It’s the season of love hearts, chocolates and flowers which means it’s time for a new spinning playlist! Though this playlist could be used for running, hitting the gym, gardening or having a dance around your kitchen *ahem*. This playlist is a rehash of one I made last year but never got around to posting, because I suck. Ok maybe I don’t totally suck, but I kept saying I’d post playlists regularly and never got around to it, bad blogger! So here is the new updated valentine, love, relationship inspired playlist. Remember it isn’t all lovey dovey on valentines day so it has to have some upbeat, tongue in cheek tunes on the playlist too, because we all know that themed playlists can turn some people off… not me though. I love these suckers! Remember the class profile is a suggestion, feel free to take one or two of the songs, and create your own profile to them.
Warm up – flat in the saddle. Typical warm up banter with the class about form and technique. Always good to remind them every class of positioning etc. Remember to teach like there is a beginner in your class!
Time for interval style tempo track. From the get go add around 20% resistance and call it. Up out of the saddle into 2nd position in the chorus (bonus challenge to add 10% more resistance beforehand) then back down in the saddle for the verses.
First speed work track. Sit down, (take the resistance to around 20% if you added in track 2) and sprint through the chorus. Remind the class no bouncing! Control the speed, make the legs work!
Venus – Soda Club [iTunes affiliate link / Amazon affiliate link]
More interval style tempo work with optional switchback. From the get go add around 40% resistance and then come up out of the saddle into 3rd position in the chorus. For the bonus switchback to add 20% more resistance before coming up, and take it back off when you sit down for the verse.
Add, add, add resistance (around 80%) for a slow and steady climb to the top of the hill. High resistance, slow speed and lots of determination required. Coach the class through the climb. If you feel evil in the last minute of the short song ask them to add another 10%!
Sprints. Take the resistance down to around 20% then ride it out for a while. In the chorus add 10% and speed up. Stay down in the saddle
One word – JUMPS! Start with around 40% resistance then do jumps for 8s, 4s and option of singles in the chorus. Remind the class to try not to pull on the handlebars, and stay in control, and sing! And despite what the song says, NO wiggle wiggle wiggle, yeah!
Tainted Love – Milk Inc. (not available – old album I guess, check it out on grooveshark or do a google search it’s so catchy!)
Add resistance to around 30% and then use the tempo to drive the class through saddle, 2nd and 3rd positions. I love the song, it’s an upbeat cover mix but people know the original so they know the words. The instrumental for me is usually 3rd, with the chorus in the saddle and the quick transition in between in 2nd.
Gona Love Me – Hixxy (Hixxy hasn’t made it to the USA I guess? Not available in “my country” to link to)
BodyCombat song but man it’s sooooo good for sprints in the saddle! Resistance to around 20% NOT FLAT here remember to remind the class we don’t want bouncing butts! The sprints are fairly long and start early. Listen to it, you’ll FEEL it!
Another interval style tempo track. From the get go increase resistance to 30%, then for each chorus add 10% coming up out of the saddle into 2nd position. At the end you should be around 60% resistance and ready for the climb to come!
Come on don’t deny you don’t know all the freakin’ words to this song! Add a hella tough resistance (80-90%) and come into third to get the chest down, booty up and pull up those peddles for a hard hill climb. Remind the class to sing through the pain, hahahaha.
Ok, take the resistance down a little, maybe to around 50% and stay up out of the saddle for one of two options: Stay up in third take the resistance to around 60-70% easy in the verse then faster in the chorus. This will really build some heat in the legs and suits the faster chorus tempo. Or if you’re the kind of instructor that does isolation work then come to second position and work on isolation during the chorus, and a recovery during the chorus. Either way is hellish!
I’ve used this before on a playlist but after the hell off the last 50 minutes bring the resistance down to 30% and just ride through. Depending on your class I like to come out of the saddle for the chorus and back in the saddle for verses. For the last chorus though I take the resistance down and just cool all the way down. Feels good. Song is peppy enough, cheerio!
Too catchy NOT to use for a stretch. I’m not a huge fan of Kelly Clarkson but sometimes she does some good tunes. Remind your class how important it is to stretch.
You can purchase the playlist at iTunes (click the image below) or Amazon. I make things super easy for you huh? It’s worth remembering that you need to LISTEN to the songs first and decide if they are appropriate for your class and venue. Bad Romance by Lady Gaga for example has the word b*tch in it, for some classes that may not be appropriate so use your judgement!
I have another playlist I want to share soon, so I’ll be posting that later in the month.
Let me know what you think of the playlist in the comments below, and any additions, or changes you made if you used it!