Hi everyone. It’s Paul from Vermont, some call me Philbie (obvious from my last name, Philbin) and others call me Tiger, because I go get ’em. Can’t resist going after riders ahead of me. In addition, I don’t hesitate to mix it up on the ice, as I play hockey in the off season. This week’s ride is called Hyperspace. I named it after a song in the playlist around which I built the ride. View the ride as a ladder. Warm-up to 60% of maximum (for me that’s around 108 BPM). Once the ride starts, use four segments of three songs each to build up to a crescendo of 80% of max (for me 144 BPM). Each segment is comprised of two standing climbs followed by a seated flat. The first standing climb in each segment is slower than the second one. The seated flats are 80 rpm or above. My ladder looks as follows: start at 108, after first three songs I’m at 117, then 126, then 135, and end at 144. In the end, you build up an intensity level and exhort participants to maintain the intensity as the ride progresses. Remind riders that each increase of nine heartbeats is the equivalent of a 5% increase in intensity. Have fun and here we go!
The Warm-up (my warm-ups are always ten minutes and usually ask participants to warm-up at road resistance. I incorporate upper-body stretching; nevertheless I’m more concerned with warming up those legs).
Your Crack Me Up — Huey Lewis And The News (3:40): seated flat with optional standing flats. The rpm is above 80 so riders immediately in a good strong tempo. You can ask them to come up in a running flat on the refrain of “You crack me up …” Remember, we’re just warming up so keep it loose.
Ta Tienne — Carla Bruni (2:40): seated flat. Compared to the previous song the tempo drops but I used the five increases of energy in the song to ask riders to pick up the pace along with tempo increases and then back off when the tempo slows. Again, keep remind riders that we are warming up so keep the resistance at road resistance or just slightly less.
No Love Lost (Single) — LCD Soundsystem (3:40): seated flat. This one has a nice strong tempo and riders should have no problem finding their groove and finish the warm-up at 60% of maximum and ready to go.
The Ride (12 songs divided in four segments. Each segment, two standing climbs, the first slower than the second one, followed by a seated flat. Add nine heart beats by the end of each segment. Some riders are bound to add their heart beats earlier than others. I remind them where I’m at and that I’m quite happy to stay at 117 heart beats for five minutes and remind them that the ride will get tougher).
1st segment: by the end of this segment be at 65% of max.
One Little Slip (Original Version) – Barenaked Ladies (2:53): standing climb (@ 68 rpm)
Gel – Collective Soul (3:00): standing climb (@ 72 rpm)
All My Life – Foo Fighters (4:23): seated flat (@> 80 rpm). Should be no problem adding nine heart beats following the warm-up. Remember, an increase of nine heart beats is a 5% increase in intensity.
2nd segment: by the end of this segment be at 70% of max.
Bright Future In Sales – Fountains of Wayne (3:06): standing climb (@ 66 rpm)
Cream And Bastards Rise – Harvey Danger (3:17): standing climb (@ 70 rpm)
I Want You To Want Me – Letters to Cleo (3:26): seated flat (@> 80 rpm). Maintain intensity, now we are at 70% of max.
3rd segment: by the end of this segment be at 75% of max.
Prophecy – Remy Zero (3:24): standing climb (@ 63 rpm)
Hyperspace — Nada Surf (4:35): standing climb (@ 76 rpm)
I’ll Be Your Jonny On The Spot — Ween (2:00): seated flat (@ > 80 rpm). Now we are at 75% intensity. If you don’t like where you are then back off on the resistance. Otherwise, keep going, you’re strong.
4th segment: by the end of this segment be at 80% of max.
Who Taught You To Live Like That? – Sloan (3:02) (@ 62 rpm)
Singing In My Sleep – Semisonic (4:30) (@ 68 rpm)
(If You’re Wondering If I Want You to) I Want You To – Weezer (3:28) (@ > 80 rpm). You’ve arrived at the end of the training session. Another 40 minutes artfully disguised!
Cool Down: bring yourselves back down to 60% of max; basically, back to your starting point.
Sonata No. 14 In C/M (Moonlight Sonata) (Pcm Stereo) – Depeche Mode (5:36)
Miami – Counting Crows (5:01)
Forgiveness – Collective Soul (5:00)
Hallelujah – Leonard Cohen (4:38)
During cool down I like to get rider heart beats back down to double digits. I’m not about exhausting riders. I hope they leave energized.
Thanks, Paul! This is surely the most eclectic spin mix I’ve ever featured on the blog. From the pop comedy of Huey Lewis, Barenaked Ladies and Fountains of Wayne, through dance-punk with LCD Soundsystem, alt-rockers the Foo Fighters, Sloan, and Weezer, hard rock with Collective Soul, and just when you think you couldn’t be surprised, some classical music by Depeche Mode and Cohen’s Hellelujah to wind it all up.
I’m really glad you threw a tune by Sloan in there. I’ve been remiss in not including any music from this Canadian alt-rock band, especially since they hail from Nova Scotia and I went to law school with the lead singer’s sister.
What’s up with me? Kate and I are enjoying some vacation time in Ontario with my mom, brother and sister and their families. I’ve got another week here, then it’s back to Nova Scotia for a week, then on to one of my favourite places in the world, Prince Edward Island, recently home to Regis and Kelly. Life on summer mat leave is pretty rough. I’m going back to work in September, and looking forward to that, too.
Next up is Amy – she’s posting her ride on August 1. Hope everyone is having a great summer (or winter, for those of you in the southern hemisphere).