Spinning®…certified

Now that it’s been a year, here are some reflections on Spinning® and becoming a certified class instructor. I’ll never forget that first class at the Ramblewood Tennis & Fitness Center in suburban Grand Rapids, MI. It was the mid 1990’s and a new exercise class was sweeping the nation…Spinning®. After the preliminary business of signing a safety waiver (after all, Spinning® can be “an intense cardiovascular workout”), buying the class punch card and getting equipped with the cycling gear, I (and wife, Bonnie) we’re ready to experience Dutchie’s class. After many other classes, in a variety of clubs not much has changed: loud & inspiring music, chilled (then steamy) dark studios filled with passionate indoor riders. More recently, I got back into a Spinning® routine of 2-3 classes a week at the Davenport University Student Center. I looked into another path for the indoor cycling enthusiast…getting certified via the Mad Dogg Athletics instructor program so I could teach classes

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Science & Faith (The Pink Ribbon Ride) 117

Inspiration: October is Breast Cancer Awareness Month…and my wife is a survivor! Genre: Pop, Rock, Alternative, Christian Approximate time: 65 minutes Playlist: 01 Strength, Courage & Wisdom – India.Arie 02 Road to Recovery – Rufio 03 Brave – Sara Bareilles 04 Science & Faith – The Script 05 Geek in the Pink – Jason Mraz 06 American Woman – Lenny Kravitz 07 My Body – Volbeat 08 Road to Recovery – Midnight Juggernauts 09 Cure – Metalica 10 Strong Enough To Save – Tenth Avenue North 11 The Fighter – Gym Class Heroes 12 Fight For You – Jason Derulo 13 Pink – Aerosmith 14 Can’t Hold Us – Macklemore w/ Ryan Lewis 15 Pain – Jimmy Eat World 16 Recovery Begins – Fireflight On Spotify: On YouTube:

Pumpin Blood 116

Inspiration: Many tracks found on Spotify’s global top music channels…while the nephews watched Wreck It Ralph on DVD Genre: Mostly Alternative / World tunes Approximate time: 48 minutes Ride Profile & Playlist: Many hills on this one…some flat road tracks (seated/standing runs) with jumps and sprints are mixed in, Enjoy the Ride… On Spotify: WHAT DOES THE FOX SAY? On YouTube:

Breathe 115

Inspiration: A new mix of old and new…including tracks by Krewella and Daughtry Genre: Alternative, Rock, Pop, Dance Approximate time: 48 minutes Ride Profile & Playlist: 01. 4:27 WARM UP / Waiting For Superman – Daughtry 02. 4:37 SEATED & STANDING FLAT / We Are One – Krewella 03. 3:32 JUMPS / Are You Gonna Go My Way – Lenny Kravitz 04. 8:11 SEATED FLAT w/ DRILLS / Breathe (Prog Mix) – John O’Callaghan 05. 3:10 SEATED HILL / Royals – Lorde 06. 3:20 SPRINTS (3 x 20s)/ Control – Metro Station 07. 3:44 JUMPS ON A HILL / Vogue – Madonna 08. 4:08 SPRINTS ON A HILL (3 x 30s) / Work Work – Britney Spears 09. 4:55 SEATED & STANDING HILL / Personal Jesus – Depeche Mode 10. 3:17 SPRINTS (4 x 20s) / Real Wild Child – Everlife 11. 4:17 COOL DOWN & STRETCH / When A Heart Breaks – Ben Rector On Spotify: On YouTube:

Ascension 114

Inspiration: Just another eclectic mix for AM Cycle class at the Y Genre: Alternative, Christian, Classic Rock, Classical, Rock, Pop, Dance Approximate time: 48 minutes Ride Profile & Playlist: 01. 4:06 WARM UP / The Mess – The Naked and Famous 02. 3:11 SEATED & STANDING FLAT / I’ve Got You Now – Basshunter 03. 3:12 ROLLING HILLS / Welcome to Daylight – Luminate 04. 7:16 SEATED FLAT w/ DRILLS / Raw Deal (Revolution9 Mix) – John O’Callaghan 05. 3:57 SEATED HILL / I Really Care – Ozone Mama 06. 4:11 SPRINTS / Catch My Breath – Kelly Clarkson 07. 3:44 SEATED FLAT / Ascension – Lenny Kravitz 08. 2:17 JUMPS / Knockdown Dragout – Sammy Hagar 09. 4:15 SEATED FLAT w/ ACCELERATIONS / The Marriage of Figaro – Wolfgang A Mozart 10. 3:49 SEATED & STANDING HILL / Just One Last Time – David Guetta 11. 4:04 SEATED HILL / Last Mile Home – Kings Of Leon 12. 3:32

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Detroit Breakdown (Motor City Mix) 113

Inspiration: After a few recent business trips across the state to the metro Detroit area, I came up with this mix of songs by several Detroit artists & bands Genre: Alternative, Classic Rock, R&B, Hip Hop, Pop Approximate time: 49 minutes Ride Profile & Playlist: 01. 6:00 WARM UP / Detroit Breakdown – The J. Geils Band 02. 3:43 SEATED & STANDING FLAT / Girl Gone Wild – Madonna 03. 4:53 JUMPS / My Sharona – The Knack 04. 4:03 SEATED & STANDING HILL / Rebel Soul – Kid Rock 05. 3:34 SEATED HILL / On Fire – Eminem 06. 3:53 JUMPS ON A HILL / Please Don’t Go – Mike Posner 07. 4:03 SEATED FLAT / Shakedown – Bob Seger 08. 4:49 SPRINTS / Wango Tango – Ted Nugent 09. 3:54 JUMPS / Talking In Your Sleep – The Romantics 10. 3:52 SEATED & STANDING HILL / Seven Nation Army – The White Stripes 11. 4:04 SPRINTS / Give

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