Yup, finally got some new tunes and yes, the title is a play on a Macklemore song which, yes, is on the playlist. Lots of quick beats to this one, plus some good standbys and – of course – a couple of mean hills to conquer.
1. “I’m Alive (Life Sounds Like)” Michael Franti & Spearhead - warm up, flat road, alternating lead legs. With more new faces in class this spring I am taking more time during the warm up to go through riding positions and body alignment on the bike. Make sure legs are parallel with each other and the bike, knees don’t come out past the toes at the front end of the pedal stroke, spine is neutral and shoulders are down.
2. “Lonely Boy” The Black Keys - add a gear for jumps. Start on an 8 count, switch to a 4 count after the 1st chorus, 2 count after the 2nd chorus. Break for 8 beats then finish on a 2 count.
3. “Inside Out” Eve 6 - Gradual climb. Ride in position 3 on each chorus, adding 1, then 2, then 3 gears by the 3rd chorus. Return back to light resistance for each verse.
4. “Block Rockin Beats” Chemical Brothers - Ladder sprints, light resistance. 30s on, 45s recover, 45s on, 60s recover, then 60s run followed by 30s recovery before the next song. Recovery pace is a moderate run, and sprints are at 80% effort.
5. “We Will Rock You” & “We Are the Champions” Queen - Oldies but goodies, and repeat offenders on my “nasty hill climb” list of songs. Starting from light resistance add resistance in increments (every chorus works) ’til it gets good and heavy. Then add a little more
6. “Radioactive” Imagine Dragons - Just love this song. It seems perfect for getting through a tough effort and having to then push even more beyond that. Dial it back a few gears from the end of the previous song. Remain in position 3, then take a gear off and sit on each chorus, picking up the pace as you go back down the hill.
7. “Can’t Hold Us” Macklemore & Ryan Lewis (featuring Ray Dalton) - While “Thrift Shop” is still getting more than its fair share of overplay, I discovered this little gem to give us something even more fun to run to. This drill comes from the Facebook group for instructors, Indoor Cycling Teaching Ideas: at light resistance- give yourself 20s coming off the previous song then pick up the pace for 3 sets of 30s. sprint in the seat, 30s. run in position 3, then 30s recovery in the seat.
8. “Adrenaline” Paul Oakenfold - I told both my classes last night and this morning that if there was one song I suffer equally with them, it’s this one. Medium resistance, pedal on the beat in position 3. Starting at 45s in to the song, sit for a 30s. surge, then come back up to position 3 to recover for one minute, 5-6 sets. (For the last couple, I shorten the run to 20s and the break to 40s just to get that one extra push!)
9. “Lose Yourself” Eminem - I haven’t used this one in a while because I think I may have overplayed it as I was building my repertoire But it’s back for one more big hill. Starting from medium resistance, add a gear and take it up to 3 for each chorus, leaving it on when you sit. You should come very close to max resistance – where you can still pedal smoothly but can’t add any more without getting choppy.
10. “Farewell Ride” Beck - Don’t touch that dial just yet. Grind it out here in the saddle for a few more minutes. I know, it sucks.
11. “Ain’t Nothing Wrong With That” Robert Randolph & the Family Band – Lighten up! Easy run on the beat for the verse, double time on the chorus. Run it home.
12. “Just Give Me a Reason” P!nk featuring Nate Ruess - Some nice cool down and stretching music. We all love this song too much- some people in the class were singing along. I guess we’re all suckers for a love song.