sheryl Crow, followed by some 30-second runs with resistance during Cracker (very appropriate lyrics to this song). Back to surges on a flat during The Alarm (which is in honor of our "rescue package" that the new president will have to deal with).

22-minutes of climbing up the Slippery Slope (the next 6 songs):

8. The Yeah Yeah Yeah Song, The Flaming Lips (4:55)

Very powerful words in this song. "What would you do with all your power?" Power is very intoxicating to some. I guess that's why they go into politics! We have to be grateful there are some out there willing to take on these challenges.

Begin with an easy hill, gradually loading on the Power! What will YOU do with all that power under your legs? Stay seated throughout this song as you load it on.

9. I Won't Back Down, Tom Petty (2:58)

A few jumps on a hill. Time to stick to your guns, to your promises,

10. I Heard it Through the Grapevine (LDM101 Remix Radio Edit), Marvin Gaye (4:38)

Sometimes the media is like one big Grapevine! What are you listening to? Where does it come from? Where's the truth, and how do we really know? C'mon, just the facts, ma'am! Dancing with the media and the misleading political ads, let's continue to jump, much slower this time (16-32 counts if using the beat, or about 20-30 second transitions)

11. The Rising, Bruce Springsteen (4:47)

This is one of the songs Obama uses at his rallies. 

Strong and steady, sit most of this climb, and transition to a standing climb when he sings "Come on up for the rising" (he does it twice, at minute 1:10 and 3:45).  After the first one, sit back down after 30-seconds or so and continue to climb seated; after the second one, stay standing until the end.

12. Thunderstruck, AC/DC (5:01)

This is a song used by Sarah Palin at her rallies - you gotta hand it to her, she sure has a lot of gumption! A Great Hockey Mom!  

It's important voters aren't "thunderstruck" by their candidates, and instead base their choice on the facts and on more than one issue, issues that will help our country in the long run.

Powerful climb, allow yourself to get "thunderstruck" for a moment as you go a bit over your threshold, to the point of breathless, pushing it out in a standing climb on the most energetic parts of the song, then sitting back down to catch your breath. Watch your intensity, it's easy to get overly caught up in this one!

13. Spiritual High Part III, Moodswings (5:14)

This song speaks for itself. Riders can choose their own hill, but settling back into a manageable intensity. No matter your preference, think of the significance of the speech in the song, of the significance that an African-American is a candidate for president of the USA. Martin Luther King Jr is beeming! I only wish my mother could have lived long enough to experience this, she would have been so joyful! Whether he becomes president or not, just the fact that he came this far is indicative of the positive changes in our country.

Be grateful for how far we've come as a nation, how much more tolerance we have, how much more opportunity is available to everyone, than 40, or even 20-30 years ago. ...But we've still got a long way to go!

14. Time to Move On, Tom Petty (3:15)

Back to a flat road after our climb, bring the heart rate down.  The road to the Whitehouse is coming to an end. One president will move on, another will move in. We'll know who by the end of the day!

15. Strong Enough (to Be My Man), Sheryl Crow (3:10)

16. Waiting on the World to Change, John Mayer (3:21)

Cool down and stretch.