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): 30%…Zone 4 (Yellow): 40%…Zone 5 (Red, Ring of Fire, Tunnel of Fire): 15-20%
Genre: Classic / Psychedelic Rock
Duration: 96 minutes (without cross-fade)
Playlist and Summary Ride Profile (brief moments of Zone 2 / Active Recovery between tracks):
Warm up / Upper body stretch – Space Intro / Steve Miller Band
Continued Warm up, Seated Flat, prep for opt. FTP / Power Test – Fly Like An Eagle / Steve Miller Band
Opt 5 min Power Test -or- FTP validation* – Sympathy For The Devil / The Rolling Stones
Quick Active Recovery and Steady Flat Tempo Ride – Your Wildest Dreams / Moody Blues
First of MANY Hills – Tom Sawyer / Rush
Jumps on a Hill, incr. intensity – White Rabbit (Mono Single Version) / Jefferson Airplane
Standing Climb – Come Together / The Beatles
Tabata Sprints / Round Robin Challenge – No Time This Time / The Police
Seated Flat, added resistance for head wind – Immigrant Song / Led Zeppelin
Alt Standing / Seated Hill – Fat Bottomed Girls / Queen
Tempo Pace on Flat – Sunshine Of Your Love / Cream
Power Climb – Lover, Leaver / Greta Van Fleet
Seated Climb – In-A-Godda-Da-Vida / Iron Butterfly
Steep Hill Climb with RING-OF-FIRE Attack at the finish – Baba O’Riley / The Who
Tempo Pace on Flat, Alt Seated / Standing – Light My Fire / The Doors
Flat with increasing resistance – I Still Haven’t Found What I’m Looking For (Lillywhite Alternative Mix ’87) / U2
Climb – House Of The Rising Sun / The Animals
More Climbing – Moving In Stereo / The Cars
Quick Seated Flat – Don’t Stop Me Now / Queen
Free Ride / Riders’ Choice – Whole Lotta Love / Led Zeppelin
Quick Flat with Sprints – Think About Me / The Tubes
Cool down & Stretch – Man In The Wilderness / Styx
* – FTP validation (1 min 90% FTP, 1 min 100% FTP, 1 min 110% FTP, 1 min 90% FTP, and last min+ at 100% FTP)
On Spotify:
On YouTube:
2014 LIP SYNC BATTLE: Fallon v. Rudd (Short on time? Skip to 4:17 – Don’t Stop Me Now)
SPin the News:
Reblogged this on for the ride inside…Music playlists, Ride profiles, Guest posts, Studio reviews, and more… and commented:
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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Fabulous playlist as always. You are my hero! I would be so sad if you ever stopped this incredible blog. Thank you for being a master instructor and friend to the greater spin instructor community.
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Thanks so much for the note Heather! So did you also have an Endurance ride? I have one tonight and will FINALLY be using this one! Have a great week.
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