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

 

 

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

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

 

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

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

Picture

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

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

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

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 simply danced and sang through the whole workout – it was adorable and she was glowing with excitement afterwards.  One student 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

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