2017 Tribute Workout

It’s that time of year again, time for the 2017 Tribute workout.  I’m also working on a New Year’s Eve and New Year’s ride.  I’m running out of time but hopefully I can get those done soon!

Here is the tribute to Chuck Berry, Chris Cornell, Chester Bennington, Tom Petty and Malcolm Young:

Artist Song Name Song Length Workout
Linkin Park Iridescent 5:00 Warm-up – Let It Go
Tom Petty A Mind With A Heart of It’s Own 3:29 Standing run with pushes (not on the music, do :30/:30)
AC/DC You Shook Me All Night Long 3:29 Booty Backs
Chuck Berry Mabelline
30 Days
You Can’t Catch Me
7:32 Are You Kidding Me Sprints
Johnny Be Good 2:42
Chris Cornell Nearly Forgot My Broken Heart 3:57 Fun climb – try to keep a seated 8, constant pace throughout
Tom Petty I Need to Know 2:22 Short flat road run – only 1 1/2 minutes to allow recovery before and after
Linkin Park Bleed It Out (Clean) 2:45 Super fast run -> super heavy attack (no slowing down) *2 + a finshing increasing pace run
Tom Petty The Apartment Song 2:33 Recovery
Linkin Park Castle of Glass 3:23 Flat Road Run
Zac Brown Band (ft Chris Cornell) Heavy Is the Head 3:59 Heavy hill with pushes
STP With Chester Out of Time 3:11 :30/:30 sprints
AC/DC Thunderstruck 4:53 Hill – :30 seated/stand/attack, heavier each time
Tom Petty Don’t Come Around Here No More 5:04 Cool-down
Chris Cornell Nothing Compares 2 U 5:15 Stretching

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Goodbye Tom Petty

It wasn’t enough that he left us, but the media had to toy with our emotions – he died, no he didn’t, oh wait, maybe he did.  It was awful.  Selfishly I am really bummed out, he came to our town recently and I couldn’t make it, I thought I’d make the next one.  One of my students said during the concert Tom Petty said he thought this would be his last tour.  Sadly he was correct.  I put this together quickly, it’s not perfect but I received several thank yous.  I’ll use it again on Saturday, hopefully by then my timing will be better.  I was a bit off as it took me most of the day to write the playlist, and didn’t have much time left to learn the timing.  All in all the music was really fun.  Hopefully the next ride I post will be a normal, non tribute ride.

Artist Song Name Song Length Workout
Tom Petty Learning to Fly 4:02 Warm-up
Tom Petty A Mind With A Heart of It’s Own 3:29 Standing run with pushes (not on the music, do :30/:30)
Tom Petty Jammin Me 4:09 Booty Backs
Tom Petty I Need to Know 2:22 Flat Road Run with pushes
Tom Petty I Won’t Back Down 2:51 Climb with Pushes
Tom Petty American Girl 3:37 Sprint Pyramids: :15->:30->:45:->:60->:45->:30->:15
Tom Petty Forgotten Man 2:49
Tom Petty The Apartment Song 2:33
Tom Petty You Don’t Know How It Feels 4:49 Heavy climb, 9/10.  Alternating seated and standing
Tom Petty Wildflowers 3:10 Recovery
Tom Petty Saving Grace 3:48 1 minute heavy climb (9/10) in the saddle then a standing fast climb (8/10) for the rest
Tom Petty Running Down a Dream 4:52 Long endurance run with some pushes
Tom Petty Mary Jane’s Last Dance 4:32 Heavy climb, 9/10.  Alternating seated and standing
Tom Petty Don’t Do Me Like That 2:40 Flat Road Run with a fast finish.  Pick up the pace as we go along, finishing with a 30 second sprint
Tom Petty Don’t Come Around Here No More Cool-down
Tom Petty Room At The Top Stretching

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Eclipse Ride

I’m dorking out over the eclipse on Monday so I made an eclipse themed ride.  I was struggling with it, even made some changes an hour before class but it ended up being a great ride!

Artist Song Name Song Length Workout
David Bowie Space Oddity 5:02 Warm-up
The Wanted Chasing the Sun 3:22 Standing run with pushes
Katrina and the Waves Walking on Sunshine 3:49 Booty Backs
Ozzie Ozbourne Bark At The Moon 4:17 Flat Road Run
Rudimental Sun Comes Up 3:44 Hill with attacks (resistance 8/10)
Soundgarden Black Hole Sun 4:40 Heavy Hill (9/10, stand with the music)
Pink Floyd Eclipse 2:12 Recovery
The Offspring Staring At The Sun 2:13 Flat Road Run
AWOL Hallow Moon 4:20 Hill with fast runs between
Linkin Park Shadow Of The Day 4:50 Hill (9/10, sit and stand with music)
Creedence Clearwater Revival Bad Moon Rising 2:20 Recovery
Violent Femmes Blister In The Sun 2:24 Flat Road Run
Twin Shadow Eclipse 3:10 Intense Hill – seated 9 for 2 minutes, standing for final minute
Nicki French Total Eclipse of the Heart (Dance Remix) 3:53 Flat Road Run adding gear as we go
Tom Petty The Dark Of The Sun Cool-down
REM Man On The Moon Stretching

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Chester and Chris

We’ve said goodbye to 2 amazing artists recently which meant it was time for another tribute ride.  This was really hard to put together but incredibly well received.  Hopefully Chris and Chester are finally at peace, together again.

Artist Song Name Song Length Workout
Linkin Park Iridescent 5:00 Warm-up – Let It Go
Linkin Park What I’ve Done 3:27 Standing run with pushes
Zac Brown Band (ft Chris Cornell) Heavy Is the Head 3:59 Booty Backs
STP With Chester Out of Time 3:11 Flat Road Run
Chris Cornell Nearly Forgot My Broken Heart 3:57 Fun climb – try to keep a seated 8, constant pace throughout
Audioslave Like a Stone 5:00 Heavy Climb
Linkin Park Bleed It Out (Clean) 2:45 Super fast run -> super heavy attack (no slowing down) *2 + a finshing increasing pace run
Soundgarden Spoonman 4:05 2:15 recovery into a fast run
Linkin Park The Catalyst 5:42 Fast climb – alternating seated 8 with standing 8 pushes
Audioslave Show Me How To Live 4:51 Heavy Climb
Linkin Park Castle of Glass 3:23 Flat Road Run
Chris Cornell & Chester Bennington Hunger Strike 4:26 Quiet Rememberance Climb Home
Chester Bennington One More Light 4:08 Cool-down
Chris Cornell Nothing Compares 2 U 5:15 Stretching

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Tour De France 2017

Another successful tour has come and gone.  I traveled most of it and have been so busy I just used the same profile all week.  I chose stages 14 and 19.  Stage 14 we started flat and fast, then hit some smaller hills.  It was a great, fun workout!  We took a break before the last song so that we could push hard the last song.  The competition in the room was fierce!

Stage 19 was a challenge.  The mountain climbs were brutal!  I taught it Saturday for the last time and when I taught Sunday none of us could push hard.  Even this morning several of us had to go easier than usual on the hills.  My glutes are still burning!

And now sadly I’m working on yet another tribute ride for next week.  Have you heard this version of Hunger Strike yet?  I cry every time.

Stage 14:

Artist Song Name Song Length Workout
Gloria Gayner I Will Survive 4:57 Warm-up
American Authors Go Big or Go Home 2:52 Standing run with pushes
Volbeat A Warrior’s Call 4:22 Booty Backs
Bond Explosive 3:24 Endurance Run Together, have the teams alternate 30 second pushes
Guns N Roses Welcome To The Jungle 4:34 Sprint Pyramids – :15 -:30 – :45 – :60 – :45 – :30 – :15
Motley Crew Kick Start My Heart 4:07
Kongos Come With Me Now 3:32 Standing Fast Climb – Alternating Pushes
Rolling Stones Not Fade Away 1:57 Recovery
Nine Inch Nails The Hand that Feeds 3:30 Standing Fast Climb – Alternating Pushes
Metallica Turn The Page 6:06 Climb – Alternating Pushes
Blue October Drop 4:36 Rolling Hills – Together
Haik Naltchayan The Will of a Man 1:32 Recovery into Final Push
Pitbull Wild Wild Love 3:22 Ant Hills – Race hard until the end!!!
Train Drops of Jupiter Cool-down

PictureStage 14

Stage 19:

Artist Song Name Song Length Workout
AC/DC Shoot To Thrill 5:17 Warm-up
Blue October The Chills 3:33 Standing run with pushes
Train San Francisco 4:09 Booty Backs
Andy Grammer Honey I’m Good 3:21 Endurance Run Together, have the teams alternate 30 second pushes
Fall Out Boy My Songs Know What You Did In the Dark (Light Em Up) 3:08 Standing Fast Climb With Pushes
Foo Fighters DOA 4:12 :30 on / :30 off sprints down
Haik Naltchayan The Will of a Man 1:32 Quick Break
Imagine Dragons Warriors 2:50 Steep Uphill – Beautiful Intense climb – welcome to the mountains!  Add gear every minute until maxed out
Les Friction World on Fire 3:51 Gorgeous mountain climb – all on a 9/10 resistance.  1 minute in the saddle, 1 out
Vanessa Mae Storm 3:47 Flat Road Run – Increasing speed until a sprint finish
Haik Naltchayan Monaco 1:35 Quick Break
Imagine Dragons Believer 3:24 Steep Uphill – add resistance every mile until maxed out, then stand and keep adding
David Garrett Zorba’s Dance 2:33 Increasing Speed Down
Metallica One 7:01 Super Heavy Climb -> jumps -> run -> sprint finish
Bob Dylan Like A Rolling Stone 6:09 Cool-down

Stage 17

Half Way Through 2017

Yikes!  It’s June already and who hasn’t written 1 blog post yet this year?  This gal!  I’m going to upload several workouts today (or at least that is my goal) and backdate them as appropriate.  We’ve done some great rides this year including some new theme rides – Cinco de Mayo and Valentine’s Day (LOVE STINKS!) come to mind 🙂   But for this entry I’m going to take you to my Russian Steps workout.  They’ve been all over my cycling forums.  I finally gave them a whirl and WOW.  I actually had one last song in the mix and cut it out.  I’ve never cut out a song on the fly before but I simply couldn’t ask anything else of my students.  My Saturday class (my hard core riders) absolutely loved this.  Have fun and be careful with this one!

Artist Song Name Song Length Workout
Aerosmith Sweet Emotion 4:34 Warm-up
Billy Idol Rebel Yell 3:45 Standing run with pushes
Bon Jovi Bad Medicine 5:00 Booty Backs
Quiet Riot Cum on Feel The Noize 4:47 :45 lead in, then Russian Step Sprints:
15sec on 45sec off
30sec on 30sec off
45sec on 15sec off
60sec on 60sec off
45sec on 15sec off
30sec on 30sec off
15sec on 45sec off
30sec on 30sec off
45sec on 15sec off
60sec on 60 sec off
Foo Fighters The Last Song 3:20
The Killers Spaceman (careful – long fade out) 4:45
Pitbull Wild Wild Love 3:22 Rolling Hill – Heavy Climb -> attack ->easy run -> fast run -> repeat
Foo Fighters Big Me 2:13 Recovery
The Airborne Toxic Event Wishing Well 3:58 :20/:10 Sprints
Papa Roach Lifeline 4:06 Russian Steps on a Hill:
15sec on 45sec off
30sec on 30sec off
45sec on 15sec off
60sec on 60sec off
45sec on 15sec off
30sec on 30sec off
15sec on 45sec off
30sec on 30sec off
45sec on 15sec off
60sec on 60 sec off
Muse Dead Inside 4:24
Disturbed The Light 4:16
Train Meet Virginia 6:00 Cool-down
Bruce Springsteen Secret Garden Stretching

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Love This Music

I have to say, I’ve just been listening to some of these on repeat I love this one so much.  I think “How Did You Love” is my new favorite song.  Not just for spinning but for life.

Fun fact – back in my Ironman Training days I used to regularly see the guys ZZ Top riding.  Once or twice I rode with them.  Most fun part of this?  I had no idea who they were, they were just a bunch of super awesome guys.  I found out a year or so later that they were ZZ Top!

Artist Song Name Song Length Workout 
U2 Where The Streets Have No Name 5:36 Warm-up
Eagles Already Gone 4:15 Standing run with pushes
ZZ Top Give Me All Your Lovin 4:04 Booty Backs
The Offspring The Kids Aren’t Alright 3:00 :20/:10 Sprints
Bon Jovi This House Is Not For Sale 3:37 3 Part Hill – Resistance 8/10
Train Play That Song 4:03 Seated climb with pushes – resistance 9/10
Counting Crows Accidentally in Love 3:09 Endurance Run
Metallica Whiskey In The Jar 5:05 Failure
Rolling Stones A Band of Bees 1:58 Recovery
Papa Roach Kick In The Teeth 3:11 Standing Fast Climb – Resistance 8/10
Shinedown How Did You Love 3:08 Seated climb with pushes – resistance 9/10
Motley Crue Girls, Girls, Girls 4:30 :30 on / :30 off sprints
Volbeat Lola Montez 4:51 Failure
The Killers Human Cool-down
Gary Jules Mad World Stretching

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Cinco de Mayo

I have to admit, this one made me super nervous!  This music is so out of my norm but honestly it ended up being so much fun!!!  Note these are not all Mexican artists but Latin American so I could get a great list that worked.  Big props to Chris Spins (https://chrispins1.wordpress.com/) for her posts and responding to my questions while I made this one 🙂

One of my ladies screamed “Beetlejuice!” and I couldn’t start my intervals I was laughing so hard.  Another from Puerto Rico simply danced and sang through the whole workout – it was adorable and she was glowing with excitement afterwards.  My student from Columbia yelled out during the cooldown just how much she loved this. I’m taking some of these and mixing them in regularly.

Artist Song Name Song Length Workout 
Chelo Cha Cha 3:14 Warm-up
Lou Bega Mambo Mambo 3:07 Standing run with pushes
Shakira Ojos Asi 3:54 Booty Backs
Sash! Ecuador 3:32 Seated Run
Juan Magen Gat That Ouh 3:01 Alternating Seated/Standing Climb (:30 each)
Harry Belefonte Shake Shake Shake Senora 3:42 Sprint pyramids – :15 / :30 / :45 / 1:00 / :45 / :30 / :15
Rodrigo y Gabriela Diablo Rojo 4:57
Santana Smooth 4:56 Hill With Pushes
Sonic Surf City Cinco De Mayo 1:47 Recovery
Pitbull Wild Wild Love 3:22 Rolling Hill – Heavy Climb -> attack ->easy run -> fast run -> repeat
Ricky Martin Livn’ La Vida Loca 4:02 Seated run with pace pickups
Enrique Iglesias Baillamos 3:37 Climb with pushes
Arriba Brothers Mexican Hat Dance 5:07 Seated run with pace pickups or short sprints- their choice
Marc Anthony Vivir Mi Vida Cool-down
James Taylor Mexico Stretching

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The Norm

Nothing to see here, just another fun ride profile 🙂

Artist Song Name Song Length Workout
Florence & The Machine Heads Dog Days are Over 4:13 Warm-up
Blue October The Chills 3:33 Standing run with pushes
Aerosmith Dude Looks Like a Lady 4:26 Booty Backs
Papa Roach Getting Away With Murder 3:10 Standing fast climb
Guns ‘n Roses Welcome To The Jungle 4:34 Sprints: are you kidding me sprints or :15/:30/:45/:60 pyramids depending on class
Motley Crew Girls, Girls, Girls 4:30
Foo Fighters DOA 4:12 3 Part Hill
Foo Fighters Big Me 2:13 Recovery
The Airborne Toxic Event Wishing Well 3:58 :20/:10 Sprints
Billy Joel We didn’t start the fire 4:50 Hill with pushes on chorus
My Chemical Romance Cemetery Drive 3:08 Sprints on the chorus
Metallica One 7:01 Climb -> standing fast climb -> 2 minute run
Lynyrd Skynyrd Sweet Home Alabama 4:45 Cool-down
Cold Play Fix You 4:54 Stretching

Chuck Berry Tribute

We lost another great 😦  I really do like how his music worked for this.

Artist Song Name Song Length Workout
Blue October Sway 4:47 Warm-up
Billy Idol Rebel Yell 3:45 Standing run with pushes
Melissa Etheridge All American Girl 4:05 Booty Backs
Chuck Berry Mabelline
30 Days
You Can’t Catch Me
7:32 Are You Kidding Me Sprints
Johnny Be Good 2:42
Metallica King Nothing 5:28 The Stairs
Fountains of Wayne Hey Julie 2:37 Recovery
Queen We Will Rock You – Fast 2:52 Standing climb with pushes
Bon Jovi This House Is Not For Sale 3:38 Standing climb with pushes
Train Play That Song 3:59 Heavy Hill With Pushes
Steppenwolf Born To Be Wild 3:30 :30/:30 Sprints
Guns N Roses Sweet Child Of Mine 5:55 The Stairs
Rod Stuart Maggie May 5:50 Cool-down
Guided By Voices Hold On Hope 3:36 Stretching

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