Strong Enough 047

Posted on by FOR THE RIDE INSIDE

Looking back at this ride mix…10 YEARS LATER!
Encore ride coming soon!
TGIF

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Winter 2013 SPIN #23 (45 min)
01 Walk – Foo Fighters – 4:16 (Welcome / Warm up)
02 We R Who We R – Ke$ha – 3:25 (Seated / Standing Flat)
03 Vertigo – U2 – 3:15 (Seated Flat w/ Rolling Hills)
04 Strong Enough – Matthew West – 4:04 (Seated / Standing Hill)
05 Tightrope – Walk The Moon – 3:29 (Seated Flat w/ Jumps)
06 The Way I Are – Timbaland vs. Nephew… – 3:50 (Seated / Standing Hill)
07 Made Of – Nause – 3:42 (Seated / Standing Flat)
08 Greyhound – Swedish House Mafia – 6:51 (Quick Seated Flat w/ Leg drills)
09 Smells Like Teen Spirit – Nirvana – 5:02 (Seated Flat w/ Rolling Hills)
10 You’re Gonna Go Far, Kid – The Offspring – 2:58 (Sprints / 3 X 15s)
11 Find Your Kindness – Rend Collective Experiment – 4:09 (Cool down / Stretch)

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First Ride: 4G Athletic (Jenison, MI)

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One final shout-out to the owners, trainers, employees, and members that made this a first-class, one-of-a-kind studio and fitness community! I remember my FIRST RIDE visit in 2018…after hearing lots of great things from so many people in the SW area of greater Grand Rapids. Best wishes to all as one chapter closes…and another opens! RIDE ON!

After May 2023, 4G ATHLETIC will permanently close.

Sadly, we’ve lost many great public, group fitness businesses in the area in the wake of the extending and lingering Covid pandemic. Others include: The Dailey Method, CycleBar, Shape Your Life Studios, and Allegro Coaching.

All the best to the others who continue to offer a great venue and fitness program in the greater GR area! (Greater GR YMCA, MVP, Lunar Cycle, Spoke, Yoga Fever, Evolve Fitness, The KROC Center, Walker Ice & Fitness, and others…)

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It’s only been a couple weeks since my last FIRST RIDE post, but since I never actually did the class, I thought I would finally visit 4G Athletic, which opened nearly a year ago.

This facility is like four boutique studios in one…4G is short for 4 Groups: Bike, Flow (Yoga), Lift (think Body Pump), and Move (think Bootcamp with treadmill, rowing, TRX, and weights)…all under one roof.

Each of the four groups has it’s own dedicated and enclosed space in the building, along with an open reception area, changing rooms, bathrooms (no showers), and water station.  By design, the extras are minimal, to keep the pricing down.  Just bring your own water, shoes, towel, etc. and 4G provides a remarkable fitness facility, equipment, and staff!

1. BIKE

2. FLOW

3. LIFT

4. MOVE

There is some serious West Michigan fitness money behind 4G…MVP Sports Clubs…

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Do Or Die 079

Posted on by FOR THE RIDE INSIDE

Ready or not…May ’23 will be here soon!
I’m giving DO OR DIE and encore ride tomorrow, just about 10 years since I took this one for a “SPIN” in 2013. If you cannot check out the full ~45 minutes of my 79th spinlist…do give these a listen (again): DO OR DIE (Thirty Seconds To Mars), DIANE YOUNG (Vampire Weekend), TAKE IT OUTSIDE (Brantley Gilbert), and DRUM TRIP (Rusted Root).

I have big plans for the next 31 days of 2023…watch for an update on that this June. Make it a great May Day Monday & ENJOY THE RIDE all month long! And watch for another fresh ride/mix (#552) soon!
-Steve

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Summer 2013 SPIN #04 (46 min)
01. 4:08 WARM UP / Do Or Die – 30 Seconds To Mars
02. 6:02 SEATED & STANDING FLAT / Take Me – Tiesto w/ Kyler England
03. 2:40 JUMPS / Diane Young – Vampire Weekend
04. 4:48 ROLLING HILLS / Our Love Is Loud – David Crowder Band
05. 3:33 SPRINTS (3 x 25s) / How Far We’ve Come – Matchbox Twenty
06. 4:17 SEATED & STANDING HILL / Take It Outside – Brantley Gilbert
07. 4:19 SEATED FLAT & SEATED & STANDING HILL / Feel The Beat – Darude
08. 3:36 JUMPS / Misery – Maroon 5
09. 3:45 SEATED & STANDING FLAT / Drum Trip – Rusted Root
10. 3:48 STANDING SPRINTS (3 x 25s) / Alone – Sleeping With Sirens w/ MGK
11. 4:08 COOL DOWN & STRETCH / Bring Me Home – Sade

On Spotify:

On YouTube:

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Your Wildest Dreams: SPINdurance 2019.2 460

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Sunday April 2nd is the end of our 12-week Endurance Cycling series…for me, it’s been the most successful Indoor Endurance Cycling season EVER! Tomorrow we’ll do an encore of this ROCKIN’ mix…Enjoy the Ride!

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Inspiration:A west Michigan snow day calls for a SPOTIFY marathon AND a new 90-minute playlist / ride profile! This time my brother-in-law Clint had some great suggestions…this should be a GOOD ONE, planning on this for tomorrow’s FTP 90 class!

The ride is named for the Moody Blues track and perfect for this ALTERED STATES theme…plenty of chemically-induced tunes (there’s more that didn’t make the cut this time). Includes many of the “classic” artists: Styx, The Doors, The Beatles, Steve Miller Band, The Rolling Stones, Rush, Jefferson Airplane, Queen, Led Zeppelin, Cream, The Who, The Cars…and others. A more current, but fitting bonus track is Lover, Leaver by Greta Van Fleet (homegrown in THE MITTEN – aka Michigan!)…thanks Clint!

More hills on this one, so the target for the five zones on this ride is heavier in Yellow:

Zone 1 (White): 5%…Zone 2 (Blue): 5-10%…Zone 3 (Green):…

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Obsession 378

Posted on by FOR THE RIDE INSIDE

Still Obsessed!
Welcome Spring ’23 and HAPPY Monday (World Happiness Day)…better get to the Cycle Studio and ENJOY THE RIDE!

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Inspiration: There’s no doubt about my strongest obsession for the past 5 years! I continue to enjoy my time in the Cycle Studio after a half decade of cycle classes throughout greater Grand Rapids…and blogging about all-things-studio cycling. The fuel for my obsession: GR YMCA and it’s members, instructors and management, Spotify and the hundreds of contributing & amazing musicians, SoulCycle/FlyWheel and growing number of boutique cycle studios around the world, fellow bloggers and fitness fanatics…etc.
Here’s a 60m+ ride to celebrate my OBSESSION and hopefully another 5 years FOR THE RIDE INSIDE! Don’t miss favorite tracks by these artists: Katy Perry, Pink, French Montana, All Time Low and Slushii!
Genre: Alternative, EDM, Pop, Rock
Approximate time: 65 minutes
SPINlist and Summary Profile:
Warm Up – Bigger Than Me / Katy Perry
Seated / Standing Flat – Tightrope / Above & Beyond
Seated to Standing Climb – Miracle (Stripped) /…

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Trophies: NCAA March Madness Theme Ride 524

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The 2023 mix is in the works, here’s a look back at the ’22 mix…

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One more post before Monday, I’ve been relentless on the laptop this weekend!

I thought February was ripe for THEME RIDES…but March is a Mad Theme month too! I think this is my first attempt at March Madness / Game Day Ride mix, so LMK what you think (I love your LIKES, COMMENTS, and SHARES!).

I used some resources from GOOGLE, YOUTUBE, SPOTIFY, and my personal favorites over the years to craft this 66-minute SPINlist (I couldn’t cut any of them). I hope your team goes all the way to play (WIN!) on April 4th!

SPINlist and Summary Ride Profile:

WARM UP: Gonna Get It Started / JAXSON GAMBLE

FIRST CLIMB…JUMPS ON A HILL: Start Me Up / The Rolling Stones

STANDING JOG / SEATED SPRINT INTERVALS: HandClap / Fitz and The Tantrums

HEAVY RHYTHMIC CLIMB…ALT SEATED / STANDING: Let It Rock / Kevin Rudolf, Lil Wayne

HEAVIER CLIMB: Believer…

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Caffeine & Cycling performance

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I spotted an article teaser from The New York Times: Scientists agree that drinking coffee before working out can improve performance. But it’s important to know the potential downsides and how to best use coffee to your advantage. Here's how to use coffee correctly before a workout...https://www.nytimes.com/2023/02/02/well/move/caffeine-workout-exercise.html If you like the pictured mug, check this … Continue reading Caffeine & Cycling performance

Do It To It 528

Posted on by FOR THE RIDE INSIDE

Happy MLK Day!
Also another 6PM Happy Hour Ride tonight…with an ENCORE of this HIIT mix.

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After reminiscing with a 2015 post earlier this week, I decided to give #252 a REFRESH, and add another 15 minutes for a Full Hour Burner! If you’re ready to DO IT TO IT…this is IT!

From a 2020 Lauv track to an 80’s track from Yes, and lots in between…this really is IT!

All these artists: Cardi B, Bad Bunny, J Balvin, Regard, Enrique Iglesias, Pitbull, Adele, Journey, DJ Snake, AlunaGeorge, Seether, ACRAZE, Cherish, Lauv, LANY, Fall Out Boy, John Mayer, Black Eyed Peas, American Authors, Fifth Harmony, Kid Ink, Metro Station, Yes, Garbage, The Weeknd!

Summary Ride Profile and Playlist:

WARM UP: I Like It / Cardi B, Bad Bunny, J Balvin

ALT SEATED / STANDING FLAT: I Like It / Enrique Iglesias, Pitbull

ALT SEATED / STANDING HILL: Rumour Has It / Adele

SEATED FLAT: Any Way You Want It / Journey

ALT SEATED…

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From THE OTHER STUFF: Too Old for HIIT — Stay Healthy Weekly

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We grew too old, Susan and me. I worked at the fitness center, not in the gym or the pool, but upstairs with the management. I worked out the finances. Twice a week, I biked in before sunrise to instruct spin classes. These are in the news lately, spin classes, the online ones. Peloton made […] … Continue reading From THE OTHER STUFF: Too Old for HIIT — Stay Healthy Weekly

Studio Cycling…a first-timer’s 7-point guide to ENJOY THE RIDE!

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’tis the season! Studio cycling s/b on everyone’s list.
I had a long-time YMCA member join us in the Cycle Studio for the FIRST TIME EVER!
She stayed for the full hour…with a smile on her face!

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If you’re thinking about trying an indoor cycling class or know someone who is, the following points will help you get the most out of your first few classes, and get you hooked on studio cycling…for life!

Phone (or text) a friend

Connect with a friend, family member or co-worker and check out a class together.  When you find a workout partner, you have the support and accountability you’ll need to succeed.  And it goes both ways, when someone seeks you out to be their fitness partner…just do it!

If at first you don’t succeed…

Try a variety of classes…studios, instructors, time of day, class format, music selections, etc  There are many moving parts involved in each class and your performance may vary from day to day…so you’ll need to try at least 3 or 4 classes before you throw in the towel.  Consider selecting a studio that has options…

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