For all you MOTHERS, have a great Sunday/weekend. I hope you get a good ride in (our out) – see SPin the News at the end of this post.
It’s a big weekend in Grand Rapids…the 40th running of the Riverbank Run (sponsored by Fifth Third Bank) – the largest 25K road race in the United States! Here’s a link to their MEDIA page: https://fifththirdriverbankrun.rsupartner.com/media-center. I’ve been a spectator, but never ran / walked any of the events (no surprise from the Indoor Cycle guy!). It’s great having such a long running event in the area. It takes place one day out of the year, but locals are training year round for their next PR…often with some cross-training in the Cycle Studio. Good luck and best wishes for many new PR’s to all participants in 2017!
Here’s an eclectic Spotify mix and ride profile that will lift your spirits and burn some (Sunday brunch) calories! Be sure to check out these tracks…
Fighter, Revolution, Passionfruit, I Gotta Rock, 1-800-273-8255. Spotify’s BEHIND THE LYRICS / powered by Genius is a great way to learn more about the music and artists. Two playlist posts this time…one for a 60m ride and one for a shorter 45m class. I used both versions in my two classes yesterday with some great feedback AND LOTS OF SWEAT & SMILES.
Enjoy the Ride!
Genre: Alternative, Country, EDM, Pop, Rock, Soundtrack
Approximate time: 62 minutes / 49 minutes
SPINlist and Summary Profile:
Warm Up – How Far I’ll Go (From Moana)/ Alessia Cara
Seated / Standing Flat – The Fighter / Keith Urban with Carrie Underwood
Seated to Standing Climb – Revolution / The Score
Sprints – In My Head / LUC ONE
Standing Hill – Blue Collar Man (Long Nights) / Styx
Quick Seated Flat – Burnout / Bayside
Seated Climb – Passionfruit / Drake
Seated Climb / Running with Resistance – Light Years / Yellow Claw
Extended Seated / Standing Flat with Climbs – Where You Want Me / A Most Wanted Man
Jumps – Are You Gonna Go My Way / Lenny Kravitz
Quick Seated Flat with increasing cadence and resistance – I Gotta Rock / Danko Jones
Alt Seated / Standing Climb with optional Figure 8’s – Run For Your Life / Mako, Rat City, Natalola
Sprints – Up Up Up / Dvble Trvble
Active Recovery – Into the Night / Santana with Chad Kroeger (Nickelback)
Seated Hill / Running with Resistance – Love Me Now (Dave Aude Remix) / John Legend
Sprints (Seated / Standing) – Got This Feeling / Sandstrom, Dani Rosenoer
Cool down / Stretch – 1-800-273-8255 / Logic with Alessia Cara & Khalid
Full Hour mix:
Short 45m mix:
A powerful and moving track raising awareness of suicide and the Suicide Prevention Lifeline!
SPin the News:
Inside v. Outside…