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)
The latest version of the iPhone Spotify App had an annoying bug in it that appears to be corrected when combined with the most recent iOS update I downloaded this morning. Good thing as it was making me crazy thinking the App was going to crash in the middle of class, while I'm waiting for the song timer to catch up with the music after a transition.
My Settings
Apple and Spotify update software in batches of users = your iPhone may update at a different time, depending on your location. If you want to compare yours with mine, I'm running Spotify version 1.1.0.2549 and iOS 7.1.1.
Crossfade set at 10 seconds and Gapless Playback turned on.
Here's what was happening
I you were watching the playlist timer during the crossfade between tracks, you would hear the music transition smoothly, but the timer and album artwork would freeze in place for an agonizingly long period of time.
Why this is/was important to me… I can barely see those tiny numbers
I will often use the Stage button on the console (with it's large numbers) to help me time longer intervals – possibly different from how you would. This is a work-around (hack) for me, due to having a hard time focusing on the small fonts Spotify is using.
The 3-4 minute “Best Efforts” I do early in class, to establish PTP (Personal Threshold Power) are a great example. I want the effort to end along with the song if possible, so I need to understand the total length of the track – but not have to continuously watch the countdown timer I have trouble seeing. During the fade between songs I'll sit up (bringing my eyes to the best focal distance) and take a quick peek squint at my iPhone, note the total time and then hit the stage timer on my bike.
Yesterday I used The Crystal Method — Busy Child which is long – 7:25 mins, for the opening 4 min PTP effort. If I hit the Stage timer at the start, I now have the large numbers counting up. Next I can do so simple math in my head: 7:25 – 4:00 = 3:25. Now I know that if the class and I hit the Stage button (resetting the timer to zero) and start the effort at the 3:25 mark on the console timer, I have a near perfectly timed 4 minute interval timed to finish with the music 🙂
Understanding how I do this, do you see how frustrating it would be for me to be sitting there, watching and waiting for the timer to catch up and display properly? I swear there were times when it would take 10 seconds or more, with me staring at my iPhone like Mr. Magoo.
Now everything appears to be working smoothly – and that makes me happy!
I keep coming back to this group because they're really good, but more importantly, my classes love them! They look up while we're riding and say, “Who is this?”
Well… they're an American rock band from Los Angeles California (lucky them I'm thinking, after the winter here in Minnesota)! The group is three sisters and a random boy drummer :).
I find myself coming back to Haim (rhymes with time) a lot lately. They have this really unique sound that I'm drawn to…and like I said, my classes are too!
Please enjoy “Forever” by Haim. It's 61 BPM and 4:05 in length. Just a great dramatic climb – plain and simple. I hope you have fun with it and all their other tunes!
I met a dear friend for happy hour the other night and we were discussing nails. Hers looked great- they were manicured and polished with a beautiful spring coral color. Mine looked terrible- no polish and ragged cuticles. What's happened to me? I've been out of the beauty biz for nearly three months now, and can't seem to find the time to use my favorite CND gel polish and sit under the UV lamp. I've also developed a nasty nervous habit of pulling / tugging my cuticles, so I really need to get back in the habit of getting something long lasting on my nails.
Spring in Minnesota is finally here and that means we can ride outside! I'm so excited to test my fitness against the hills, wind and other cyclists I ride with again!
This week begins our organized rides with the Life Time Fitness Cycle groups. I'm leading two rides this summer, both leaving from the Minnetonka Life Time Athletic Club. These rides are open to non-members, so please feel free to join us here or at any Life Time location near you.
Saturday 7:30 am is a strong “B” level, 40 mile ride. NOTE: we're still working out the parking problem and this location may change.
Sunday 8:00 am is our 30 mile coffee ride into Minneapolis. Amy and I lead this on The Bus (our tandem) and we control the pace, so it's a safe ride to learn group skills.
That group on Saturday has a lot of “A” type people with strong personalities. They really need a strong Leader or chaos and broken bikes/bodies can result. I've been leading group rides for close to 20 years and I feel I learned from the very best. You can read about being the “Big Dog” outdoorsICI/PRO members only – where I discussed the need for a true leader in an outdoor group ride and how to be the Big Dog.
Man or women, it doesn't matter – only that you act as the Leader. If you have the opportunity to lead a group this summer, and you want everyone to have a safe and enjoyable experience, you may find that post helpful.
With Saturday only 4 days away, I've been polishing up my “Big Dog” talk I give at the beginning of the season. The purpose is to convey the behaviors and attitudes I expect from the riders in my group so we all get home safely. I decided to give it a catchy title:
The 10 Commandments* of Outdoor Group Cycling
Commandment #1 – Thou shall honor thy Leader.
A safe, enjoyable group ride needs one Leader. It maybe me, or someone else who's been assigned to lead that day. As group Leader we are responsible for everyone on the ride and intend to bring them all safely home.
Now I understand that you may have come from a place (your work or business) where you're the Leader, but you aren't there now – you're here, riding with us today.
We enjoy having you on this ride with us. Please be OK with the fact that there's a Leader on this ride… and it isn't you.
Commandment #2 – Thou shall not ride as an individual.
Please leave your ego and sense of self-importance in your car… this is a group ride, not a bunch of individuals who happen to be riding together. We work collectively as a well organised group* to ensure the safety and success of everyone.
What are examples of riding as an individual? Great question! Finding yourself alone/away/separated from the group is a good indication you're riding as an individual.
Here are a few more that come to mind; hammering off the front, chasing a rider who hammered off the front, not staying in your place in the paceline, riding off to the side, charging up from the back, sprinting to make a yellow traffic light, hammering away from a stop sign, not willing to work at the front**, not willing to help pull others back on and of course riding like an idiot. If you do any of these expect to receive a gentle warning reminder of the importance of riding as a group – keeping in mind commandment #1.
*There are multiple places (climbs and town sign sprints) during this ride where you can demonstrate your fitness to the rest of us – wait for them please.
** We completely understand if you need to sit-in and ride in the back today.
Commandment #3 -Thou shall be ready to ride on time.
The ride leaves on time. Please be ready. Don't expect the twenty other people, who were ready on time, to circle the parking lot while we all wait for you to pump up your tires. You may have gotten there 15 minutes early, which is great, but it doesn't count because you chatting with your friends, only to realize your tires were flat as we all started to leave.
Commandment #4 – Thou shall come prepared.
Did you bring everything you'll need for this ride? Do you have; spare tubes* (or sealant if you ride tubeless), tools, CO2, proper clothing, food, water, money? Did you eat before the ride? Pee?
*Many of us are happy to help you change your flat tire… just don't expect my tube 🙂
Commandment #5 – Thou shall not talk excessively – but shall communicate.
Talking excessively leads to heads turning and looking at the person, which leads to not watching where you're going, which leads to crashing. I've seen it happen multiple times and it always ends badly. There is a slight exception to this during two-up riding during a relaxed coffee ride – just resist the temptation to make eye contact with the rider you're riding next to and watch where you are going.
Please communicate with others: point out holes/sticks/dead animals in our path or when your time at the front has ended. Call out; danger, changes in speed & direction, slowing/stopping/turning/on-your-left, flat, etc…
Commandment #6 – Thou shall not join a group beyond your level of fitness, comfort or skill level.
This is a no drop ride… which means if you are suffering to keep up, all of us have to slow down – or at the very least, one of us will be forced to drop back and ride slowly home with you. We really don't want to have to do that.
We ride in a paceline = wheel to wheel with a very small distance in between. If you aren't comfortable riding closely with others you won't experience the benefit of the draft = you'll suffer and we'll have to slow down for you.
If you find yourself in this situation, or are unsure what group level you belong, please ask. I'm happy to help.
Commandment #7 – Thou shall be willing to be the leader – small “L”.
There will be times you will find yourself riding in front of everyone else – it's very important to the order of the group that you stay relaxed and calmly assume your role up front.
A typical situation were we see riders unwilling to be the leader: You are moving up as riders rotate off the front of our paceline. With just a few riders left ahead you panic and pull left to fall back. This creates a gap in our paceline, splitting it in two. The (very surprised) riders behind you are then forced to fight to close the gap – we don't like to have to do that. When you are given the lead position, take it – even if it's only for a short time.
Commandment #8 – Thou shall not pass the leader.
The leader (again small “L”) in this instance is whomever is ahead of you. It doesn't matter if the rider you are following is first, 10th or 21st, only on rare occasions is it proper to pass them. This is a huge safety issue. We all need the freedom to maneuver quickly to the right or left. Passing begins with over-lapping wheels. If you decide to pass me, at the same time I have to veer left – someone is getting hurt. And trust me when I say, I will do everything I can to prevent that “someone” from being me.
Commandment #9 – Thou shall notfocus on your technology.
Riding with your head down, watching your power meter, may work in an indoor class – but it can be deadly on a group ride. Beyond an occasional, quick check of your speed, a group ride is not the place to monitor your heart rate, current/average wattage or check the temperature on your Garmin. You need to keep your head up and continuously watch that wheel ahead of yours + what's happening around you. And no, you can't talk/text on your iPhone during the ride.
Commandment #10 – Thou shall not ride junk.
You may own an expensive road bicycle. But if it has an issue during the ride, that's related to a lack of maintenance or inappropriate equipment, it's junk and we'll be really unhappy with you. Example: sew-ups/tubulars make great racing tires, but you can't fix a flat on the side of the road, so they don't belong on our ride.
Your fancy Triathlon bike is welcome – just don't let me see you riding down in the aerobars… not even when you're up front… not ever during our ride.
Mountain bikes don't belong in a paceline with road bikes – period. I don't care if you can keep up, they're disruptive to the order of our group and remembering commandment #2, you will leave yours at home.
* To be clear, this isn't my 10 suggestions of outdoor group riding. As the ride leader I'm ultimately responsible for the safety of everyone on the ride. I try to give everyone warnings/reminders during the first few rides. After that I'm not at all afraid to ask someone to leave if I feel they are jeopardizing the safety of others – or recommend they find a different ride if they don't appear to have the necessary fitness/skill level.
Have you ever asked your class for music ideas? I've been requesting / asking / okay…begging them to tell me what they'd like to hear, so I can incorporate some of their favorite tunes into the ride. My reasoning is two fold: 1. I really want to know what they want to hear 2. I want their music ideas because they're new and different from mine.
It's fun! Now I get texts throughout the week with music suggestions. It's great to watch my class member's faces pop up as they recognize their music.
Our climb this week is a 52 rpm 3:00 record by Jungle called Busy Earnin'. I popped it in our ride as the last push before cool down. My cue, “Simply leave nothing on the table!”
