by Christine Hawthorne | Sep 3, 2017 | Instructor Training, KEEPING IT FUN, Music
This week's Favorite Track makes a great “finisher”. Clocking in at around 6 minutes, it lends itself really well to 90 second interval sets and will take an already great class over the top! Here's how my class likes to use this one:
30 seconds-easy pedal (this is going to be your recovery as we get into the interval sets)
30 seconds-pick up the intensity (not a sprint, but definitely a working effort)
30 seconds-sprint (all out effort)
*go through this sequence 4 times.
I've used this drill with other 6 minutes songs, and it just wasn't the same. My classes always ask me to come back to this one! I hope you (and your classes) enjoy it!
Insomnia 2.0 iTunes link
by Christine Hawthorne | Aug 26, 2017 | Instructor Training, KEEPING IT FUN, Music
This new tune from Thirty Seconds to Mars is their first single in four years and it was definitely worth the wait. The lyrics and beautiful choruses combined will beg your riders to climb straight to the top. This song is quite versatile and I can see using it several different ways:
A seated or standing climb at 70 rpm.
A seated climb bringing it out of the saddle on the chorus.
Rolling hills, adding gear and pushing through on the chorus.
Seated sprints on the chorus.
However you decide to use it, I'm sure you and your riders will love it!
Walk On Water by Thirty Seconds to Mars iTunes link (70 rpm)
by Christine Hawthorne | Aug 18, 2017 | Instructor Training, KEEPING IT FUN, Music
This week's favorite track has a tribal/trance sound that will have your riders entranced by the beat. They won't want to give up until the finish line. It's Great Spirit by Armin van Buuren, Vini Vici and it's pretty amazing.
Here's what one online review had to say:
“Great Spirit” opens up with a buildup that progresses with the tribal vocals of Hilight Tribe. The track then transitions to the climatic sequence that features some up-tempo beats and striking chords. Soon after, another breakdown commences and concludes with another electrifying drop.”
I couldn't have said it better myself.
This version is 3:36 in length, but check out the remixes and extended version that I've linked below as well. Enjoy this one, it's a lot of fun!
Great Spirit by Armin van Buuren, Vini Vici (69 rpm)
by Christine Hawthorne | Aug 12, 2017 | Instructor Training, KEEPING IT FUN, Music
Your classes will love this climbing song from Indie Rocker Coleman Hell. You can ride seated or standing at around 60 rpm. (bpm 120) and I promise you the tune will be stuck in your head for the rest of the day! I first heard it when I was taking a Pound class and I had to hit up the instructor after class to find out what this cool song was all about. If you like this one, you might also want to check out Devotion and Fireproof. And don't forget to save this one for your upcoming Halloween ride!
2 Heads by Coleman Hell iTunes link (60 rpm)
by Christine Hawthorne | Aug 5, 2017 | Instructor Training, KEEPING IT FUN, Music
Here's an fun and educational drill to try with your riders and three killer songs to kick it up a notch! It's important that your riders get a feel for what different rpm's feel like and that they have some time to play with the resistance at each rpm, especially if you are using bikes with no readout. Here's a drill that I use often in my classes: We ride three consecutive songs and each song has a different bpm/rpm. This time, it was 80, 90 and 100. You could also begin with 100 and go down-whatever works for you and your current profile. Each of these are in the saddle efforts, but feel free to give your riders time in between each song to stand and stretch their legs out if they feel like they need it. Here are three songs to get you started with this drill, but any songs that fit the rpm range would do, so change it up when you can!
Raise Hell by Dorothy iTunes Link (80 RPM))
Too Loud by Icon For Hire iTunes link (90 RPM)
Worth It by Fifth Harmony, Kid Ink iTunes link (100 RPM)
