I mentioned last month that part of my new blog format is helping instructors out a little, providing tips, tricks, info and playlists. As such I decided it would be fun to provide a Spinning playlist each month.
I have a pretty eclectic taste in music, and I like my spin classes to reflect that. I’ve had great feedback from classes regarding my music and I’m always open to trying different songs, different styles and mixes. The spinning playlist #2 features songs new and old, and from genres ranging from rap, rock, dance and metal! I think this also means that there is something for EVERYONE on every playlist I create. When I create new playlists I try to keep a few songs the same, so you may see a couple of songs from Januarys playlists again, don’t worry that’s intentional! Sometimes those spinners get freaked out if you do ALL new tracks, so I keep a couple the same and usually introduce new songs gradually. That gives me options to mix up 2 playlists so each class during the week/month can be different 🙂
Ke$ha – Your love in my drug. Starting out with a nice and easy flat road. Adding a couple of turns of light resistance to come out of the saddle into 2nd position for the chorus. Then taking it off again to sit back down in the saddle during the verse. This is a fun upbeat song with lots of lyrics.
Ok Go – Here it goes again. Starting seated with a smooth even pace, adding some resistance coming out the saddle into 3rd at 0.35-0.51 then 1:14-1:50 and again at 2:12 till the end of the song. Also works as a warm up if Ke$ha isn’t your thing 😉 Leave the resistance on for the next song.
Lady Gaga/Beyonce – Telephone. Slowing down the legs for an interval song. Begin by adding some resistance to a medium climb. At 0:46 add 3-4 turns of resistance and come into 2nd, then 1:02 into 3rd. At 1:21 come back into 2nd and prepare the class for an upcoming isolation in the lower body at 1:30 which lasts for 40 seconds, at 2:10 you go back to normal pace in 2nd, 2:41 go into 3rd and keep pedaling.
Joan Jett – I Love Rock’n’Roll. Interval climb nice, slow and heavy! HEAVY for the next two songs so get ready by adding 2-3 turns right off the bat slowing down the legs. Saddle for the verse adding couple of turns before 0:42 to come into 2nd for the chorus. 0:57 back into the saddle pushing through the resistance. Adding a couple of turns before 1:23 back into 2nd. 1:38 back into the saddle pushing through the resistance. Adding a couple of turns before 2:06 back into 2nd for the remainder of the song PUSH IT! Keep the resistance at for the next song – STILL CLIMBING!!
Garbage – I think I’m paranoid. Still keeping the resistance from the last song 0:25 pick up the pace a little into 2nd, 0:44 come into 3rd with that quicker pace! 1:03 back into the saddle to push through 1:28 pick up the pace again and into 2nd, 1:46 into 3rd with a quicker pace at 2:06 come back into 2nd for HEAVY isolation in 2nd (listen to the music) back into 3rd at 2:25 picking up the pace. 3:19 come back into the saddle till the song ends. At the end take off the resistance to an almost flat road.
Terrorvision – D’ya wanna go faster. My ALL TIME favorite song for running in 2nd or sprints, once you listen to it you’ll know why. It just SCREAMS speed! For this playlist I choose to do smooth and steady seated for the verse and then come out of the saddle into 2nd for the chorus picking up the pace. Listen to the music! D’ya wanna go faster? Pumps up the class members too!!!
Eurythmics – Sweet Dreams. Start in the saddle, already on a mild/moderate climb from the last song so add another couple of turns to take it to a moderate climb. After 1 minute mark: 30 seconds in 2nd (add resistance), 30 seconds in 3rd, 30 seconds in the saddle – repeat till the end of the song which should be 3 rotations. At the end of the song keep the resistance!!!
Fragma – Toca’s Miracle. Still climbing here but leveling off throughout the song. Starting heavy from the last song so let’s release a turn or two, and in we start in the saddle. at 1:14 your gonna come into 3rd for 15 seconds, then into the saddle releasing the resistance a notch, repeat into 3rd at 1:59, saddle at 2.29 releasing resistance again, 3rd at 2:43, saddle again at 3:14 to the end of the song. Listen to the song you’ll FEEL it!
No Doubt – Just a Girl. Sprints! Time for sprints in the saddle! This song just screams sprints. Start with a little resistance to take out the bounce when you sprint, nice and easy pace. Sprint #1 at 0:26-0:47, back in the saddle at an easy pace getting ready for the next one at 1:11-1:41, back in the saddle to recover, then last sprint 2:22-2:11 (up to you here, generally I keep them sprinting till the song ends).
Katy Perry/Snoop Dog – California Gurls. Interval climb. Start seated adding some resistance 5+ turns 🙂 Adding 3 turns coming out the saddle into 3rd at 0:54-1:24 saddle and take off the 3 turns. Add it back around 1:45 coming out to 3rd again at 1:55-2:20 then into Isolation in 2nd at Snoop Dogs rap during 2:25-3:02 back to 3rd for the songs end.
Flo Rida – Right Round. Jumps on a hill. At 23 seconds we head into 8 counts up in second then down in the saddle for 8, then 4′s, 2′s, 1′s, repeating throughout the song. If you know the song you can tailor the number to the verse/chorus, that’s how I usually teach it doing 1′s throughout the chorus. Good thing is you don’t need to verbally cue much, use hand signals, which gives your crew a chance to get into the lyrics and rhythm.
Moulin Rouge Soundtrack – Lady Marmalade. Another transition climb starting in the saddle, add a little resistance for mild-moderate hill then let’s get started! S 0:25 – add resistance 0:45 into 3rd for 10 seconds then back into the saddle for the verse. 1:06 add resistance and into 2nd, add resistance at 1:27 and into 3rd for the rap, extended session in 3rd here, 2:30 back into the saddle again for Christina’s verse and another longer session, add resistance and into 2nd at 3:05, into 3rd at 3:25 then staying there till the end. Option to add more resistance here if you want.
The Offspring – the kids aren’t alright. Sprints again here, remember to keep SOME resistance to take out the bounce in the butt. Sprints are during the chorus at 0:58- 1:17, 1:55-2:15: , 2:34-end. I tell my crew that it’s all out sprint during those 20 seconds! Go for it, the class is almost done!
Disturbed – Enough. Yep getting down and dirty with some thrash metal! I said I had eclectic taste in music, lol. Strangely EVERYONE loves this track. I tell them it’s the last climb MAKE IT COUNT – make it HEAVY!!! Start with LOTS of resistance moderate to heavy climb. Small pushes in 2nd, then 3rd with added resistance each time. Add and into 2nd at 1:02 then into 3rd at 1:24-1:37 when you come back into the saddle pushing through. Add and up to 2nd at 1:59, pumping up into 3rd at 2:32-2:46 then back to the saddle, adding again and into 2nd at 3:02-3:50 sitting back down in the saddle to finish out the song.
Billy Idol – Rebel Yell. Taking off the heavy climb from the last song into a run on a flat. Starting seated giving your class a little recovery. Run in 2nd at: 0:46-1:09, 1:39-2:03, 2:31-2:56 & 3:53-song end
No doubt – Don’t Speak. Cool down/Stretch
Hope you like the playlist and at least get some inspiration, or find one new song that helps with your spinning. Let me know what you think of the playlist and songs or even the format I chose for the songs. Everyone teaches differently so it’s good to see what we are teaching differently to each song.