(for the ride) Inside Friend 506 and a ‘420’ Bonus

Inspiration: WTF!  Life on Earth has changed so much since I signed off for an intentional pause, just before the start of Lent.  The irony of lent this year, turns out I gave up more than blog posts this lent…worse yet, tens of thousands of people are loosing their battle with Covid-19, and many survivors struggle with anxiety and depression.  These circumstances are testing all “pillars” of health and wellness (physical, mental, financial, etc.).  Over the next months, years we’ll be dealing with the collateral damage of this “novel” virus.

I’m so thankful that outside of the cycle studio, my work is deemed ESSENTIAL and I’ve been able to work from home…and thankful that my co-workers, wife, parents, daughers, their partners, my AMAZING granddaughter, and other friends and family are healthy and managing this pandemic as well as can be expected!

Now, let’s change the subject…

A quick follow-up SHOUT-OUT to my friends & ROCKSTAR cycle instructors at LUNAR CYCLE…Diane Smith, Nicole Shannon, and Brenda Young!  Thanks so much for your guest blog post contributions while I was taking an extended break.  The “future of indoor cycling” like so many things is foggy right now and evolving daily, my heart goes out to the passionate owners and employees of the many fitness studios throughout Greater Grand Rapids.  As things stand right now, I have no idea if and when I’ll be back in a cycle studio with lights turned down low and music turned up, but I’m still crafting playlists for rides at home!

I hope you are safe and well as the curve appears to be flattening…thanks for being my INSIDE FRIEND!


Genre:  Alternative, EDM, Pop, Rock

Duration:  47 minutes

Playlist and Summary Ride Profile:

Warm up – Level of Concern / Twenty One Pilots

Combo Seated / Standing Flat – Move That Body / MOTi, BODYWORK

Combo Climb – Invincible / The Unlikely Candidates

Combo Sprints (2X) – No Sleep (DubVision Remix) / Martin Garrix, Bonn, DubVision

Progressive Standing Climb with opt. Figure 8’s – Bad / Don Diablo, Zak Abel

Quick Seated Flat with Sprint Intervals (2X)- No Lie / Michael Calfan, Martin Solveig

Standing Sprint Intervals (2X) – Still Better Off / Armin van Buuren, Tom Staar, Mosimann

Combo Seated / Standing Hill with Attack intervals (2X) – Into You / DubVision

Jumps – Nowhere To Hide / Mr. Popular

Sprints (30s, 1:1 intervals, 4X) – My Frequency / Tiesto, 7 Skies, RebMoe (with 1 repeat)

Combo Seated / Standing Flat…Active Recovery before final push – I’ll Wait / Kygo, Sasha Sloan

Extended, transitional track: Steady, focused seated climb to Powerful, quick uphill press – Wicked Games (from Westworld S3) / Ramin Djawadi

Final Sprint home – Juliet & Romeo (Joy Club Remix) / Martin Solveig, Roy Woods, Joy Club

Cool down & Stretch – Inside Friend / Leon Bridges, John Mayer

On Spotify:

On YouTube:

SPin the News:

The Sufferfest unveils new workout described as ‘the future of indoor cycling tests’


Monday, April 20th, marks a landmark day for a flourishing, medicinal plant…the history of 420 documented by Time, Inc. here.

So finally, after Michigan became the 10th state to legalize cannabis for recreational use in late 2018, dispensaries have gone through the grueling process of opening their doors to eager consumers throughout the state.  Here’s the most recent directory of business ready to serve…


I put this 4 hour and 20 minute (also roughly how long a high on cannabis edibles could last) theme mix together in honor of April 20, 2020:  Take Me Higher:  ‘420’ Mix

And here’s a shortened version of this 420 Mix for a 45-50 minute ride…


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