Power 10 Spinning

Encore! “Ride for Change” 60 Minute Spinning Mix

August 27, 2011 at 11:02 pm 16 comments

Dear Power 10 Spinning Fans!

It’s been nearly two years since I retired this blog… Yet the readership of spinningmixes continues to climb! As such, I am excited to publish a new 16-song, 60-minute workout mix (see below), and I do so to raise money for a charitable cause. I sincerely hope that you can help me with this effort.

Multiple sclerosis (MS) is an autoimmune disease that affects the brain and spinal cord — and ultimately, stops people from moving. Sadly, scientists have not yet found a cure for MS, but the National Multiple Sclerosis Society (NMSS) is working hard to make sure they do.

In support of this mission, next month I am participating in Bike MS, the nation’s largest organized cycling event. Our collective goal is to raise at least $2 million for the NMSS. I ask you to help the NMSS address the challenges of people whose lives are affected. Please donate to the cause.

You have been a fantastically supportive and loyal audience of this blog. I now ask you to extend your generosity and donate $5, $10, $20, or $50 to my Bike MS sponsorship page. If you have ever found Power 10 Spinning to be fun, informational, or instructive, please contribute to the cause of finding a cure for MS.

I thank you in advance! And now, here’s the “Ride for Change” 60 Minute Spinning Mix!

Also — I encourage you to share this blog and workout mix with your friends. You can form your own Bike MS ridership team or donate directly to the cause.

Ride for Change!
J.R.

“Ride for Change”
60 Minute Spinning Mix

16-song music mix and choreographed workout includes
“Give Me Everything” by Pitbull
“Every Day” by Girl Talk
“Till the World Ends” by Britney Spears

1. Bend Over Beethoven by !!! // 4:00

Warm-up and stretch for what promises to be a killer workout!

2. Club Can’t Handle Me (Feat. David Guetta) by Flo Rida // 3:55

Fast spinning and hill charges. Put a smile on your face, relax your shoulders, take a deep breath, and add a bit of tension.

[0:00 – 0:45] Pick-up the pace and settle into a fast spin with light tension.

[0:45 – 1:15] Add a turn of tension and get out of the saddle for a 30 second standing charge.

[1:15 – 1:45] Stay standing, add another turn of tension, and keep the intensity high, even if this means you need to slow the pace a bit.

[1:45 – 2:15] Sit down on the nose of your saddle and get into an aggressive sprint position. Take off a turn or two of tension and spin it our with fast legs.

[2:15 – 2:45] Add the tension back on the bike and stand up for another hard 30 second charge.

[2:45 – 3:15] Add another turn of tension and sit down on the back part of the saddle for a grueling seated climb at a steady state.

[3:15 – eos (end of song)] Take off the tension and spin your legs as fast as they can go. Woohoo — today is going to hurt so good!

3. Carmina Burana (Techno rMx) by Jesus Del Campo // 4:55

Endurance sprints — bright and early!

[0:00 – 0:20] Rest and recover from the last song, get a few swigs of ready, and prepare yourself for a brutal sprint set.

[0:20  – 0:45 ] Start to pick up the pace and settle into an aggressive riding position. Look around the class and decide who in the room you want to race today. Give them a little nod and get ready. Set…

[0:45 – 1:15] GO! All. Out. Sprint!

[1:15 – 1:20] The briefest of rest. Shake out your arms and re-commit to the cause!

[1:20 – 1:35] Now get right back into the speed work! Power 10 sprint, baby!

[1:35 – 2:20] Add one turn of tension, stand up out of the saddle, and keep charging this baby bump of a hill!

[2:20 – 2:50] Back to the flats and into a double-time, throw-up-on-yourself sprint!

[2:50 – 3:10] Rest. Reduce the tension on your bike, reduce your cadence, catch your breath, and get ready for the next round of battle.

[3:10 – 3:35] Hard sprint.

[3:35 – eos] An even harder, faster sprint! You’ll be exhausted at the 4:15 mark, but this is when you have to dig deep, steal a look at yourself in the mirror, remind yourself why you’re here this morning, and double-down. Power 2o sprint until the finish!

4. Beaver by Holger // 3:10

Speed bumps and hills.

[0:00 – 0:45] Start with a chillax spin to recover from the last set of sprints, then add a few turns of tension and settle into a moderate climb.

[0:45 – 1:30] Speed-bumps on counts of four.

[1:30 – 1:45] Add a turn of tension and simply climb.

[1:45 – 2:00] Add another turn of tension and keep climbing!

[2:00 – eos] Speed bumps again on the four-count till the end of the song!

5. Wonderful (Radio Edit) by Gary Go // 3:40

Mountain climb!

[0:00 – 0:45] Roll right into this from the last song — keep the tension where it was and stay standing. Thrust your hips back and stay balanced as you climb.

[0:45 – 1:00] Add a turn of tension and keep climbing!

[1:00 – 1:30] Power 20 standing sprint!

[1:30 – 1:50] Add another turn of tension and keep on grinding and climbing out of the saddle!

[1:50 – 2:20] Another Power 20 standing sprint!

[2:20 – 2:50] Keep the tension where it is, sit down in the saddle, and muscle out a brutal climb.

[2:50 – eos] Go into a standing Power 10 sprint, then stay out of the saddle as we roll right into the second half of this power climb!

6. Nuthin’ But a Journal Thang [Dr. Dre x Snoop Dogg x Class Actress] by The Hood Internet // 2:20

Mountain climb, cont.

[0:00 – eos] Nothing fancy here — just a simple high-tension standing climb. If you’re feeling strong at 1:00, add another turn of tension. Otherwise, keep your eyes on the prize, breathe deep and slow, and push through the burning sensation in your quads. When your body screams, “No no no,” your mind has to say, “Yes yes yes!”

7. Le Disko (Remix) by Shiny Toy Guns // 7:35

A little bit of everything — flat spinning, a couple hills, a few sprints, and some stair climbing.

[0:00 – 1:15] Simple spinning. Take off the tension from the mountain climb and work it out on the flats.

[1:15 – 1:30] Add a turn or two of tension and pick up the pace.

[1:30 – 1:45] Add one more turn of tension and pop out of the saddle for a short climb.

[1:45 – 2:00] Power 10 standing sprint!

[2:00 – 3:00] Stair climbing… Oh, yeah! Stay light and fast on your toes. Remember to distribute your weight so you’re fully supported with your legs — keep your arms light and hands loose on the handle bar.

[3:00 – 4:00] Back to the flats for a 60-second moderate to high paced spin session!

[4:00 – 4:30] Just 30 seconds of stair climbs…

[4:30 – 6:30] …Which leads into a brutally long set of speed bumps. Stand-up, sit-down, stand-up, sit-down… If feeling strong at the 5:30 marks, go into double-time speed bumps.

[6:30 – eos] Riders choice! Keep doing speed bumps, go into a climb, do some stairs, or get another set of speed work in on the flats with light-tension spinning.

8. Every Day by Girl Talk // 5:10

More stair climbs, speed bumps, and mountains!

[0:00 – 1:20] Holy geez, we are really busting our quads today! Add a little tension and do some dancing on your toes as you get settled into 80 seconds of stair climbing!

[1:20 – 2:10] Keep the tension where it is, thrust your hips back, and go into a fun hill charge.

[2:10 – 2:45] Speed bumps, baby! It never stops.

[2:45 – eos] Add three (!) turns of tension, sit down (!!) in your seat, and push through this stretch of quicksand. There’s so much tension on your bike that your butt wants to pop up, but keep yourself on your saddle. Grind. It. Out! If you have to — and only if you have to — you can stand-up and finish with a standing climb. Otherwise, try to stay seated for this mountain climb.

9. Doubt by Delphic // 4:05

Spinning!

[0:00 – 0:45] Recover from the last few songs. Get some water, catch your breath, remove the tension on your bike, scoot-up on the nose of your seat, and get ready for some fast legwork!

[0:45 – 1:20] Pick-up the pace with a seated Power 10 sprint and then settle into a nice tempo.

[1:20 – 2:05] Add half a turn of tension and focus on your technique.

[2:05 – 3:05] Another Power 10 seated sprint! Use your momentum to propel you into a tempo spin.

[3:05 – eos] Power 20 sprint! Finish strong! Finish fast!

10. Go (featuring Karen O) by Santigold // 3:25

Mountain climb.

[0:00 – 0:30] Add a few turns of tension and start climbing this steep mountain!

[0:30 – 0:40] Stand-up and go into a quick little charge!

[0:40 – 1:20] Add another turn of tension and climb, baby!

[1:20 – 1:30] A super-quick Power 10 standing sprint!

[1:30 – 2:15] Add another turn of tension and keep on going up up up!

[2:15 – 2:30] Rest. Stay standing, but catch your breath, get some water, and stretch. From here on out, it’s a push!

[2:30 – eos] Add another half turn of tension and climb it out!

11. Till the World Ends by Britney Spears // 4:00

Mountain climb with high-tension sprints.

[0:00 – 0:40] Oh, yeah! Roll right into this from the last song — keep the tension where it is and stay seated.

[0:40 – 0:52] Add half a turn of tension.

[0:52 – 1:22] Sit down in the saddle for a crushing Power 20 sprint!

[1:22 – 1:52] Stay seated and keep grinding and climbing. Start to pick up the pace around 1:40 in anticipation for the next sprint.

[1:52 – 2:07] Stand up, add half a turn of tension, and get ready to…

[2:07 – 2:37] GO! High-tension Power 20 sprint! This one is going to burn, baby! Ohhhhh, yeah!

[2:37 – 3:05] Another Power 20 sprint! No rest for the weary!

[3:05 – 3:25] Okay, maybe a little rest. Catch your breath here, take off the tension, and get ready for one last push!

[3:25 – eos] Add three turns of tension and give it everything you’ve got — seated or standing — for a final high-tension sprint! Let’s see how much we have in us today, ladies and gentlemen! Double time! Quick feet! Fast turnover! GOGOGOGOGO!

12. Look at Me (When I Rock Wichoo) (Album Version) by Black Kids // 4:10

Spinning-plus.

[0:00 – 1:35] Take off all the heavy tension and get back to the flat road for some speedplay. We’ll be cruising at a steady state here — flat and fast, at a pace that makes talking to your neighbor impossibly uncomfortable. Hit the pedals hard, at a speed and with an intensity that is just a bit below a race pace sprint.

[1:35 – 2:08] Add two turns of tension, stand-up, and go into a steady hill charge.

[2:08 – 2:52] Riders choice — speed bumps or stair climbs.

[2:52 – eos] Back to the flats for some race pace cruising! Feel the wind at your back pushing you along a wide, slightly downhill sloped and open road. Woohoo!

13. Give Me Everything by Pitbull feat. Ne-Yo, Afrojack & Nayer // 4:15

Mountain climb.

[0:00 – 0:30] Add two turns of tension.

[0:30 – 0:45] Add another turn of tension and stand-up for a mountain climb!

[0:45 – 1:00] Add another turn of tension and try to pick up the pace a bit.

[1:00 – 1:20] Add another turn of tension! Nothing fancy here — we just keep climbing and the mountain keeps getting steeper.

[1:20 – 2:05] Another half turn of tension! Pick. Up. The. Pace! No slacking just because you’re tired!

[2:05 – 2:45] By now you know what to do — add another full turn of tension!

[2:45 – 2:58] Hit me baby one more time… With another turn of tension. You’re still standing and going strong!

[2:58 – 3:28] Do you have it in you?! Another turn of tension?! DO IT!

[3:28 – eos] Finish with a strong, standing, high-tension Power 20 sprint! Stay out of the saddle for this whole song, baby!

14. DJ Got Us Fallin’ In Love by Usher featuring Pitbull // 3:40

Mountain climb, cont — with Power Sprints!

[0:00 – 0:40] Roll right into this from the last song… No breaks, yet. Stay standing, stay strong, stay climbing, and keep breathing.

[0:40 – 1:13] Power 20 sprint — whoa! Do this one standing as you charge up the climb.

[1:13 – 1:44] Settle back into a steady out-of-saddle climbing pace. I know you’re tired, but this is the last song! Keep focused and keep going! If at all possible, add another half-turn of tension!

[1:44 – 2:15] Power 20 standing sprint! You’ve now pushed past the pain zone and are in a hypnotic trance fueled by the music and your own inner voice reminding you that you are stronger than this! HIT IT, SPRINT IT, DO IT!

[2:15 – 2:42] Sit back down in the saddle of your bike, take off all your tension, and get ready for one last sprint.

[2:42 – eos] “Dance dance dance Sprint sprint sprint like it’s the last night of your life…” Power sprint all the way to the finish, baby! This. Is. It! We’re almost there — dig deep and show everyone in the class how badly you want it! Show yourself how badly you want it! Come on! YES! YES! YES!

15. Special Angel by Air Miami // 4:10

Cool-down and stretch.

16. Diz Que Fui Por Ai by Fernanda Takai // 2:35

Final stretches and good-bye!

***

If you have the means and desire, please remember to donate a few dollars to the National Multiple Sclerosis Society so we can find a cure for this disease!

Entry filed under: indoor cycling/spinning workouts and music mixes. Tags: Autoimmune disease, bike, Bike MS, Conditions and Diseases, cycle, gym music, Health, indoor cycling, indoor cycling music, J.R. Atwood, Jason Atwood, Multiple sclerosis, music mixes, National Multiple Sclerosis Society, Neurological Disorders, Power 10 Spinning, Ride for Change, songs for spinning, spin class, Spinal cord, spinning, spinning class, spinning mixes, spinning music, spinning songs, spinningmixes, workout music.