Me with Barbara Hoots at the conference this morning
What???? Did you think I forgot you? Never! Greetings from the ICI/PRO Conference in Boston! I truly wish you were all here. Today’s Friday Favorite is by an artist that my daughter Carly introduced me to. I have used her quite often in my class line ups. You may recognize her voice from the theme song of “Shrek 2”. London’s Imogen Heap is musically unique and diverse. “Headlock” from her Speak for Yourself CD makes for a fabulous out of the saddle climb at 60 bpm.
It starts out with her voice and electronics only, but a strong beat. At 1:15, the drums KICK and it makes for great coaching. She pulls back again at 1:45 and the drum kick happens again at 2:20 for another coaching opportunity. I love these times to really encourage my class to “trust their legs” (gotta credit John with this phrase) and go for it. The song is 3:37…I only wish it was longer.
They call them “mean girls”. There have been movies made about them and books written about them, and sometimes we have them in our lives. I have one in mine right now, so this song grabbed me this week as I listened to the CD and I have started using it in my cycle class. Guys… I am sure there are also “mean guys” for you in your life too, or possibly you just encounter mean girls as well, and that is plenty for you!
Anyway, The Script and “I Promise You Won’t Feel A Thing”, from their Science and Faith CD is 4:35 long and 70 rpm. I use it after my warm up as a quick climb, combining long count (32 count at least) in and out of the saddle work and raising our heart rate up to T1 (low zone 3). The lyrics: “ I promise you won’t feel a thing, cause everything the world could throw, I’ll stand in front and take the blow… for you… for you…” are exceptionally romantic, I know. And no, nobody has offered, nor would I take them up on it, but it is nice to think about. There is a nice instrumental break at 3:00 for cueing opportunities. There is not an official video for this tune, but you can hear it here and see what you think for an early on climb:
And here is a remix of “I Promise You Won’t Feel A Thing” for your free track of the week
[soundcloud url=”http://api.soundcloud.com/tracks/5270618″]
Today’s Friday Favorite is a fun little 70 rpm tune that is perfect for lifts. Now, I don’t want to start a whole controversy about whether we should or should not do lifts (jumps), etc. IF you like to use them, and coach them responsibly in your class (why do I feel like I am talking about drinking with my teenage and almost 21 year old daughters here?), then this is a great song by Jessie James to do 8 count lifts to. There is a great little break out at 2:20 to 2:25 that you can play with and look extremely practiced and professional with. Total studio cut time is 3:55 and it is from her self-titled CD. You may also recognize the song from the “Shopaholic” soundtrack. Have some fun practicing your lift cues 4 counts before the lift or lower needs to occur. Your class will appreciate the advanced notice! If you are not a “jumper”, this is a great fast climb song as well.
And here is your free track of the week. It's not from Jessie James, but another recommended artist from Spotify; Fefe Dobson. Click the little down arrow on the right hand side of the player to download. Stuttering by Steffi17
This smooth little tune caught my ear while I was riding in the car with my 17 year old one day and I asked her who was singing it, not really thinking she would know. Well, she did and I am glad, because I downloaded it and have been using it as a motivating mid-tempo climb. I’ve been cueing to “ride smoothly, like the music is smooth”. Sometimes I forget to “chill out my moves” and be cool on my bike. It does make a difference in my form when I take the stress out. My class noticed a positive change as well, and as their instructor/coach, I certainly saw a change in how their bodies were moving on the bike.
Sam Sparro’s “Black and Gold”, from his self-titled CD is 4:34 in the studio cut version and 68 bpm. Give it a listen and see if this will bring out your inner “coolness”. Not that your aren’t already super chill!
This young band from Charlottesville, Virginia has a great sound. They are touring with Michelle Branch and the Goo Goo Dolls this summer and we will hear a lot more from them in the future. I first heard this tune on XM radio and felt a flat jammin’ road needing to happen. Parachute’s “Something to Believe In” from there The Way It Was CD is 4:44 of pure 86 rpm motivating goodness. It has a great bass line (it makes me once again wish I played the bass) and a few nice sax rips as well. I am currently using this in as a break from climbing in the middle of my ride, holding a zone 3 flat rode workout. Enjoy!
