Teach Cycling: Class Profile/Playlist – Roller Coaster

Need a profile and playlist to teach cycling class? Search no more! This class profile and playlist will have your riders coming back for more.

teach cycling

Hey guys! Happy Hump Day!

How has your week been so far? Mine is a little hectic – in and out of all sorts of shoes all the time 🙂

teach cycling

But hey – I love it that way. Movement is life 🙂

It is time for me to share another Indoor Cycling Class Profile and Playlist to give you some fresh ideas to teach cycling!




I called this class profile “Roller Coaster” because of its “up’s” and “downs” in intensity. See for yourself:

teach cycling

Here’s the iTunes Playlist I used:

If you’re a Spotify kind of person, I got you covered, too 🙂

Class Builder App Profile: Ride 20 – Roller Coaster

Get your Class Builder App here and teach cycling even better!

Class duration: 47 minutes and 47 seconds.

The idea behind this class is pretty simple, and I think that’s one of the reasons I like this class and so did my riders. After the warm up – it is one song off/one song on, i.e. one song of hard work followed by one song of recovery.

teach cycling

On the recovery songs, tell your riders they can choose to just return to flat road with light resistance and recover, or focus on pedal technique, speed, get up to Standing Flat to stretch their legs, etc.. Basically recovery segments of this class profile are “rider’s choice” of drills.

This class design is very easy to explain and very fun to teach. Recovery songs are all about the same duration and are a little shorter than working songs. I also tried to keep recovery songs fun to give my riders a mental break as well as physical. So! On the list below I highlighted recovery songs in green, and added notes on drills for the working songs.




Description and Notes:

1: “Save Me, San Francisco”, Train – Warm up. Flat road resistance, find comfortable cadence. Accelerate by adding 10 RPM to that cadence for 30 seconds. Alternate seated/standing flat for the rest of the segment.
2: “Drops of Jupiter”, Train – Continue to warm up for another 1:20 in the beginning of this segment, then transition to a Seated Climb. Switch to running with resistance for about 1:24, then return to Seated Flat.
3: “Help!”, The Beatles 
4: “Never Gonna Give You Up (7″ Mix)”, Rick Astley – stay on the seated flat for the first minute of the song, then add moderate resistance and transition to Standing Climb, and then to Running with Resistance.
5: “Bip bip”, Joe Dassin
6: “Somebody That I Used to Know (feat. Kimbra)”, Gotye – first half of the segment: find comfortable cadence and accelerate by adding 10 RPM to it (hold for as long as the music tells you). In the middle of the song – add moderate to heavy resistance and transition to Standing Climb, and later – to Running with Resistance.
7: “She’s a Lady”, Tom Jones 
8: “Everything That Kills Me Makes Me Feel Alive [DJ Mash Up Mix01] (Famous Stars DJ Remix)”, DJ Lorde (not on Spotify) – stay with the comfortable cadence in the beginning of the segment, then accelerate by adding 10 RPM to it (hold for as long as the music tells you). At 1:21 – add moderate to heavy resistance and continue on Seated Climb. Start Sprints on a Hill at 2:29 until the end of the segment.
9: “Hit the Road Jack”, Ray Charles
10: “If Trouble Was Money”, Sena Ehrhardt – start by adding heavy resistance in the beginning of this segment and climbing seated. Transition to a Standing Climb at 2:00. At 4:02 start Sprints on a Hill.
11: “Miserlou (Main Title Theme from “Pulp Fiction” – Rock Guitar Version)”, Msmd 
12: “Hero”, Nickelback (not on Spotify) – last working segment. Encourage your riders to give it their all by adding the heaviest resistance yet. Start on a Seated Climb and transition to Standing Climb at 1:18. Return to Seated Flat at 2:40.
13: “Ain’t No Mountain High Enough”, Marvin Gaye & Tammi Terrell – Cool down by gradually slowing down.
14: “All for Love”, Bryan Adams – Get off the bike to stretch.

And that’s that, my fellow instructors! Don’t forget to share with your friends:

Need more ideas for your Spinning Class / Indoor Cycling Class? Check out my other cycling class profiles and playlists.

New to teaching? I have two amazing programs just for new instructors!

Have a wonderful day, guys and ride on!

Lena

DISCLAIMER:

Please note that while I make every effort to capture and present these indoor cycling / Spinning class profiles accurately, the class profiles and class descriptions posted on this blog do not constitute complete instruction for teaching the indoor cycling / 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 / 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 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.

Comments

  1. oh I wish I had an app for teaching a few years ago! I love how excited you are about leading your classes. Great playlist and I love how you threw in a little Tom Jones.
    Deborah @ Confessions of a Mother Runner recently posted…Reset your snacking routine with Yoplait Greek YogurtMy Profile

  2. I’ve never taken a spinning class! Although I’m sure if I did, i’d certainly need some good music to get me through!
    Amanda @ fridaylovesong.net recently posted…Unconditional Body RespectMy Profile

  3. So, I went to my first cycling class at the Y today. It’s been a couple of years since I’ve been to a class and I was pretty excited! I really wanted to get my sweat on since I’m still not running. 🙂 Well, there were only 6 of us there (5 on time, 1 late) and the instructor…who didn’t say good morning when she came in (apparently, she’s not a morning person), didn’t recognize that I was new and come over to me to make sure I knew how to set up my bike (I mean, maybe the class was too big for her to notice a new person? #sarcasm), and didn’t stretch us after we were done. Apparently, last week, she started the class on a ‘series’ where they focus on form and movements (pushing, pulling, etc) – last week was flats, this week was seated climbs, and I can’t remember what she said next week was going to be. Well, it wasn’t a very dynamic or interesting class. In fact, I was a little bored. For an hour. And, the music…..some of the songs were good but they didn’t seem to ‘flow’ to me; like, it didn’t make sense with what we were doing. I don’t know. I’m going to check out some of the other instructors but I was really bothered by the fact that she didn’t come speak to me (or any of us, for that matter) to make sure we were set up properly and that she didn’t stretch us afterwards. It was mostly “have a great day, see ya.” :/ Do you think I should say something?
    Jennifer recently posted…Model trains and spreading the (link) love 2My Profile

  4. I think you definitely should say something, Jennifer.
    Not saying “hi” to your class is rude.
    Not stretching after class is (pardon) dumb.
    Not helping a new student set up their bike correctly is a malpractice/negligence, which sets the facility up for a huge liability in case that student injures him/herself due to incorrect bike setup, or fails to tighten up the adjustment handles/pins and falls off the bike in class.
    Out of all the issues above I would definitely want the facility manager to be aware of the latter one.
    As far as the class flow goes, definitely try other instructors. Tastes differ and you might just not have “clicked” with this instructor’s style. I hope you find somebody whose class you truly enjoy.
    Lean Lena recently posted…Teach Cycling: Class Profile and Playlist – Roller CoasterMy Profile

  5. I used this awesome profile for my Sunday morning class! It was my first effort with an Interval Ride. I used most of your song selections; and changed out some. The class loved it. A challenging cycling experience. Thank you!

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