Spin Cycle 07/16-18/08

Back from the Cape! A successful trip with great weather!!!
I came back to a packed week with 4 cook days and was unable to prepare a new playlist, let alone choreograph a ride, so I went with a fallback: my Groove Armada playlist.
I have raved about the Groove Armada before on my blog. They are 2 Brits who have a keen sense about musicality and groove. You can't help but move when you hear their songs. They pack in house, funk, reggae, soul, R+B, techno all in one. Their website is
here: Get your groove on!
I suggest to start, if you are interested, with their relase, Goodbye Country, (Hello Nightclub), it is very listenable.
It was good to get back to teach. I gave 3 killer classes, yet, I am plagued by lower back issues again. I am afraid that I have to go to the doc, as something just isn't right and it is affecting my working out.
New playlist this week......

Spin Cycle 07/02-03/08

Happy Birthday USA - no spin class today, which is too bad, because my music this week rocked!! It was very well received and my students worked HARD. The middle section included the use of the light and heavy ends of their moderate range. I gave them a 30(s) acceleration in the saddle at the lower end of the moderate spectrum, a 15(s) recovery, then the addition of resistance to the heavier end of the moderate spectrum where they took it up into third for 1 minute. REPEAT! A number of times!
It was good.
I did some serious strength training on Tuesday and Wednesday, and taught Wed eve and Thursday morn. My hamstrings are in sooooooooooo much pain. I'm taking today off.
No Spin Cycle next week, and I'll (hopefully) be enjoying hot, sunny weather on the cape.....see you July 16-18th.....

Here is the music:
1. Time to Get Away - LCD Soundsystem
2. I'm Yours - Jason Mraz
3. I'm Every Woman - Whitney Houston
4. How Bizzare - OMC
5. Blue Monday - New Order
6. I Ran - A Flock of Seagulls
7. U Got the Look - Prince
8. Viva La Vida - Coldplay
9. Love Like This - Natasha Bedingfield
10. Gone, Gone, Gone - Robert Plant and Alison Krauss
11. You Spin Me Round (Like a Record) - Dead or Alive
12. Chariot - Gavin DeGraw
13. Please Read the Letter - Robert Plant and Alison Krauss

Happy 4th of July!