Tag Archives: ride profile

New playlist alert!!!

Whew! Finally…got a post in before the week was over.

Music inspiration has been coming from some various blogs (<–links to Chris Spins and Spinning Freak) and Spotify. If you teach spin, follow Julz Arney on Spotify, she’s got some great music!

This profile was all about hills and intervals and it was a good one! I heard some “oof’s” and “ugh’s” and “woo’s”and heavy breathing from participants, so you know it was a good workout. I did use a couple of Robin Skouteris’ mashups, which I posted about last week. Of course, those songs aren’t on Spotify, but be sure to check them out…if you’re in to that kind of thing.

Here is what we did:

  • Pumpin Blood- Warmup: nice and easy
  • Love Runs Out- Power surges in the saddle. 3 total surges
  • Tongue Tied: rolling hills- added resistance to go up to 3rd, took off resistance & added speed to go downhill in the saddle
  • Run Away Baby- Power surges- run in second, sit & surge. 3 total surges
  • Breaking a Sweat: Sprints. Start at :30, 30 on 30 off, 5 total
  • 25 Miles: Start of 10min hill. Started off easy (seated) and added tiny turns every 30 seconds till reach a medium hill (stand)
  • Rock This: staying on a medium hill (standing) with jumps
  • Run this Town: last stretch of hill, going from medium to heavy (standing). Transition to seated for the last 45 seconds.
  • Train in Vain: recover/flat road
  • Wings: Power surges. Start up in 3rd, add resistance and go a bit faster, add a bit more resistance and sit & surge
  • Girls Just Wanna Dance: Sprints.  30 on 40 off. Work hard to earn that extra 10 seconds of recovery, start at 1:00
  • Some Kind of Wonderful: start cooling down
  • You Shook Me All Night Long: stretch

Hope you all have a great weekend! Let me know if you try out this ride!




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On the level

Holy soreness! I am still recovering from Tuesday morning’s weight sesh. Not only have my arms been sore, but my hammies have a special kind of hate for me. When I woke up this morning, not only did I not know why the hell my alarm was going off, but I could barely walk. Deadlifts and squats have a way of doing that to me.


Thankfully, I wasn’t dead (even though I felt like I had zombie legs) and I did realize that the reason my alarm was going off was because I had a class to get to!

When I was making a plan of attack for today, I knew that I wanted a couple of tabatas mixed in with some hills and speedwork. I was looking for new tabata songs when I stumbled upon Beth Alexander’s blog. Thanks to her, today’s class came together very easily. I used her “Level your playing field” ride with a few tweaks. Also, thanks to Beth, I have a new way of putting together my ride profiles so it’s easier for you to understand and use. Big round of applause for Beth! Woo!

The idea behind this ride is that you go through four different levels:

  1. easy: just like it sounds…easy peasy
  2. moderate: still feeling comfortable, you could carry on a conversation with the rider next to you
  3. hard: getting uncomfortable, legs starting to burn, difficult to speak
  4. very hard: uncomfortable, breathless, no speaking possible

Typically I use a 1-10 scale for RPE (rate of perceived exertion). This is basically the same, but a bit more simplified. I liked the idea of having four easy levels to hit. This ride is 45 minutes and if you are hitting those levels, it’s a doozy with a great playlist. FYI- The “Wild Night” that I used was the Van Morrison version, but I can’t find it in Spotify, so John Mellencamp is in there. Also–I can’t find the AC/DC version of Thunderstruck on Spotify. 

On the level

You can download this handy PDF!

Now if you excuse me, I’ll be trying to stretch out these hamstrings! I see some downward dog and forward bends in my near future.

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Just another manic Monday

Welp, it’s Monday and it is a bit crazy over here. The little and I have been fighting a cold for about 10 days now, so this morning we went to the doctor for him and this afternoon we are going for me. The little has a sinus infection (poor baby boy), so we’ve got to pick up his antibiotics. Maybe we will get matching scripts…

It’s been a while since I’ve posted one of my playlists and since the little is napping, I’m able to get a post in. Yeah for multitasking!!! This playlist was mostly made up of recent downloads. Seems like the end of summer has brought some great new spin tunes to the radio these days.

This playlist is 47 minutes and is more of a speed workout with a couple of hills thrown in for good measure. As always, there are a couple songs that won’t play in Spotify. Sorry! I already talked about my love for the Rolling with the Tiger mashup. It’s amazing. If you haven’t taken a listen yet, get on it!

Here is the ride profile (along with some commentary):

  1. warmup (I’ve been waiting a while to use this song, I kind of forgot about it until the other day)
  2. playing with resistance in speed in all 3 positions. Each minute add speed and resistance and change positions- start seated, go up to second, end out in third. (Love this song. Had an old spin instructor that I’ve stole it from.)
  3. tabatas- 20 on/10 off (repeat 4x) (A So You Think You Can Dance inspired find!)
  4. recover and then get back on a flat road- Right/Left drill (This song is my new find. I haven’t listened to much of Wunder Wunder’s other stuff, but I plan on it.)
  5. around the world jumps on a small hill (an oldie, but a goodie)
  6. add resistance and take it up to 3rd. Alternate between seated & third. It will feel steeper when seated, try to maintain pace in both positions. (click the link above to fall in love with this one!)
  7. flat road- after recovering, play with resistance and speed. Add speed and resistance, then add speed or resistance and sprint on fastest part of chorus. (I want to hate Maroon 5, but I just can’t. #sorryimnotsorry)
  8. Add enough resistance to take it up to 2nd at a moderate pace. On chorus add resistance and push harder. (I seriously have this song on repeat. Cannot get enough.)
  9. small hill in the saddle. add in a few 8 count jumps. (Ummm, I know that the 14 yr olds are probably loving this song and don’t even realize it’s a remake. Word up.)
  10. back to a flat road and play with speed and resistance (found this song by watching So You Think You Can Dance). I actually have found quite a few good spin songs because of that show. There is another Club de Belugas song that they featured that I use as well.
  11. tabatas- 20 on/10 off (repeat 4x). (I love this remix. It’s faster and not quite 4 minutes. I can’t find it anymore on YouTube to share with you 😦 )
  12. cooldown & stretch
  13. continue stretching (Love this Summertime Sadness cover. The singer-songwriters get me every time!)

I hope you are all having an awesome Monday. Got any new music that you are loving?

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The end is near

Yep, it’s that time again. The kiddos are shopping for backpacks and nerding out over their new pencils and pens. Wait. Was I the only kid who would stare at her trapper keeper and keep putting her pens & pencils back in the zip up pouch case? Geez. I hope not. I also hope I wasn’t the only kid who planned her first day of school outfit a week in advance and had it set out and ready to go. If so then…NERD ALERT! <– I think I need to make a shirt that says that!

Anyhoo- the end of summer is upon us! Well, if you aren’t going back to school or don’t have kids heading to school (like me) then you still have some time left to enjoy that summer sun. BUT…in honor of the folks who were/are nearing the end of summer, I decided to make a little playlist. I love a theme! The “End of Summer” playlists boasts songs that are about summer or were/are big time summer hits.

You guys….get super excited about this….

I MADE THE PLAYLIST IN SPOTIFY!!! I promised and I finally followed through. Behold!

AHHH! <that should sound like angels singing BTW>

The only bummer is that the mashups I used are not in there. Also, I always use clean versions of the songs since I teach at the YMCA, the versions in Spotify are not clean.  So…here is the full list in iTunes so you can see the order. I’ll post the YouTube videos of the missing tunes after the ride profile.


This was a 60 minute ride and I really liked how it flowed. I am kind of in love with this playlist and have listened to it quite a few times since. Here is what the ride looked like:

  1. warmup- nice & easy to get those legs warm (3-4 RPE)
  2. flat road- speed up 1-2 pedal strokes on the chorus (5 RPE)
  3. Up to 2nd, sit in saddle and speed up on chorus (6-7 RPE)
  4. Rolling hills- seated to climb, to 3rd for descending (6-7 RPE)
  5. seated hill with a couple resistance variations (7-8 RPE)
  6. speedwork- fast flat and speeding up 1-2 pedal strokes, repeated this twice (7-8 RPE)
  7. 4 count jumps (6-7 RPE)
  8. 2 minute seated hill, add resistance and come up to standing for last 2 min (7 RPE)
  9. recover for 60 seconds, then get on a fast flat (6 RPE)
  10. Fast tempo climb switching between seated & 3rd (8-9 RPE)
  11. recover and then a seated hill, adding resistance on the chorus to slow down the legs, backing off and repeating (7-8 RPE)
  12. hill continues up in 3rd, jumps going from 2nd to 3rd (6-7 RPE)
  13. fast flat, add speed & resistance, add speed- repeat 2x (7 RPE)
  14. up to 3rd, add resistance then add speed on chorus, back to start- repead 3x (7-8 RPE)
  15. recover then getting on a fast flat in position of riders’ choice (5-6 RPE)
  16. 3 sprints- first two roughly 30 seconds, last one 60 seconds with backing off for 10 seconds in the middle (9-10 RPE during sprinting)
  17. cool down
  18. stretch

And here are the missing mashups from my Spotify list:

Call Me On Broken Glass: one of my all time favs!!!

Summertime: A remix of the DJ Jazzy Jeff & Fresh Prince classic by Venice Beach. You can get a free download on Soundcloud!

Stayin’ Hot: I posted this one as my mashup of the week last week, but here you go again. This has been on constant repeat for me the past few days. Well, pretty much every day since I taught this class on Saturday.

I’ll Be Missing You (Don’t Raise Your Glass): Love this one for spin! You may have seen this one before on one of my other playlists.

There ya have it! Let me know what you guys think of the playlist! What are you favorite summer songs?

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Pile in…let’s road-trip!

I finally feel like I am starting to get some of my creative playlist mojo back. I don’t know why (could be the 5mo old boy), but I am flat out exhausted these days. Being creative is much more difficult when you don’t even want to move. Tired or not tired, I have classes to teach and playlists/ride profiles must be made. No rest for the weary!

This past Saturday I had an hour class to teach. After teaching so many 45 minute classes, coming up with an hour playlist seemed quite daunting. No need to fear though, I had a theme ride up my sleeve.

We all remember family road-trips as kids:  some were great, some were not so great. I have to say that I was always jealous of the kids that got to ride backwards in the Volvo’s. You know, the way-way back seat where you could make faces at people driving. I don’t even know if these seats were in Volvo’s, but I am assuming they were. Anyways, our family had a van, so I didn’t get to sit backwards. I did, however, get to torment my brother. I think my most famous line was, “Mom, he’s looking out my window.” Yeah, that went over well.

On Saturday, I took my class on a little road-trip. As I aged, I grew wiser and realized that the best part about a road-trip was the music not sitting backwards making faces at strangers. There are songs that still take me back to driving from college to home and back again. Actually, a couple of those songs made this playlist. After this playlist was done, I was really stoked on it, but as always, I get nervous that no one is going to like it. Thankfully my class did like it! If you take classes, it’s always nice to say a little something to the instructor. I love it when I get feedback.

Summer isn’t over yet, so whether you are going out on a bike ride or traveling by car, here is my road-trip playlist for you!



I just learned that you can make you own playlists in Spotify, but I was too lazy/didn’t have the patience to get this one in there. I know. I suck. Hopefully I will get my act together soon so you can actually listen to these lists.

Here is the ride profile if you are interested:

  1. Warmup
  2. Add a bit of resistance in the saddle, up for jumps, sit and go faster (x2)
  3. Fast flat, surge in 3rd on chorus, stay in 3rd, surge in saddle & repeat
  4. Rolling hills
  5. Flat road switching between the saddle and 3rd.
  6. Springs: 15 on/ 15 off
  7. Seated hill. Start on small hill and work to medium. Stand for last minute.
  8. Medium to heavy hill in 3rd, sit for last minute and take a bit of resistance off
  9. Flat road, play with speed
  10. Run in 2nd, sit & sprint
  11. Jumps on a hill
  12. Heavy hill in 3rd, sit & surge
  13. Recover for 60seconds, then sprint pyramid 10/20/30/30/20/10 (20 seconds of rest between each sprint)
  14. Cool down
  15. Stretching continues

I really teach along with the music and this playlist had me in a groove. I really hate when teachers don’t teach with the music. For example: playing a slow song and telling you to sprint. One of my big pet peeves.

I want to know what you guys think! Do you like this playlist? What would be your road-trip songs? Obviously, there are a lot of great songs that I didn’t use. I tried to use all new songs and none that I have repeatedly used in class (like Down Under by Men at Work). I’m thinking there will need to be a 2.0 version of this playlist.


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The Endurance Ride

So every month Mad Dogg Spinning sends out a ride profile email if you are a member. They give you 4 ride profiles in the email and tell you what music they used and give you cues. Usually I take a look at these rides, but am never impressed with the song selections. Last month I really liked two of their profiles and being short on time these days, I actually used their endurance ride profile. I did make a few song changes and I added a sprint at the end. Gotta put my stamp on it a bit!

I like endurance rides. It’s amazing how challenging keeping a pace and being in the saddle for a prolonged period can be! An endurance ride isn’t as sexy as an interval ride, but hey…you gotta work on that base fitness if you want to get faster or stronger.

So…here it is…The Endurance Ride (47min):

  • Warmup: seated, run in second for 45 seconds, back to saddle/ Pumpin Blood by NONONO
  • Flat road: stay within 80-110 RPMs/ Back in Time by Pitbull
  • First Incline: seated 60-80 RPMs/ Salty Sweet by Ms Mr
  • Flat road: two cadence changes, resistance stays the same, speed up 1/2-1 pedal stroke after each minute/ Pompeii by Bastille
  • Standing climb (60-80 RPM): change between 2nd & 3rd position/ Timber by Pitbull feat. Kesha
  • Flat road: 80-110 RPMs/ Lift Me Up by Moby (Mylo Mix)
  • Run with resistance: switch between 2nd & 3rd/ Troublemaker by Olly Murs feat Flo Rida
  • Standing climb: two resistance changes(60-80RPM)/ The Man by Aloe Blacc feat. Kid Ink (remix)
  • Flat road with 8 count jumps/ Rock Your Body by Justin Timberlake (Paul Oakenfold remix)
  • Flat road: cadence stays the same, add small turn of resistance after each minute/ Wake Me Up Down Under by Avicii VS Men at Work
  • Sprints: 30 on/30 off, 30 on/20 off, 30 on, recover/ 4 Minutes by Madonna (remix)
  • Cooldown & Stretch/ Runaround by Blues Travelers

The key to the flat roads is to stay within that 80-100 RPM range. It does work up quite the burn! With the RPMs, I did have my class check that they were in the correct range by counting every time their right knee came up for 15seconds. After 15 seconds, you take the number and multiply it by 4. I didn’t have them check for every flat hill or climb, but I did it during the first flat and hill so they knew where they should be for the other flats and hills. It would get pretty annoying to check this every single song.

So…what do you think? What are your favorite rides? Endurance…Strength…Intervals?

I’m working on a new playlist for Saturday! It’s got a little bit of everything. Also, I think I am still a 14 year old girl at heart…that song “Classic” by MKTO will be making a debut. Yeah…. Hopefully my “No Diggity/Thriftshop” mashup makes up for it!


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