Chrispins: It’s All About the Climb

Hey guys! As you know, I am finally and officially on vacation right now visiting my family over in Russia.

So I asked Chris if she could fill in for me and share one of her wonderful class profiles and playlists with you today. She kindly agreed. So here, I give you Chris aka Chrispins. Take it away, Chris!

Hey there Lean Lena readers!  I’m Chris, Indoor Cycling Instructor and blogger over at Chrispins where I share my Indoor Cycling playlists and profiles. I’ve been teaching indoor cycling for around 7 years and I’m pretty much addicted to finding and sharing new music that I’m using in my indoor cycling classes.  In addition to teaching my 2-3 cycling classes a week, I’m a full time kindergarten teacher, wife and mom to two very busy teenage boys.  So yeah, my life’s a little crazy, but I wouldn’t have it any other way!

I love checking out indoor cycling and music resources and that’s why I’m a big fan of Lean Lena and her blog so I’m super excited to guest post here and share my latest profile and playlist.

This is actually a profile that I created and used a while back, but I’ve updated it with new music and timing, so it feels like a brand new ride!  I call it ‘It’s All About the Climb’ because it includes a good amount of climbing both in and out of the saddle along with some nice recoveries and a series of flat roads to break it up a bit. I used this profile for a one hour class, but you could certainly modify it to fit a shorter class by shortening the time on each set.  I hope you and your class enjoy it as much as mine did!

If you follow me on Facebook or my blog, you know that I’m a huge fan of Spotify. You can find the Spotify player for this playlist below.

In case you don’t use Spotify, I’ve included a screen shot of the playlist.

And now for the profile notes:

 It’s All About The Climb

The ride is broken up into four working sets and includes a warm up, cool down and stretch.

Warm Up

The first two songs make up the warm up.  I like to start with a warm up in the saddle and slowly bring my riders out of the saddle toward the end of the warm up:

Kinks Shirt by Matt Nathanson (3:03)

Pa’ Bailar (Siempre Quiero Mas) Julieta Venegas (3:37)

Set 1

The first set is a climbing set. It is 12:06 in length. There are three songs included in this set and they are:

Sugar-Remix by Maroon 5, Nicki Manaj (3:55)

Helele (Safri Duo Single Mix) by The True Star (3:08)

Spiritism by Alex Metric (5:03)

Here are the notes for Set 1:

3:00 Seated climb, adding resistance every 45 seconds

3:00 Standing climb

2:00 Alternating 30 second seated climb, 30 second seated acceleration

3:00 Standing climb with jumps on a hill (2 sets)

1:00 Recover

Set 2

The second set is also a climbing set.  It is 11:53 in length. There are three songs included in this set and they are:

Ex’s and Oh’s by Elle King (3:22)

Heartbeat Song-Nebuer Remix by Kelly Clarkson (3:56)

That Sound Reboot (Original Mix) by Robbie Rivera, Jus Jack (4:35)

Here are the notes for Set 2:

1:00 Standing climb

3:00 Seated climb, adding resistance every 45 seconds

3:00 Standing climb with 30 second accelerations (:30 on/ :30 off)

3:00 Seated climb with jumps

1:53 Recover

Set 3

The third set is made up of flat roads. It is 10:56 in length.  There are three songs in this set and they are:

Renegades by X Ambassodors (3:15)

Mona Lisa by Dead Sara (3:14)

Champs Elysees by Haik Naltchayan (4:27)

Here are the notes for Set 3:

3:00 Fast seated flat road

3:00 Seated flat road with accelerations (:30 on /:30 off)

3:00 :30 second seated/standing flat alternating

1:56 Recover

Set 4 

The last set is a final set of hills.  It is 9:54 in length.  There are three songs in this set and they are:

Warriors by Imagine Dragons (2:50)

I Bet My Life-Lost Kings Remix by Imagine Dragons (3:59)

Unstoppable by E.S. Posthumus (3:05)

Here are the notes for Set 4:

3:00 :30 second seated/standing flat alternating

3:00 Seated climb with :30 second accelerations (:30 on/:30 off)

3:00 Standing climb, adding gear every 45 seconds

1:00 Standing attack (heavy gear and pick up the cadence)

Cool Down and Stretch

Cool Down: Nothing Without Love by Nate Russ (3:56)

Stretch: Somewhere Only We Know by Lily Allen (3:28)

Thanks so much Lena for allowing me to guest post and I hope you all enjoy the playlist and profile!  Happy cycling friends!

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Thanks for sharing, Chris! I’m so stealing some of those tunes! I hope you guys like Chris’s profile and playlist. I always enjoy her creativity in building her rides and playlists!

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Ride on, my dears!

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

New to teaching? I have a whole page with resources just for new instructors!

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DISCLAIMER:

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.