Having coffee with a dear friend and ICI/PRO member last week, we discussed the challenges of finding good music at 84-100 rpm’s. There seems to be a plethora of great stuff in the 60-70 range for climbing, but not so much in the flats. So, in the next few weeks, we will put forward some great tunes for flat road riding we hope you will like and find useful in your profiles.
This zippy 3:27 little tune offers up great motivation with 10 seconds coaching time at 1:07 to 1:17, so you can get a few quick words of wisdom in. At 90 rpm’s, we will put our riders right in the flat road sweet spot.
I couldn't find a free version of Never Look Back (another great reason to get started with Spotify) but here's another track from Graffiti6 — Stop Mary at 85 rpm that's equally as “zippy”.
Indoor-cycling instructors tend to plan their classes in one of two ways. Some start with music. They compile an audio profile of songs they enjoy and select the ride movement, cadence and intensity based on the song.
Others start with a fitness concept, let’s say endurance, and construct a ride profile of movements, cadence and intensity that supports the endurance workout. They then choose music to support their profile.
I also consider the length of a song and am a big fan of 10-minute songs. Song length is important with regard to conveying the fitness concept and giving students the necessary time to get the day’s message. My file of songs that last 10 minutes is huge, and I’m always on the lookout, sometimes purchasing entire collections just to get a good 10-minute song.
“Best” is subjective, of course, but here are my 10 favorite 10-minute songs and how I use them. I hope you find it useful.
Hallogallo by Neu! (10:07)
This is the optimal feel-the-rhythm-of-the-road song. It’s a dead-on beat-match of 80 rpm. After warm-up, throw the bike in a monster gear and haul ass down the road at 20 mph. Commit to the saddle, to one hand position, and to steady state just below threshold heart rate. I never get tired of this song.
Bigmouth by Underworld (10:08)
This is my favorite hill-acceleration song. Fall into a base-riding cadence of 65 rpm by riding to the beat. You can add accelerations in a variety of interval formats. I love the harmonica.
Mojave by Afro Celt Sound System (10:34)
This is the BEST descending-interval song ever. 4 minutes easy, 3 minutes moderate, 2 minutes hard, 1 minute very hard. Add the extra 34 seconds wherever you want. The first four minutes are mellow, and then the music moves into a kick-ass hill-climbing rhythm. Start seated and move to the standing position for the 2-minute interval, followed by a full acceleration, still standing, with 1 minute to go. Achieving a max heart rate was never easier.
Palladio (Symphony Mix) by Silent Nick (9:44)
The absolute best ascending resistance ladder (not a pyramid!) with fixed cadence on a hill climb. Maintain a rocking beat-match cadence of 75 rpm and add resistance every 2 minutes. Stand for the last 2 minutes, holding 75 rpm, and blow your legs to smithereens.
The Flow of Let Go by Anugama (10:31)
My favorite ambient 10 minutes dedicated to recovery. The music inspires you to follow your breath and turn the pedals in a smooth circle.
Adios Ayer (Paul Daley Remix) by Jose Padilla (9:37)
I love this song for the lightness it can help you bring to your pedaling technique at a high cadence. Ten minutes at 100 rpm in an easy gear, keeping your feet as light against the pedals as you can. Sit forward on the saddle and let your legs turn a soft, smooth rhythm. Surreal.
M’Bali Jo by Pili Pili (10:36)
This is a not-well-known jazz piece with a beat-match of 88 rpm. I love this song for intermittent jogs, maintaining the same cadence in both the standing and the seated position. The song has a wonderful natural build that encourages you to make the jogs longer and longer.
Things Can Change by Klangstrahler Projekt (10:06)
I’m happy that a KP song makes this list. With beat-match at 90 rpm, this song is good for many things. My favorite is a big-gear, ascending resistance ladder. Maintain 90 rpm in the saddle and add resistance every 2 minutes. You’ll find yourself trying to break the pedal axles by the end of the song.
Homage to Patagonia by Lemon Jelly (9:34)
Some of you may not like Lemon Jelly. They’re said to appeal to a listener demographic that I fit perfectly. I love their unusual themes and interesting rhythms. This song provides a wonderful beat-match of about 95 rpm. I use it mostly for fartlek training. Set your base cadence at 95 rpm. Mix in random, unstructured attacks with added resistance in the standing position. The song provides a rhythm that’s very catching when you drop back to the saddle.
Alone by Moby (10:47)
I saved the best for last — early Moby at his finest. This is my favorite dream piece and provides the perfect climbing rhythm. Stay supple with strong determination. Steady state. Timeless.
Have you ever shared a track or playlist from Spotify with a friend? PRO member sandyballardini shared this awesome playlist spin for glory with me and while I was listening to it play this morning, this track from the band Santigold really jumped out at me.
It's endurance season here in the frozen north and I love to string together multiple, interesting tracks in the mid 70's for long sub threshold climbs. Santigold — Disparate Youth taps out at 76 RPM with just the right amount of intensity to communicate where I needed everyone to be.
Maybe I should define what I mean by an interesting track = one that causes or requires the riders to stay mentally engaged; i.e. music that sounds just a little bit “off”, confusing or slightly hard to follow.
It's no secret that teaching endurance classes (while keeping the group focused) can be challenging. In the past I've used very long tracks, that are almost hypnotic, for the purpose of helping everyone disassociate from the effort. Jim Karanas' ZENDURANCE PRO/Playlist has a bunch of great examples and 15 minute Pili Pili — Pili Pili is my favorite.
But there are times when I want to bring students back mentally, so I'll throw in an interesting track like Santigold — Disparate Youth to snap them back to reality.
Do you have a favorite you'd like to see as the Friday Favorite? Yes? Then send it to me user johnmac11
I love rediscovering an old favorite! Included in this playlist Give Me Good Lovin' 021413 from Schwinn Master Trainer Jeffrey Scott is a long forgotten gem from my Disco days.
Now I realise that many of you were in diapers when this came out, and the rest of you weren't even born. But the late 70's early 80's were a very special time for me. You see whenever I hear music from my late teens and early 20's, I'm reminded of when I had great hair… and a lot of it 🙂
That almost always get's a few knowing smiles. The average age at our club must be in the mid 40's.
Here's a 7 minute remix that I used last night during the long (20 minute) grinding climb to the summit of Mt. Mitchell that finishes Epic Planet's Blue Ridge Indoor Cycling DVD. They worked together awesomely. The slow 60 RPM cadence gets everyone working with the proper resistance. We then transition to something a bit faster, moving more of the work to their cardiovascular system, for the remaining 13 minutes. A real killer but they appeared to enjoy survive it. Here's a link to my Epic Blue Ridge PRO/Playlist. You'll need this free track to complete the playlist 🙂
Group Fitness Classes Use Music to Compete for Clients; Zumba to ‘Ice Ice Baby'
Fitness companies are increasingly getting into the music business. The move comes with the waning impact of traditional radio on the music-buying public, and the rise of boutique exercise classes, particularly yoga, Zumba and indoor cycling.
I'm going to guess that a quick Google search for DJ's in your area could lead you to someone who would be willing to make a guest appearance in exchange for the exposure he/she would receive. Maybe a quick call or email to your local paper/News Station explaining that your studio is doing what the WSJ recently reported on – could result in something cool happening.
Cycling music is like none other — it has nutritional value and feeds your soul. But it takes time and effort to find extraordinary tracks, and instructors often become stagnant, relying on the same music they taught years ago.
Back by popular demand, ICI/PRO is collecting a list of your favorite tracks for 2013! While all the songs may not represent your style of teaching, I encourage you to learn the “language” of a different genre — be it the sheer intensity of an instrumental, the verbal play and urban rootedness of mainstream hip-hop, or the beautiful vocals of new Indie artists. In the words of Frank Zappa, “Your mind is like a parachute….it works best when open.”
Feel free to incorporate tips on how you teach each song, including terrain, rpm’s or inspirational cues. As a subscriber to the ICI/PRO newsletter, you’ll receive this highly coveted list once the tracks are compiled and alphabetized. And for you Spotify fans, we'll create a playlist just for you.
Below are 3 of my favorites — Enjoy!
Jaytech/Steve Smith — Stranger (Kyau and Albert Remix)
Beautiful piano just before midpoint is perfect teaching moment…buildup…add gear until legs begin to bog down then powerful standing climb for remainder of song.
Sultan & Ned Shepard featuring Sia/Usher/Martin Solveig — Walls (3LAU Vocal Edit)
Uplifting finish line track with two 30-sec intervals/sprints
I'm not sure if this is the correct version, but it's pretty good – John
ATB – Believe in Me (A&T Remix)
These and more are compiled on our 404 Top Indoor Cycling Tracks list. Grab it by joining as a free PRO-VisitorICI/PRO Member.
