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My Valentines Playlist and Profile (hope I don’t cry)

By Jennifer Sage On February 14, 2012 Under General Advice

Here is my Valentines Profile and Playlist

I am currently in the early stages of a periodized cycling clinic. We are working on leg speed drills in intervals trying to stay in Zone 3 (fully aerobic). You will notice the songs get gradually faster and faster. Within each song we will pedal quickly for 2/3 of the song, leaving about a minute or so to “recover” at a slower cadence. The faster we pedal, the more time they’ll need for a break. This is because when done correctly, pedaling quickly is fatiguing, and we are base building and working on efficiency. It does no good if you pedal quickly while relying on the flywheel to turn the legs, hence, I want them to have a bit of a rest before pedaling even faster. As the leg speed increases above 90-95rpm it will all be in the saddle. During the brief recoveries I’ll let them stand for a saddle break.

The Whitney Houston song in the middle, “I Wanna Dance with Somebody” is an intermission from our leg speed objective. It’s a slower bpm, so we’ll stand up and climb for a few minutes before heading into the 100’s bpm.

  • Track 06 – Whitney Huston remix 132BPM 7:25 Hanima Hitechwell Italy MySpin #16*
  • You Wreck Me 82bpm, 3:23 Tom Petty Wildflowers
  • Runnin’ Down A Dream 85bpm 4:25 Tom Petty Full Moon Fever
  • The Love Cats 94 bpm, 3:40 The Cure, Staring At The Sea: The Singles 1979-1985
  • Love the One You’re With 95bpm, 3:41 Steven Stills
  • Say Hey (I Love You) [feat. Cherine Anderson] 95bpm, 3:56 Michael Franti & Spearhead, All Rebel Rockers
  • Love Is My Religion 97bpm, 3:44 Ziggy Marley, Love Is My Religion Re-release
  • Temple Of Love 100bpm, 4:41 Enigma
  • I Wanna Dance With Somebody 125bpm, 4:25 Whitney Houston, Whitney The Greatest Hits
  • Genius of Love 103bpm, 5:35 Tom Tom Club
  • Unbelievable 105bpm, 3:28 EMF
  • Goodye-Goodbye 106bpm, 3:30 Oingo Boingo
  • Nightingale Song 106bpm, 2:02 Toad The Wet Sprocket, Fear
  • Free Fallin’ 84bpm, 4:17 Tom Petty, Full Moon Fever
  • I Will Always Love You 134bpm, 4:24 Whitney Houston, Whitney The Greatest Hits

As I sit here making my playlist, every time I put a Whitney Houston song on, I can’t help but cry. She’s younger than me! She should not have died! I hope I don’t cry tomorrow during my cool-down. I plan on not saying a word during that last song…

* note: the first song is a Whitney Houston remix – I’m sorry, I can’t tell you where to get this one because I’ve had it forever. It came from a WSSC conference years ago, from the Hanima Techwell Italian guys – they don’t do these “MySpin” cds anymore.

If you are an ICA member, make sure to read the ICA article on how to find the BPM of songs in your library and how to make the BPM appear not only in your iTunes but also on your iPod.

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1 Comment Add yours

  1. madge
    February 17, 2012
    3:42 am #comment-1

    I, too, put “I Will Always Love You” on my playlist this week for a cool down. The class was silent and some of us cried. We lost a voice of angels. Thanks.

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