Hey, my fellow Indoor Cycling/Spinning® Instructors, fitness enthusiasts and just my regular readers 🙂
It’s time for the weekly Indoor Cycling / Spinning® Class Profile and Playlist.
As you guys know, since beginning of October I have my own class on the schedule every Sunday, and that feels AWESOME!
So, for my first Sunday I thought I’d come up with something different.
I’m certified with the Spinning® program, which is known for using instrumental music in classes rather than songs with lyrics so that the instructor doesn’t have to compete with lyrics when cueing in class.
So I decided to give it a try this time. I love instrumental music – I think it can motivate much better. If you think about it, all the motivation is in your head; with lyrics you never know if this or that song “subject”/words/concept motivate or demotivate each one of your riders – certain words can have different effect on different people depending on their background, life experiences and mood. Instrumental music, on the contrary, with its non-verbal message can be a much more powerful motivation tool as it is not influenced by words and additional “weight” they bring to music.
For this profile, words come in at the very end of the class and I think that makes them even more powerful.
Can you tell I have a Masters Degree in Linguistics? 🙂
Anyway, I digress. Here’s the playlist I put together for the ride.
This cycling class profile is a pyramid – we worked hard right after the warm up, reached the peak intensity in the middle of the class, and went “down hill” from there. Here it is.
Cycling Class Profile and Playlist: Enjoy the Silence – 45 Minutes
1: (3:20) A Hole in the Road – Haik Naltchayan – Warm Up
- 0:03: Flat road
- 1:01: Up, HP2
- 1:20: Down
- 2:00: Up, HP2
- 2:31: Down
- 2:50: Up, HP2 until the end of the song
2: (3:42) Teahupo’O – The Deadlies – Warm Up, Continued
- 0:18: Add moderate resistance, find the basic cadence you can maintain with moderate effort.
- 0:46: +5 RPM to basic cadence
- 0:55: Up, HP2
- 1:14: Down and +5 RPM to basic cadence
- 1:42: Up, HP2
- 2:01: Down and +5 RPM to basic cadence
- 2:29: Up, HP2
- 2:48: Down and +5 RPM to basic cadence
3: (2:16) The Black Pearl – Klaus Badelt – Seated/Standing Climb
- 0:01: Add moderate resistance
- 0:38: Up to HP3
- 0:52: Add and down
- 1:25: Up to HP3
- 1:35: Add and down
- 1:47: Up to HP3 for 20 seconds, then return to the saddle and back to flat road
4: (6:29) The Mountains – Haik Naltchayan – Seated/Standing Climb
- 0:24: Add #1
- 1:25: Add #2
- 2:31: Add #3
- 3:31: Add #4 and up to HP3
- 4:02: Down and add #5
- 4:40: Up to HP3
- 5:11: Down and return to flat road
5: (4:06) Code Name Vivaldi – The Piano Guys – Seated/Standing Climb
- 0:28: Add #1
- 1:04: Add #2
- 1:34: Up to HP3
- 1:52: Down add #3
- 2:55: Add #4
- 3:30: Up to HP3 for 20 seconds, return to the saddle and continue climbing seated until the end of the song
6: (2:27) Caprise #24 – Viktor Zinchuk – Cadence Drills
- 0:04: Flat road, find the basic cadence you can maintain with moderate effort.
- 0:27: +5 RPM for 10 seconds
- 0:52: +5 RPM for 15 seconds
- 1:29: +5 RPM for 10 seconds
- 1:54: +5 RPM for 15 seconds, return to base cadence
7: (5:23) The Unforgiven (Instrumental Version) – Apocalyptica – Seated/Standing Climb
- 0:04: Add #1 – moderate resistance
- 0:47: Add #2
- 1:26: Add #3
- 1:57: Up to HP3
- 2:36: Down and add #4
- 3:27: Up to HP3
- 4:08: Down and add #5
8. (3:43) Storm – Vanessa-Mae – Seated/Standing Flat
- 0:02: Get back to light resistance, find base cadence
- 0:43: +10 RPM
- 1:32: Up to HP2 for 20 seconds
- 2:23: +10 RPM for 10 seconds
- 2:59: +10 RPM for 20 seconds
9. (3:59) Daredevil Descent – Haik Naltchayan – Seated/Standing Intervals
- 0:38: Add moderate resistance, come up to HP2
- 0:50: Down +5 RPM
- 1:13: Up to HP2
- 1:40: Down +5 RPM
- 2:08: Up to HP2
- 2:26: Down +5 RPM
- 2:54: Up to HP2
- 3:13: Down +5 RPM
10. (3:55) Bring Me To Life – Evanescence – Seated/Standing Intervals
- 0:02: Add more resistance
- 0:52: Up to HP3 and accelerate
- 1:14: Down and add
- 1:37: Up to HP3 and accelerate
- 2:17: Down and maintain speed
- 2:38: Attack, HP3
- 2:58: Down and accelerate for 20 seconds, return to flat road at the end of the song
11. (4:16) Enjoy The Silence – Modern Rock Players – Cool Down
- 0:12: Find comfortable cadence and maintain it for the duration of this song. Focus on deep breathing.
12. (2:14) Toccata – Yat-Kha – Stretching
- 0:01: Push on break and get off the bike to stretch.
And that’s what my “evil plan” looked like last Sunday 🙂
I hope you enjoyed it and let me know if you have any questions!
If you’re still looking for more, check out my previous class profiles.
Are you a new instructor? I have a bunch of useful tips just for you then 🙂
Please note that while I make every effort to capture and present these indoor cycling class profiles accurately, the class profiles and class descriptions posted on this blog do not constitute complete instruction for teaching the indoor cycling class.
No statement is made to the suitability or otherwise of the indoor cycling profiles presented on this blog. Care must always be taken when riding an indoor cycle. Please, consult your physician before starting an exercise program.
The indoor cycling class profiles presented are not meant to be exercise and/or personal recommendations, but only examples of workouts that the author completed in the past. The owner and authors of these class profiles will not be responsible or liable for any injury, illness or death resulting from the use of the information contained in this article.