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Spinning or Indoor Cycling Playlist

Hi Team - This indoor cycling playlist has a combination of all elements in two groups.  We have "The Start" and "The Finish."  The start of the playlist has uptempo songs to keep the legs moving at a quicker cadence, over 85 RPMs.  The middle and end of the playlist ("The Finish") has a slower tempo, under 85 RPMs, and we will attack hills both in and out of the saddle.

Excited to see how the class will react to Fleetwood Mac! Throwback!

Enjoy and always wear a helmet : - )

Spinning/Cycling Playlist - 50 minutes of Pure R&B

Hi Team,

Here is your playlist for the week.  So excited to start tonight's class with Snoop Doggy Dogg.  

The main portion of the class repeats two elements, a hill and fast flat. We flip flop from leg strength to leg endurance.   Although repeated, the resistance on the fast flats will gradually increase throughout the ride. I based this off my rides around Cincinnati. One minute you're going up a hill and before you know it, you're back on the flat road. It's fun and thrilling! Ha!

Please note that all of the levels are in parentheses below, i.e. (5). Before each fast flat and/or after a seated/standing hill, the class can take a break and grab a drink. 

What types of music do you like in class? Random? Or all one genre?

Your Monday Playlist for Spinning/Cycling

Team,

Here is your Monday playlist!  Details are listed under the comments column. Some things to note:

• #4 - You Rock my World - Play with cadence - during the chorus or timed, ask your class to increase cadence without touching the resistance
• #5 - The World I Knew - start with an aggressive pace, close to 65-75 RPMs. Add resistance and keep this pace.  When pace falls behind, stop adding resistance.
• #7 - Remind them on the last song you increased/decreased cadence throughout the song - encourage class to keep it at on aggressive pace the entire song

Music can make or break a class. It's a blast to see people of all ages smile before, during, and after a great class with exciting music.

Monday Spinning/Cycling Playlist - 50 Minutes

Hi Team,

This playlist has it all! From MJ and Sheila E to Incubus and even The Dream!

Warn your class that each song is long, but it's a great ride!

Jumps on the hill: Cue "cadence does not increase or decrease"

Springs on the hill: Cue "if you can, cadence will slightly increase when we come out of the saddle"

Cycling/Spinning Playlist

My First Blog! Below you'll find a 50 minute playlist for a Cycling/Spinning Class.

Some things to note: 

• Introduce Resistance - I cue everyone to find their "Level 4" or "bottom of the hill" - this helps everyone start on the same level - "Right Turn takes you up the hill and Left Turn takes you to no resistance"
• RPMs - Revolutions per minute.  Here's an easy way to count RPMs - Ask your class to count the right knee, on the up or down stroke. Take a 6 second count of the knees and multiply it by 10.  For Example: 6 Second Count, 9 Right Knees X 10 = 90 RPMs - If it's more "add resistance" and less means "takes some resistance off"
• Standing Climb - Cue "elbows in," "weight in the pedals," and "butt over your seat"
• Seated Climb - Cue "complete circles," and "breathe!

Let me know what you think!


Thanks Team!