I love when I find a track that will put my class on autopilot – one where I could close my eyes and ride, knowing all my riders will instinctively know what to do and follow along will little or no cuing from me!
Track two in my classes are normally where I take everyone through a series of accelerations to “open” their cardiovascular system. These are a series of pushes that increase in intensity – hopefully to threshold or just beyond.
Here's how it breaks down:
:0 to :51 building load
:52 to 1:50 standing run with resistance
1:51 to 2:17 recover/slow pedals
2:18 to 2:23 building leg speed
2:24 to 2:52 BIG EFFORT – PUSH
2:53 to 3:07 recover
3:08 to 3:53 standing run with resistance
3:54 to 4:17 recover
4:18 to 4:53 BIG EFFORT – PUSH
Taper until the end.
This free remix download is missing the early tempo changes and the actual timing is different, but the changes in intensity are all there for you and your class to enjoy 🙂
This group was formed in 2002 at Wesleyan University and has a psychedelic rock feel. The original version gives way to a grinding climb at 56 rpm's. It reminds me of a 70's tune (psychedelic alright!) with a modern feel. We've been grinding it out for 5:27 toward the end of our ride and I've been coaching the group to ‘let it go', or as the song says, ‘Do what you feel now….'
Wait… what the @#$%^ happened to my Spotify Music Library?
It seems that every new Spotify update includes something that can be considered as an actual down-grade. This time they've removed a function many of us used regularly – the music library 🙁
The music library was a sort of master playlist. It included all the tracks from every playlist you've created or had followed. I would go there to find tracks of a specific length of time. Sorting your music library by the time column made easy work of finding that perfect song or two to round-out the perfect class.
Here's the solution
Your Music > Songs replaces the now missing music library. It provides the same function, except it's no longer auto populated with all the tracks you add to a playlist. Click on Songs and you'll probably find it empty. To add songs to it you need to tic the “+” symbol next to a track you “like” and it will appear in the Songs listing.
Easy enough to add tracks until you realise that you're going to be spending a bunch of time clicking each and every track – there is no option to “like” a whole playlist. So pour yourself a cup of tea, or adult beverage and start clicking if you want to re-populate a master list of all your favorite tracks.
Or you could just forget the whole thing and do without.
Why did Spotify remove this feature?
It's only a guess on my part – Spotify is hoping to improve their track referral engine… they see that you “like” song “A” and others who like song “A” also “like” track “B” = a better discovery experience for users. Music services have very sophisticated software that is constantly learning from watching our behavior, while using the service. For example Pandora tracks skips (indicating dislike) and Spotify now figures you'll only tic the best tracks to add to your Songs list.
This is one that just makes me want to move…and climb…and move…and climb some more. There's also something about it that feels emotional. I can't quite put my finger on it. Maybe you can?
This Dutch hip hop rap artist is known for his raps, songs and choruses in both Dutch and English and this specific remix brought him international recognition.
The original version is 63 bpm's and 3:28. Almost better, the free SoundCloud download is 62 bpm's and 5:18!
I had a feeling this big shuffle button was going to cause trouble.
The latest Spotify update included this very prominent SHUFFLE PLAY button – which I see as a bit of an over reaction. The old versions of Spotify kind of hid the shuffle option… except many of us still inadvertently found it – often with embarrassing results.
Now we've got this big button sitting there at the top of the screen, just daring us to tough, tap or drip sweat on it.
So how do check to see if shuffle is off and your playlist will play in the order you selected?
Check this image showing the little x icon. Green = shuffle is ON and grey = shuffle is OFF
This is a great 86 rpm flat road tune from one of the first bands to make a name for themselves on the internet and take to touring second.
Used as an opener, it sets the tone for some darn hard work in my latest profile. It's 4:32, so just long enough to get the gang settled in and semi-warmed up. I follow this with a song at about 90 rpm's, but coach them to leave resistance where it is, or even add a bit, so their workload starts to pick up .
From the British group Arctic Monkeys, here's ‘Do I Wanna Know?'
Your free Soundcloud download does require you to leave your email and it's sent to you there (but it's really a good cover and worth the effort if you don't have Spotify)
