Speed: The Fast and Furious Ride 263

One of my FAVORITE theme rides…this one from a May 2015 post!
…Let’s GO!

...it's all about Studio Cycling!

Inspiration: Time for a THEME RIDE…this one hour mix is based on music used in the 7-movie FAST & FURIOUS franchise. The most recent FURIOUS 7 has the best collection of music, but there are other great riding tracks from the other six movies. I think I found the perfect mix…check it out, go FAST, go FURIOUS! As for the video, several good ones to pick from that feature many of the action scenes, but the one at the end of the post is worth a look. Have a great Memorial Day weekend.
Genre: Pop, Rock, Alternative, Dance.
Approximate time: 62 minutes
Preview and Purchase at iTunes:
Warm up – Ride Out – Kid Ink, Tyga, YG, Wale & Rich Homie Quan
Seated / Standing Flat – Krazy (feat. Lil Jon) – Pitbull
Seated Flat with Accelerations – Roll It Up – The Crystal Method
Seated / Standing Hill –

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Fire It Up 422

Looking back about 4 years!
I shortened this full hour class format into a 45 minute version for class tonight…first time back in the studio since April 18th.


...it's all about Studio Cycling!

Inspiration: Heat things up this weekend, burn some calories, discover your strength…FIRE IT UP!
Thanks for following here…and on Spotify! Share with others who share your enthusiasm for indoor cycling and have a GREAT WEEKEND! For the locals in Grand Rapids…see you at the Y: Spartan Stores Y at 7:30AM Saturday and 8:15AM Sunday…Mary Free Bed Y at 2PM Sunday
Genre: Alternative, Pop, Rock
Approximate time: 61 minutes
SPINlist and Summary Ride Profile:
Warm up – Rider / Thirty Seconds To Mars
Seated / Standing Run – All They Wanna Be / Madison Mars, Caslin
Seated / Standing Hill – Feel Alright / Oliver Nelson with Guy Sebastian
Standing Power Climb – Wicked Games / The Hot Damns
Seated Flat with Sprints – Thnks fr th Mmrs / Fall Out Boy
Quick Standing Climb – Got Me Under Pressure / ZZ Top
Steep Climb – Higher / The Score

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Doing It 252

Just do IT! Crushin’…Doing…Beat…Pump…Killin’…Hit…Worth…Shake…Love…Whip…Leave…Push…and Earned IT.
Happy Easter

...it's all about Studio Cycling!

do it
Inspiration: Looking for a 45-minute, non-stop, “race-day” ride? This is IT! Mixed terrain (and genres), high intensITy. Tracks include: Beat It, Pump It, Hit It, Shake It, Whip It, Push It…Crushin’ It, Doing It, Killin’ It…Leave It, Worth It, Earned It…I Love It!
Genre: Pop, Country, Rock, Alternative, Dance.
Approximate time: 45 minutes
Preview and Purchase at iTunes:
Warm up – Crushin’ It – Moonshine in the Trunk
Seated / Standing Flat – Doing It (feat. Rita Ora) [Manhattan Clique Remix] – Doing It (feat. Rita Ora) [Remixes] – Single
Standing Hill & Seated Sprints – Beat It (feat. John Mayer) – Believers Never Die – Greatest Hits (Bonus Track Version)
Seated Flat with Jumps – Pump It – Monkey Business
Seated / Standing Hill – Killin’ It – Sorry I’m Late
Seated Sprints – Hit It – Oh, What a Life
Seated / Standing Hill (optional Figure 8’s) –

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Get Ready To Explode 326

This 2016 mix uses a favorite 7-minute drill! Can also be done as a shorter 5-minute version. Breaking the ride into 1-minute segments: 1st minute is all seated, and each minute following…gradually more time standing, until the last minute which is all standing. Overall half the time is seated, half standing. I like the 7-minute version best.

...it's all about Studio Cycling!

Inspiration: For this ride I used longer tracks, 7-9 minutes, for more of an endurance theme…but no worries, still some intense sprinting to do this time. For the 4 Minutes track I used a drill from previous classes…the 1st minute is all seated, the 7th minute is all standing…the 2nd – 6th minute segments are progressively less seated and more standing in 10 second increments. I used this playlist / profile for two classes this week and got some great feedback…check it out!
Genre: Alternative, EDM, Pop
Approximate time: 64 minutes
Ride Profile & Tunes:
Warm Up / Seated & Standing Flat – Memories / Romeofoxtrott (7:39)

Seated Flat w/ Sprints – Ghost Town (Steven Redant Remix) / Adam Lambert (7:03)
Seated / Standing Hill – Twilight Zone / Golden Earring (7:58)

Continued Steep Hill Climb (Seated / Standing) – Riders On The Storm / The Doors (7:07)
Tabata Sprint…

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Raging Fire 175

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

Would have never in a MILLION YEARS thought that something like these past two years would happen in my lifetime! It’s not been great, but it’s forced some positive changes in lifestyle, work-life balance, etc. It’s good to see positive trends over the last few months! Take care, stay safe, BE WELL…ENJOY THE RIDE!

...it's all about Studio Cycling!

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…

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Here We Come 441

This month, the Wolverine Worldwide Family branch of the Greater Grand Rapids YMCA became the third location in this association to roll out the Life Fitness / ICG Coach by Color indoor cycling program with all the new equipment. This is great news for members (and instructors) that call the WWY their home branch and love studio cycling!
This was my post from about four years ago when the program was launched at two other GRYMCA branches…

...it's all about Studio Cycling!

Inspiration: This is PRE-LAUNCH week for two updated studios / studio cycling programs at the YMCA of Greater Grand Rapids. Two of the five branches are in the process of updating the studio, equipment and instruction methods this week…kicking off the new program next Monday, October 8th! The new equipment is LifeFitness / IC-6 indoor bikes…the new method is Coach By Color…new studio includes fresh paint, updated lighting and flatscreen HD monitors that are integrated with participant bikes. The bikes also have Bluetooth wireless technology that enables participants to exchange user settings and workout results with their smartphones and the ICG Training app.

The new look…inside the Spartan Stores Family YMCA in Wyoming, MI.

Needless to say this is a great opportunity for members (and instructors) to improve their indoor cycling experience and overall health and fitness.
Though I am now on-line Coach By Color certified, I have much more…

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Happy Place 322

LaughFest GR was back LIVE and in-person again in 2022. This year we enjoyed a great show with Tone Bell at the Listening Room. If you haven’t seen him before…check out his comedy special on Prime Video, CAN’T CANCEL THIS!
And about your HAPPY PLACE…give me a LIKE if the Cycle Studio is one of your happiest places to be.
This post from March 2016…some great tracks that work just fine for your 2022 rides!

...it's all about Studio Cycling!

Inspiration: This post is inspired by and dedicated to LaughFest ’16. The annual and SERIOUSLY FUNNY event that provides the BEST MEDICINE throughout the greater Grand Rapids community. This year’s event kicked off last Thursday and runs practically non-stop through the 20th. First and foremost, this is an awareness and fundraising event that’s all about Gilda’s Club (named for SNL’s Gilda Radner) that supports cancer survivors and their families.
The 10 day event includes something for everyone…young and old, free community comedy to serious FUND RAISING comedy ($250 tickets to the Seth Myers show)…clean comedy to filthy dirty comedy…even fitness comedy! I already got to my first event this year and am hoping to get in at least one more before the closing show next Sunday.
Check out www.laughfestgr.org and the video link below for more about this awesome organization and this year’s fun-filled line-up.
So…the profile and music playlist…

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TEST RIDE: LIVE CYCLE DELIGHT (West Village – Detroit, MI)

Congrats Amina on your first FIVE years! Your award-winning concept has met expectations…and survived a two-year pandemic. Now two studios in the city of Detroit. Here’s to many more years and LCD Studios to come!

...it's all about Studio Cycling!

Last weekend my wife I and made the short road trip to the east side of the state to visit our oldest daughter and fiancé for a quick visit. They recently moved into an apartment in the heart of the city, near the iconic riverfront Renaissance Center.

About a week before the visit I heard about a special STUDIO PREVIEW WEEK for the newest boutique cycle studio in the Metro Detroit area…timed perfectly with our visit last weekend. I’ve been watching this studio, LIVE CYCLE DELIGHT, since first hearing about Amina Daniels and the journey she’s been on for the past several years. This recent story in CRAIN’S DETROIT BUSINESS will give you all the details! There have been several other stories over the past year or so that you should check out (see end of this post).

While the OFFICIAL public opening is a few weeks away, Amina and…

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Spring Break 058

I’m not going on SPRING BREAK this year, but I’m enjoying this 45-minutes SPINlist from 2013!

...it's all about Studio Cycling!

Spring 2013 SPIN #9 (47 min)
01. 4:53 WARM UP / Soak Up The Sun – Sheryl Crow
02. 3:26 SEATED & STANDING FLAT / Don’t Stop The Party – Pitbull
03. 3:51 SPRINTS ON A HILL (3 X 30s) / Domino – Jessie J
04. 3:42 SEATED & STANDING HILL / Fly Away – Lenny Kravitz
05. 3:32 JUMPS / Spring Break – Jump Smokers w/ Pitbull
06. 2:13 SEATED HILL & RUNNING W/ RESISTANCE / California 37 – Train
07. 3:19 SPRINTS (3 X 30s) / Chasing The Sun – The Wanted
08. 4:47 SEATED & STANDING FLAT / Paradise (Tiesto Remix) – Coldplay
09. 4:22 SEATED & STANDING HILL / Cheers (Drink To That) – Rihanna
10. 3:46 SPRINTS ON A HILL / Let’s Go – Calvin Harris w/ Ne-Yo
11. 3:23 JUMPS ON A HILL / Pocketful Of Sunshine – Natasha Bedingfield
12. 3:40 SPRINTS (3…

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