Amy’s Friday Favorite

by Amy Macgowan | Dec 10, 2010 | Music

Hi ICI/PRO members.  Amy here with my first attempt at a Friday Favorite, so please go easy on me.

Believe it or not, one of my favorite ways to try new music and listen to new bands, is to go to the library (I know, right?) and surf through the CD’s on the shelves.  Not only does it force me to grab unusual artist’s names, but also CD titles that I would probably never take the time to peruse on the web.  Then I  listen to them in the car and download them onto my computer at my leisure .  Best of all, it’s not $.99 a song, it’s FREE and I can save my money for another new pair of shoes!  (Sorry guys, but it’s the truth).

One of the bands I have grown to love from this experience is Mute Math.  I know many of you already use them because they have come up a few times on the Top 210 list Barbara is compiling, but for my virgin experience here, I am going to highlight my current favorites from this band off their self-titled CD MuteMath:

“You Are Mine”4:44:  I am listening to it as I type this and it “gets me” every time.  It is ethereal and gripping and I use it as a recovery, almost flat, road in the middle of my ride, after a hard climb.  RPM:76

“Control”4:39:  I love this song for climbing.  RPM:72.  I have my class stay in the saddle , and then get out to climb when the music surges at 2:12.   I cue to “stay relaxed, breath and drop your shoulders”, when the music quiets at 3:05 and hit it again at 3:20.

“Reset” 5:26:  I am stoked about this song!   I needed a completely instrumental song for a video I am shooting this week and this is it baby!  RPM: 90.  The absolute perfect warm up song, because we do a lot of talking in the first few minutes of our class and it is nice to not have to talk over lyrics.

Other goodies on this CD I just haven’t used yet:

“Stallout” 7:10 RPM 88

“Noticed” 4:30 RPM 84  Energetic flat, with some room for load building

“Plan B” 4:47 RPM 64

“Break the Same” 6:00 RPM

100 Feels like a good sprint, break away to me

“Picture 19” 5:26 RPM 76 Nice easy does it climb

So, there you go.  Not bad….8 really good, not just adequate, tunes off one CD.  And you can reserve it FREE at your local library, or just download the 8 great tracks and not get any shoes.  Enjoy and remember…. go easy on me.

I prefer the path where she gets new shoes 😉 John

Top 210 Indoor Cycling Songs

by Barbara | Nov 7, 2010 | Music

What? Were you really expecting a Top 25 Indoor Cycling Songs? Maybe even a Top 50? Remember, this is ICI/PRO and we like to do things BIG! To close out a spectacular year, we’re asking you, the best Indoor Cycling Instructors in the world, to join forces and create a list of your favorite songs for 2010. But here’s the catch. In addition to providing the title and artist, you must also describe HOW you teach that epic gem!

When our goal is reached, (one song per post) the list will be edited, organized, chilled and served to perfection. It’s our way of saying THANK YOU for a tremendous year!

UPDATE! Have you seen our new: BEST 404 Indoor Cycling Songs list? It's free to subscribers to our email newsletter. Click here to join now.

Here are my three favorites from 2010…..now it’s your turn!

Nirvana – Smells Like Teen Spirit (Doctor Werewolf Mix) www.soundcloud.com
Enjoy this powerful 7 minute remix of a classic. Establish a seated climb until 3:29. From 3:29-4:29, I tell students to prepare both their bike and mind for an all out attack just seconds ahead. At 4:29, transition to a standing climb and unleash, increasing cadence for 2 minutes. I count down last 8 beats to end the song. Search for Doctor Werewolf on Soundcloud and click the download tab.

P. Diddy with Jimmy Page (Led Zeppelin) — Come with Me (Godzilla soundtrack)
Create a grinding seated climb for 3-1/2 minutes, staying in the saddle if possible or taking a few steps out for switchbacks. At 3:39, during the very quiet moments of this song, whisper to your class, “There’s a jersey ahead of you…let’s explode out of the saddle and wave as you make the pass.” At 4:32, increase your voice tempo/volume, and slam it out for 90 seconds.

Dylan Rhymes and Jono Fernandez featuring Seany B. — Breathe (General Midi Remix) www.amazon.com. This awesome song combines a standing climb with jumps on a hill (or another element). Create a moderate hill for about 60 seconds. From 1:22-1:43, increase resistance and tell students an ambitious climb awaits them, climbing the first half of the mountain and then jumping our way to the top. At 1:43, begin a standing climb, keeping RPM steady and adding 3 resistance changes, 1 per minute. They should really be feeling it by the third shift! At 4:55, back off a touch and hit the saddle, grab a quick drink on the gear and prepare to jump your way to the summit, building anticipation with verbal encouragement until 5:40. “Try to give me 20 jumps on a hill in two minutes, your rhythm, your gear. I’ll see you at the top!” At 7:38 I count down the beats to end the song. (Make sure you download the 7:45 version — there is a 6:30 min. one as well.)