First of all: if you received more than one e-mail from me yesterday with the same content – I am truly sorry about that. It was a technical glitch I overlooked and it won’t happen again – promise! Thanks for not unsubscribing from my post updates 🙂
But let’s get to the fun part!
On New Year’s Eve Eve of 2015 we went to the Rock and Roll Hall of Fame in Cleveland, OH.
If I were to describe the whole experience to you, I’d be at a loss of words because for a music geek like myself it was an extremely overwhelming and amazing experience. See for yourself:
These, my friends, are John Lennon’s glasses…John Lennon’s passport…John Lennon’s driver’s license…
And this…doesn’t even need an introduction!
Anyway! I was deeply impressed by this place. So deeply that I put together a Rock and Roll Hall of Fame Inductees Ride to teach in one of my classes shortly after I got back, which is what I’m sharing with you today.
All the songs on the playlist are by the musicians inducted in the 80’s and 90’s.
Rock and Roll Hall of Fame Inductees Ride
Class Duration: 49:28
Playlist (follow me on Spotify):
If you’re an iTunes kind of person, I gotcha covered 😉
1: “Hallelujah I Love Her So (Single)”, Ray Charles – Warm up: Seated/Standing Flat
2: “Baba O’Riley”, The Who – Speed Pyramid: alternate 90/100 RPM for 15/45, 20/40, 25/35, 30/30, 35/25 seconds.
3: “Shout (Remastered)”, The Isley Brothers – continue from above going down the Speed Pyramid: 30/30, 25/35, 20/40, 15/45 seconds @ 90/100 RPM.
4: “Johnny B Good”, Chuck Berry – Time Trial for this and next song (total of 4 minutes)
5: “Rock Around the Clock”, Bill Haley & His Comets – cont. Time Trial.
6: “Proud Mary”, Tina Turner – Gradient Hill (4 adds), then return to Seated Flat and race downhill.
7: “Help!”, The Beatles – Recover before the Hill Climbing part of the class.
8: “Start Me Up”, The Rolling Stones – Seated Climb with Resistance Loading (4 adds, 75-80 RPM)
9: “Summertime Blues”, Eddie Cochran – Standing Climb: keep the resistance from the previous climb, 75 RPM
10: “Heartbreak Hotel”, Elvis Presley – “Mean Climb”: 60-65 RPM (add resistance to very heavy), let your riders decide if they want to climb seated or standing.
11: “Mama He Treats Your Daughter Mean”, Ruth Brown – Recover on a mild climb (80 RPM), Running with Resistance (2 sets)
12: “Fame”, David Bowie – Seated/Standing Climb Pyramid at 60-70 RPM (going up the pyramid)
13: “Black Dog”, Led Zeppelin – continue from previous song – going down the pyramid.
14: “Surfin’ U.S.A.”, The Beach Boys – Cool Down
15: “Gone Fishin’ (Single Version)”, Louis Armstrong & Bing Crosby – Stretch off the bike.
A few tips:
- “Mean Climb” is purely Lean Lena’s terminology, not approved by any certification body 🙂 It’s that kind of heavy climb that makes you angry with determination to conquer it. It’s that slow one where you have to grind your teeth and give it all you’ve got.
- For the actual times for the interval pyramids, see the file download below from the Class Builder App that I use to teach my classes.
- On the Class Builder App download each segment has a year in the title – that’s the year that musician was inducted in the Rock and Roll Hall of Fame 😉
Download the ride .pdf from the Class Builder app: Ride 57 – Rock and Roll Hall Of Fame Inductees Ride
And there you have it, my friends – an all new ride with a meaning 🙂
Ride Rock on!
Done with that?
Pick up a few essentials I use for teaching my classes:
Please note that while I make every effort to capture and present these indoor cycling class / Spinning class profiles accurately, the class profiles and class descriptions posted on this blog do not constitute complete instruction for teaching the indoor cycling class / Spinning® 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 / Spinning® 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 cycling 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.
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