Oh this is a fun one! In all my 25 years of teaching and training, this is one of the playlists I've enjoyed the most. So much so that I used it twice in as many weeks - with two different class profiles. Every song is a mash-up and It. Is. Madness!
Playlist
1. Stayin' Hot - Nelly vs Bee Gees
2. Timber Counting Stars - Ke$sha vs One Republic
3. Where Have You Been Judas - Rihanna vs Lady Gaga
4. Careless Rebel - George Michael vs Billy Idol
5. Can't Hold The Fire Starters - Macklemore, Ryan Lewis, Prodigy, Talking Heads
6. Sweet Dreams Without Me - Eminem vs Eurythmics
7. Livin' La Vida - Coldplay vs Bon Jovi
8. Time For Our Little Talks - Of Monsters and Men vs Imagine Dragons
9. The Gang Bang Theory - Madoona vs Nancy Sinatra Kill Bill
10 Lady Judas - Lady Gaga vs Judas Priest
11. Germany The Rock Harmony - Avicii, Awolnation, System of a Down, Fifth Harmony
12. All the Boulevard Storytime She Said - Nightwish, Greenday, Katy Perry, TATU
Cooldown:
13. Fat Bottomed Girls Come Together - Beatles vs Queen
14. Shake The Scientist - Florence & The Machine vs Coldplay
Class Profile
My favorite profile with this playlist is a Power Technique Class. This workout gets progressively harder, and challenges us to maximize our power while pedaling as efficiently as possible. Knowing how to activate different muscles at different times is a helpful and powerful skill that this class will help you refine.
Five Sets of Five Techniques:
1. Shoe Scraper. This pedal stroke activates the butt cheeks, glutes and hamstrings for more climbing power and cycling speed.
2. Knee Thruster (or Thurster as I saw fit to spell it in the video open). Unlike the Shoe Scraper that activates the back side of the body, the Knee Thruster does the opposite. This pedal stroke is all about putting the front of the body to the test - the hip flexors, quads and tibialis muscles.
3. Scissor Kick. Combo of Shoe Scraper and Knee Thruster. While one leg does one pedal stroke, the other leg does the other. Then switch.
4. Wagon Wheel. Big Daddy of the pedal techniques. Full stimulation of all the muscles simultaneously.
5. Hover. Standing version of the Wagon Wheel. Ouch!
Techniques are done in order for one minute each. Each set is 6 minutes (because the Scissor Kick is done for two minutes - one minute with L Shoe Scraper, R Knee Thruster, one minute with R Shoe Scraper, L Knee Thruster). After the 5 sets, I cherry pick my favorite techniques for varying amounts of time with varying tension/speed. Sets progress in power output by adding tension (1 gear for each set) while maintaining a cadence range of 85-95RPMs.
Pedal to Palate
One of my favorite things about class is our healthy recipe swapping! Ever tried Greek yogurt french toast?, William asks innocently on his way out of class. Stop right there! Couldn't be easier: For the egg/milk dip, just replace some milk with Greek yogurt. On the plate you've got a creamier, sweeter breakfast - that gives you a little protein boost to boot!
Great Quote!
Every time I see an adult on a bicycle, I no longer despair for the future of the human race.
- H.G. Wells
Playlist
1. Stayin' Hot - Nelly vs Bee Gees
2. Timber Counting Stars - Ke$sha vs One Republic
3. Where Have You Been Judas - Rihanna vs Lady Gaga
4. Careless Rebel - George Michael vs Billy Idol
5. Can't Hold The Fire Starters - Macklemore, Ryan Lewis, Prodigy, Talking Heads
6. Sweet Dreams Without Me - Eminem vs Eurythmics
7. Livin' La Vida - Coldplay vs Bon Jovi
8. Time For Our Little Talks - Of Monsters and Men vs Imagine Dragons
9. The Gang Bang Theory - Madoona vs Nancy Sinatra Kill Bill
10 Lady Judas - Lady Gaga vs Judas Priest
11. Germany The Rock Harmony - Avicii, Awolnation, System of a Down, Fifth Harmony
12. All the Boulevard Storytime She Said - Nightwish, Greenday, Katy Perry, TATU
Cooldown:
13. Fat Bottomed Girls Come Together - Beatles vs Queen
14. Shake The Scientist - Florence & The Machine vs Coldplay
Class ProfileMy favorite profile with this playlist is a Power Technique Class. This workout gets progressively harder, and challenges us to maximize our power while pedaling as efficiently as possible. Knowing how to activate different muscles at different times is a helpful and powerful skill that this class will help you refine.
Five Sets of Five Techniques:
1. Shoe Scraper. This pedal stroke activates the butt cheeks, glutes and hamstrings for more climbing power and cycling speed.
2. Knee Thruster (or Thurster as I saw fit to spell it in the video open). Unlike the Shoe Scraper that activates the back side of the body, the Knee Thruster does the opposite. This pedal stroke is all about putting the front of the body to the test - the hip flexors, quads and tibialis muscles.
3. Scissor Kick. Combo of Shoe Scraper and Knee Thruster. While one leg does one pedal stroke, the other leg does the other. Then switch.
4. Wagon Wheel. Big Daddy of the pedal techniques. Full stimulation of all the muscles simultaneously.
5. Hover. Standing version of the Wagon Wheel. Ouch!
Techniques are done in order for one minute each. Each set is 6 minutes (because the Scissor Kick is done for two minutes - one minute with L Shoe Scraper, R Knee Thruster, one minute with R Shoe Scraper, L Knee Thruster). After the 5 sets, I cherry pick my favorite techniques for varying amounts of time with varying tension/speed. Sets progress in power output by adding tension (1 gear for each set) while maintaining a cadence range of 85-95RPMs.
Pedal to Palate
One of my favorite things about class is our healthy recipe swapping! Ever tried Greek yogurt french toast?, William asks innocently on his way out of class. Stop right there! Couldn't be easier: For the egg/milk dip, just replace some milk with Greek yogurt. On the plate you've got a creamier, sweeter breakfast - that gives you a little protein boost to boot!
Great Quote!
Every time I see an adult on a bicycle, I no longer despair for the future of the human race.
- H.G. Wells
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