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Winter 2013 SPIN #17 (48 min) 01 Burning In the Skies - Linkin Park – 4:13 (Warm up) 02 Part of Me - Katy Perry – 3:35 (Seated / Standing Flat) 03 Hang Fire - The Rolling Stones – 2:21 (Jumps) 04 Now - Paramore – 4:11 (Seated Flat w/ Sprints: 3 x 25's) 05 … Continue reading Now 041

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Spin Winter 2013 #16 (51 min) 01 Opening Titles - Hans Zimmer – 3:25 (Warm up) 02 Club Can't Handle Me - Flo Rida w/ D Guetta – 3:53 (Seated / Standing Flat) 03 Ready or Not - Bridgit Mendler – 3:21 (Jumps) 04 SexyBack - Justin Timberlake w/ Timbaland – 4:03 (Seated / Standing … Continue reading Levitate 040

Cycling in the City

What organization offers more than 75 spinning classes weekly*, throughout greater Grand Rapids? The YMCA of Greater GR! • David D. Hunting (Downtown Grand Rapids) • Spartan Stores (Wyoming / Byron Center) – An Official Spinning® Facility • Wolverine World Wide Family (Rockford) • Visser Family (Grandville) • Southeast (Forest Hills / Cascade) Find out … Continue reading Cycling in the City

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Spin Winter 2013 #15 (47 min) 01 Charlie Brown - Coldplay – 4:45 (Warm up) 02 Get It Started - Pitbull w/ Shakira – 4:06 (Seated / Standing Flat) 03 Save Me, San Francisco - Train – 4:09 (Jumps on a Hill) 04 Long Time (B Benassi Remix) - John De Sohn – 5:30 (Sprints) … Continue reading Euphoria 039

Go for a Virtual Ride!

If you can find about 45 minutes to get away…try this: Plug into to Spotify (http://open.spotify.com/user/1245380664/playlist/6mrd7FCkgGfWXa2ojRj2Tk), close your eyes, listen to these tunes and go for a virtual ride. Starting with a warm up…ending with a cool down and full body stretch, imagine a long stretch of road that is filled with a variety of … Continue reading Go for a Virtual Ride!

Because We Can 038

Spin Winter 2013 #14 (48 min) 01 Shadow of the Day - Linkin Park – 4:50 (Warm up) 02 Walls - Sultan & Ned Shepard w/ Quilla – 6:07 (Seated / Standing Flat) 03 Shakedown - Bob Seger & The Silver Bullet Band – 4:02 (Seated Flat / Jumps) 04 Contagious - Avril Lavigne – … Continue reading Because We Can 038

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Spin Winter 2012 #13 (47 min) 01 Wonderful - Everclear – 4:32 (Warm up) 02 Spectrum (Remix) - Zedd w/ Matthew Koma – 4:02 (Seated / Standing Flat) 03 Cold As Ice - Foreigner – 3:17 (Jumps on a Hill) 04 Burn it Down - Linkin Park – 3:50 (Seated / Standing Hill) 05 Stronger … Continue reading Stresstest 037

For indoor cycling enthusiasts, from Spinning.com

A good variety of resources: http://www.spinning.com/en/enthusiasts Must see...these SAFE RIDING tips (2010) should not be ignored! http://www.spinning.com/file/download/tinymce_file_browser/99/Keep_it_Safe.pdf Periodization, from Johnny G (2003)...just right for any New Year! http://www.spinning.com/file/download/tinymce_file_browser/36/Periodization.pdf