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So I recently was hired as a cycle instructor, a.k.a., the non-trademarked version of Spin. I am in the process of constructing a workout routine, but need some help choosing songs, as I don't want to use stuff only I like, since this is my first class and I don't really know the music preferences of my class yet.

So what songs would you like to hear in a class? They don't have to be amazingly up-beat, as I need cool, recovery, and warm-up songs, so tempo can vary. Just looking for what you'd want to hear, anything really. Thanks.

I always like Widespread Panic and Grateful Dead, but those are for my rides in the countryside when I want something playful to keep me happy with all them thar hills

How about use your stuff for the 1st class and towards the end of the class or at the beginning, as the CLASS for some of their fav music. It will make them come back and you will be a great instructor for it.

Hey,
I'm a cycle instructor, too. Here's what works for me, I have to feel the music I play so I can give out that energy to my class. I play 80's, 90's, techno, rave, top 40, even some Beatles. Oh, I forgot, I also play rap...the clean versions, of course. At the end of the class I ask people for music suggestions. If the suggestions work, then I play them. If not, I don't.

Good Luck.

Here are the first few songs on my current spinning playlist:

Warm-up
Bicycle Race - Queen
Lets Get Ready to Rumble - 2 Unlimited

Out of the saddle – keepin it aerobic - just:
Satisfaction - Benassi

Seated – med hard hill
SOS – Rihanna

Anaerobic out of saddle when death approaches – sit & recover (repeat)
Sweat (Drip Drop Song) – Filly

Other songs:
Higher Ground – Stevie Wonder
Watch Out - Alex Gaudino
Blink - Dahlback
We Will Rock You – Queen
The Boys of Summer - DJ Sammy
Cha Cha – Chelo
Don't Stop the Music – Rihanna
Great Balls of Fire - Jerry Lee Lewis
Spinning Around - Kylie Minogue

I used this for the last three weeks in my cycling class but I am changing it up for Monday's session.

Lover's in Japan- Coldplay (warm-up)
Kiwi- Maroon 5 (increased tensity seated warm-up, out of saddle at 2:30)
Right Round - Flo-Rida (Seated climb up to level three of 4 level exertion)
I don't hook up - Kelly Clarkson (Sprint)
Love Sex Magic - Ciara (out of saddle level 3 false flat, incremental gain)
CAn't Stop - Maroon 5 (intervals)
When I grow up - Pussycat Dolls (jumps)
Sober- Pink (recov and seated false flat)
It's alright, it's ok - Tisdale (out of saddle standing flat level 3)
Amazing - Kanye (seated climb to level 4 then 30s out of saddle level 4)
Closer- Neyo (out of saddle cool down)
HAlo - Beyoncé (stretch)

I teach for 45 minutes.

Best option is to go in with something that matches the exercise you are asking. I can't tell you how many instructors I have evaluated and they play so shitty Reggae for a seated climb or a slow Dave Matthew's Band for a sprint. Go with what sounds good, play it loud and make sure it is full of energy. At the end of class, like any good spinning instructor, ask for recommendations. I usually get 1 request per week and I work it into the next playlist I make.

Two albums produced by Nike specifically for workouts, their rhythms are perfect:


The Crystal Method - Drive

A-Trak - Running Man

You will NOT be disappointed!

Try Coldplay- Viva la Vida for 2 count jumps the entire lenght of the song.

cestfort2000 saidTry Coldplay- Viva la Vida for 2 count jumps the entire lenght of the song.

2 count jumps? Most spinning instructors don't go below 16. Let me rephrase that, good spinning instructors don't go below 16. 2 counts simulates nothing and just kills the participants knees, hips, and joints.

I must have had all really bad spin instructors then as they've all done 2-count jumps. Can 16-count jumps even be considered jumps?

My favorite spin song is "True Believer" by E-Type. It's on one of the older RPM CDs. I also really like "Poker Face" by Lady Gaga. It has a great beat to ride along with.

My favorite spin classes are ones that the instructor picks the music by beats per minute to align with the intended speed of the exercise. It's really hard for me to go fast during a slow song or go slow during a fast song. Some classes I've taken have no apparent relation to the music being played and I just can't get into those.

I found a couple of PODCAST that I've downloaded for when I run or hit the GYM.

1) http://www.mrblacknyc.com/content/
2) podrunner on itunes store
3) Push the Night on itunes store
4) Radio 538 on itunes store

All have podcast which are atleast an hour in length.

halltd saidI must have had all really bad spin instructors then as they've all done 2-count jumps. Can 16-count jumps even be considered jumps?

Traditionally jumps go from 32, 16,8,4,2 but for the past two years every fitness expo I have gone to and every cycling workshop I have done they all emphasize how TERRIBLE it is to do jumps. Most people who teach spinning/cycling classes don't have cycling certs and just do whatever is "hard" to do in and out of the saddle. There has been a very large push at most premier gyms to have cycling instructors cycling cert. It isn't hard, just a little workshop and it earns credits for ACE.

It is really disheartening to see there are a lot of instructors doing this. Is it a good workout? O hell ya, but they can seriously, seriously injure you.

Spinning/Cycling class is supposed to simulate the road experience. Jumps NEVER come up in the real world.

Pinny said

halltd saidI must have had all really bad spin instructors then as they've all done 2-count jumps. Can 16-count jumps even be considered jumps?

Traditionally jumps go from 32, 16,8,4,2 but for the past two years every fitness expo I have gone to and every cycling workshop I have done they all emphasize how TERRIBLE it is to do jumps. Most people who teach spinning/cycling classes don't have cycling certs and just do whatever is "hard" to do in and out of the saddle. There has been a very large push at most premier gyms to have cycling instructors cycling cert. It isn't hard, just a little workshop and it earns credits for ACE.

It is really disheartening to see there are a lot of instructors doing this. Is it a good workout? O hell ya, but they can seriously, seriously injure you.

Spinning/Cycling class is supposed to simulate the road experience. Jumps NEVER come up in the real world.

Pinny... that's so good to hear. My background is with road cycling, and every spin class I take - they always do jumps (yep, including 2 counts) and then they do this 'hover' thing where they stick their bums out toward the back of the saddle and flatten their backs... Nobody rides on the road like that... I never join in and do that stuff in class.

Anyone want to come to the Caribbean for a week to teach spin? I'd love to attend a good class as the instructors here are teaching all the things just listed as very bad. We always do really short jumps (NEVER done anything more than , lots of hovering, and even weird things like unclipping one leg and just using the other leg.

I love spin classes because I feel like I'm getting a great cardio workout. But, it's disheartening to hear that I'm being taught things that are bad for me.

Off the top of my head--

"The Trees Were Mistaken" by Andrew Bird
"49 Percent" by Royksopp
"Weird Fishes/Arpeggi" by Radiohead
"The Tunnel" by Pale 3 with Beth Hirsch

Go stream these free on imeem.com (or any of the other suggestions) and then download only if you think they will work...

cheers

jtaustin saidMy background is with road cycling,

Mine too, such an awesome time when you are out on the road biking. Props to you, I have only been an enthusiast for going on 5 years now.

jtaustin saidathey do this 'hover' thing where they stick their bums out toward the back of the saddle and flatten their backs... Nobody rides on the road like that... I never join in and do that stuff in class.

Exactly! They call that "Position 3" and instructors always emphasize the further back you push your booty the deeper a burn. Um no, out-of-the-saddle (position 2) and this "hovering" position three work the same muscles you just put a lot more strain on the hip flexors, which God knows we don't need to strain more than we do all day. It is also really awkward.

The major point is that spinning/cycling classes should reflect a road experience. You wouldn't sign up for a jogging group to have them do odd running drills that simulate nothing come marathon time.

@Halltd. You are getting a great cardio workout no matter what, but feel free to not listen to the instructor. Hell I give that option to my participants and they occasionally take advantage of it when they know they have knee problems, or stiff hips, etc...

I actually had two triathletes come to my cycling class for the last two semesters. Both didn't do a damn thing I said. Stayed in the saddle for all 50 minutes. They don't come for the workout, they come for the music, atmosphere, and loud man screaming at the front of the room.

Pinny saidThe major point is that spinning/cycling classes should reflect a road experience. You wouldn't sign up for a jogging group to have them do odd running drills that simulate nothing come marathon time.

Ok... so, keeping in mind that I'm asking this as a relative novice (I've only been taking cycling classes for about 6 months):

Why is it that these classes should reflect a road experience? That doesn't seem to be the expectation of anyone in the classes I participate in.

No one seems to regard the classes as intending to prepare them for using a road bike... they're just a means of working out.

@Fit.

Spinning class just like any other class (swimming, running, lifting) reflect what you naturally do in a physical activity. It isn't natural nor beneficial to make the bike some sort of odd apparatus on which we do a-practical moves.

I could easily come up with various moves on a bike that are cumbersome, put a lot of pressure on leg muscles and burn like crazy but that isn't what we do on a bike, we ride a bike up and down hills and the variation is from resistance, in-out of saddle, and hand positions.

Spinning class isn't made to make you an outdoor road biker (that is a side affect). It is, like all other good sports-oriented group fitness classes, designed to simulate the real version.

ANYTHING BOLLYWOOD WORKS GREAT!!!

I love spin class, but only when one instructor is there. She is monster certified and we never do 2 count jumps. She is a road cylclist and has other roaders join the class. We do jumps, but they are usually 5 up 5 down. I've been in other classes where they do the decending counts, but never liked them and stuck with what works.

I am also a spinning instructor, here are a few of my favorites (some them are a bit non-traditional)

Meatloaf - Paradise by the dashboard light

Martina McBride - Wild Angels

Bruce Springsteen - No Surrender

Diana Ross - The Boss

Talking Heads - Nothing but flowers

Ah ha - Take on me

The Buggles - Video Killed the Radio Star

Enjoy the ride!

Pinny said

jtaustin saidMy background is with road cycling,

Mine too, such an awesome time when you are out on the road biking. Props to you, I have only been an enthusiast for going on 5 years now.

jtaustin saidathey do this 'hover' thing where they stick their bums out toward the back of the saddle and flatten their backs... Nobody rides on the road like that... I never join in and do that stuff in class.

Exactly! They call that "Position 3" and instructors always emphasize the further back you push your booty the deeper a burn. Um no, out-of-the-saddle (position 2) and this "hovering" position three work the same muscles you just put a lot more strain on the hip flexors, which God knows we don't need to strain more than we do all day. It is also really awkward.

The major point is that spinning/cycling classes should reflect a road experience. You wouldn't sign up for a jogging group to have them do odd running drills that simulate nothing come marathon time.

@Halltd. You are getting a great cardio workout no matter what, but feel free to not listen to the instructor. Hell I give that option to my participants and they occasionally take advantage of it when they know they have knee problems, or stiff hips, etc...

I actually had two triathletes come to my cycling class for the last two semesters. Both didn't do a damn thing I said. Stayed in the saddle for all 50 minutes. They don't come for the workout, they come for the music, atmosphere, and loud man screaming at the front of the room.

I am gonna have to disagree with you on that one. I studied under several master trainers certified in various forms (Spin, 24 cycle, etc...) and they all include jumps. And I have never been in a class that is trying to simulate real world practice; in fact, it's impossible.

I work as a cycling courier, so I get 6-8 hours of road bike a day. The mechanics of a stationary bike don't allow for the same routine, i.e. there is no counterbalance sagital sway, lock up position of the knee is differently oriented, etc...

Furthermore, many exercises you'd never do in real life cycling. Forget jumps, there are also isolations, switchbacks, sprints with weight, standing runs/jogs... none of those really happen in the real world unless you're a professional cyclist.

In theory, jumps are no more unsafe than coming out of the saddle. The problem arises from bad form where people do not have their weight properly distributed and stacked, do not have enough tension on the flywheel, etc... But that happens with anything. In fact, the most common injury I see in classes arises from seated pushes where feet come out of the cages because participants don't understand this is not a real world bike, and that your fly wheel weighs 40 pounds and will pull you if you don't have enough gear. There isn't ever such a thing as a true flat in spin class because of that behemoth of a wheel, which again ties to how the bikes aren't even remotely the same in terms of physics.

In my advanced classes, I do throw in 2 count jumps (optional as always), but mainly play with 4, 8, and 16. Jumps are a great form of muscle confusion and can be made fairly safe (relative to any other exercise), especially when done on a hill (which yes, you do in real world situations if you have to be on a rolling hill).

I think the biggest problem with safety in classes is that too many instructors don't understand the physiology of what they're doing. Many have no concept of working at the endurance range of the heart and often push for the anaerobic level too frequently.

Thunderstruck by AC/DC is my favourite hill climbing song

And all this talk of certification makes me want to go out and get mine....

I created an "official" spinning mix a while back for a friend of mine, and here's what was on it:

1) Black Horse & the Cherry Tree -- KT Tunstall (the album version, not the radio)
2) I Will Make You Cry -- Nelly Furtado
3) Eyes Like Yours -- Shakira
4) A Praise Chorus -- Jimmy Eat World
5) Hollaback Girl -- Gwen Stefani
6) Jaded -- Aerosmith
7) Candyman -- Christina Aguilera
8 ) Touch of Gray -- Grateful Dead
9) I Like the Way You Move -- Outkast
10) The Devil Went Down to Georgia -- Charlie Daniels Band
11) Move Along -- The All American Rejects
12) Martyr -- Rusted Root
13) One Week -- Barenaked Ladies
14) Drivetime Radio -- Eva Trout
15) Cantaloop -- US3
16) Sweet Carolina Rain -- Christian Kane
17) Don't Stop Believing -- Journey
18 ) Powerless -- Nelly Furtado

Really, the only thing that matters is the beat. Fast tempoed, upbeat songs are great for sprints or downhills, the longer songs, more steady (Move Along, Touch of Grey) are good for uphill climbs, and songs such as One Week, with a pretty upbeat but rapid lyrics/melodies are good for going up and down in and out of your saddle.

Of course, I've had instructors who simply make a mix of current and upbeat pop songs. It's worked alright, but the friend I made the mix for was an instructor who planned each workout, and made CDs accordingly to mirror what she was going to do over the course of the class.

As an example, if you know these songs, this is how the CD I made was designed to go:

1) Warm up
2-3) Heart rate up
4) Sprint
5) Jumps
6) Steady/Begin Uphill
7-8 ) Uphill
9) Uphill/Hillcrest
10) Downhill
11) Uphill
12) Downhill
13) Downhill/Sprint
14-15) Uphill
16) Downhill
17) Even out heart rate/Cool Down
18 ) Cool Down/Stretch

Obviously, the mix I created was for a hill day, so I was looking more for long and steady songs.

Also, keep in mind that the music is really secondary in nature. The energy YOU direct into it will drive and motivate the class. As long as the music sort of goes with what you are trying to do, it's likely that the class will get into it. They just need the music more for the pace setting as opposed to it being the "cool" music.

syd_hockey_79 saidThunderstruck by AC/DC is my favourite hill climbing song

And all this talk of certification makes me want to go out and get mine....

You should! Can never have too many hottie instuctors... Perhaps we can get some sort of realjock cycling cert going where all instructors have to wear extra tight bike shorts

Calibro:

Jumps are completely unsafe and I too have been instructed and have certification in cycling in addition to the fitness certs. Not once have I ever been told that jumps are ok by any professional cyclist who does fitness conferences. Are they fun? O ya, I enjoy them, but the amount of pressure they put on the knees as well as hip flexors in successive beats is dangerous at times. If instructors do jumps, 8-16 counts are the lowest. 2 counts, which I see frequently should be banned. When I observe other instructors I see 36-16-8-4-2 and I cringe at the 4-2 because no one but the most fit do them since most people experience pain.

I also do not find your argument convincing concerning the mimetic values of a stationary cycling class as opposed to a real-life cycling situation. In fact, you state "none of those really happen in the real world unless you're a professional cyclist" which is actually what a lot of people whom I train in the winter months. Between November-March here in Illinois, my class is packed with triathletes trying their hardest to not lose their endurance without having to deal with 2 ft snow covered roads. My class is designed not only to give a good workout, but also to imitate cycling competitively. I feel any divergence is cheating them of what cycling is (would you teach a Tae Kwon Do class that doesn't simulate fighting skills? Would you teach a swimming class that doesn't allow people to take the skills and actually use them outside of the class to...swim?), however that is purely a philosophy stand point.

Nonetheless, your comment about pure simulation is correct in that saggital movement doesn't occur; however my gym is looking into the new bikes featured in Muscle Magazine which are stationary but one has to engage his core, like on a real bike, to balance. The bikes are set on a pivot and we are looking to get a large handful for an advanced class.

Well there ARE a lot of differences between a cycling/spinning class and a road ride. I've done both, and still do a lot of road rides. They're not quite the same as a spinning class. Don't get me wrong, spinning classes are great, but it's a completely different feel from a road ride. If I were training for my first triathlon, I'd be poorly served simply taking spinning classes. On the other hand, spinning classes can be a decent substitute for a road ride in inclement weather.

Pinny saidCalibro:

Jumps are completely unsafe and I too have been instructed and have certification in cycling in addition to the fitness certs. Not once have I ever been told that jumps are ok by any professional cyclist who does fitness conferences. Are they fun? O ya, I enjoy them, but the amount of pressure they put on the knees as well as hip flexors in successive beats is dangerous at times. If instructors do jumps, 8-16 counts are the lowest. 2 counts, which I see frequently should be banned. When I observe other instructors I see 36-16-8-4-2 and I cringe at the 4-2 because no one but the most fit do them since most people experience pain.

I also do not find your argument convincing concerning the mimetic values of a stationary cycling class as opposed to a real-life cycling situation. In fact, you state "none of those really happen in the real world unless you're a professional cyclist" which is actually what a lot of people whom I train in the winter months. Between November-March here in Illinois, my class is packed with triathletes trying their hardest to not lose their endurance without having to deal with 2 ft snow covered roads. My class is designed not only to give a good workout, but also to imitate cycling competitively. I feel any divergence is cheating them of what cycling is (would you teach a Tae Kwon Do class that doesn't simulate fighting skills? Would you teach a swimming class that doesn't allow people to take the skills and actually use them outside of the class to...swim?), however that is purely a philosophy stand point.

Nonetheless, your comment about pure simulation is correct in that saggital movement doesn't occur; however my gym is looking into the new bikes featured in Muscle Magazine which are stationary but one has to engage his core, like on a real bike, to balance. The bikes are set on a pivot and we are looking to get a large handful for an advanced class.

Well, again, jumps shouldn't put any more pressure than when you come out of the saddle. The only difference between jumps and coming out of saddle is you sit back down for the jump. The problem lies in the constancy of the exercise, where balance and weight distribution are put in positions to become unchecked. That is why jumps are an advanced move I'd say only eclipsed by a standing run (which I believe is far more dangerous and prone to injury).

And I do triathlons too, and yes, I see those guys come in as soon as it gets cold. One, triathletes and most other athletes who use the bike as an exercise rarely follow a spin routine; they tend to be focused on their own routines and require working at heart rates that the average person should never attempt. Second, my point wasn't that stationary bikes do not mimic much of road bikes, but that the sheer mechanics of the bike due to the lack of sway and heavy fly wheel change the dynamics of the ride such that they are separate. I think of spin classes as technique for road biking. Again, I'd never do an isolation in the real world, but they are great exercises that can really only be done on the stationary bike.

And I don't think, personally at least, that it's my job to emulate a road bike as much as it is to teach a class geared toward the fitness level. If I were teaching road bike classes, I'd have they all on relative flats, slight gear, some sprints, and a couple of climbs.I construct my classes around the specific heart rates that are best for the members, then deduce which exercises are best suited to manifest those rates based upon the class' skill level, and then try to watch out for AED, beat in form, etc...

That's cool about those new bikes that adjust for the sway. You'll have to keep me posted about them once you try them since I don't think they'll have them here in Montana any time soon.

Like calibro, I teach indoor cycling on the side and the main focus of my classes is having my students train at in specific heart rate zones. Classes week to week follow an annual Periodization Schedule. I do try to incorporate some my road cycling knowledge into the classes - making some similarities or explaining how a certain hand position/movement may be used out on the road. But I also realize at some of my gyms, participants have no intention of ever getting on the road (shame, I know :-) )

I actually offer some outdoor classes on my own time, to those students who want an opportunity to make a connection indoor to outdoor. Some students have been amazed at their ability to climb some pretty serious grades outdoors after we just completed a 6 week stint of Strength (lot of climbs) spinning classes.

At least from my training, (recent spinning continuing ed classes), my master instructors promoted jumps - but they all have the caveat that they be done with the proper form and in control. Maybe it is a regional thing. I realized there are other indoor cycling styles (RPM, Reebok, LeMond, etc) do promote different riding "moves". I am just not trained in them, so I do not teach them.

That hover stuff the Pinny had observed with other instructors is a not taught as part of the official Spinning program. When I do offer jumps, they are mostly 16 count - occasionally 8 count. Anything less than that I find the majority of the class is floundering and out of proper form. I find 2 count jumps counterproductive and dangerous - just my preference and I will never go below 8.

As far as music, I really play a wide range of genres (Lots of Hard Rock, 80's, 90's, Pop, Rap and even some modern Country . There is usually something for someone. To me, the music has to be something that carries the profile of the class. It has to be something I can relate to so that I can be motivating. I know not every one will have a connection to every song, but they keep coming back and they tell me it is because of the variety. You will tend to learn what your classes like and may differ from class time to class time and gym to gym.

Thanks for the others for posting some class profiles... I may use a few.

Happy Cycling.

I am a cyclist and I do 4-5 classes a week. I really do not care about the music. Just as long as it is not the same songs every class and from every instructor. Single Ladies got old in a week. So does old disco. Mix it up.

I also do 200 miles a week on my road bike, at least. But then I play what fires me up. Might be old Depeche Mode or Maroon Five of some new remix. But on the road is different since it is not an hour and not trying to fit a workout in 60 minutes.

But, just be original.

well, i don't do spinning nor road biking , but for MTbiking when i put music on, it's always some good hard prog. or electro house. lol.
( once a queen , always a queen )
( same goes for running )

LA Ravers - Felix da Housecat.
Carry me away - Chris Lake
Only one - Chris Lake
Violins - Chris Lake - Sour Grapes remix.
Hey! - Laidback Luke

( all on YT )