May The Fourth Be With You

I am really loving having two cycling classes a week again.  So much so, that I invested a bunch of time in a fun themed class for this Thursday, May the Fourth.  There were plenty of awesome options for music and I thought I'd share the ones I found.  If you are local to Spokane Wa, class starts at 6:00 am and be sure to check out the other great family activities going on all day at the Central YMCA 

Cycling May 4, 2017

1.	Star Wars in 99 Seconds	Jon Cozart	1:39	Intro, surges, getting ready for our intergalactic journey
2.	The Saga Begins	Weird Al	5:28	Incase anyone is unfamiliar with the story.  Warm up continues with stretching, more surges and hill practice.
3.	Star Wars Main Title-Extended	DJ Snare	5:31	Continue building Intensity from warm-up into vigorous hill effort.
4.	Spaceman	The Killers	4:45	Sprints (3x intense effort @ 100-120 rpms)
5.	Star Wars-Techno Mix	Space Track	4:28	Fast Flat with surges and mixed terrain. (Escape the Tie Fighters)
6.	Supermassive Black Hole	Muse	3:32	Building Climb
7.	Rebels’ Theme-Flux Pavilion	Kevin Kiner	4:53	Seated/Standing Climb
8.	A New Hope	Blink 182	3:45	20/20/20 (seated/standing sprints @ :20 flat)
9.	Intergalactic	Beastie Boys	3:51	Climb (heavy gear, slower cadence)
10.	Help Me!	GTA	3:55	Climb (con’t)
11.	Fuse	Zack Martino	4:12	Fast Flat/sprints/varied terrain
12.	Star Wars Imperial March	Jiri Sevcik	4:13	Climb (all positions-mtn bk)
13.	Star Wars-Cantina Remix	Trinix	2:40	Climb (heavy and steep alternating with false flats)
14.	Yoda	Weird Al	3:56	Cool Down
15	Rocket Man	Elton John	4:41	Cool Down
16.	Seagulls (Stop it Now)	Bad Lip Reading	3:12	Bonus track

Ride Happy! 

It's the End of the World as We Know it and a little bit of Chicken Fried

I've had some requests to share some cycling workouts and I thought I'd do it here. I'm calling these "sample workouts" instead of classes because the laws for licencing music for Group Exercise Instructors are complicated and restrictive so consider these my personal indoor biking workouts. Since I'm usually at the YMCA when I indoor cycle, I try to be respectful of language and content so I often use covers (these are also usually more in line with what's allowed legal-use-wise).

I couldn't resist a few political commentaries in song form though I wanted to keep things light and positive for the most part. Like many Americans I'm sad and confused by the outcome of this election. I really love my life here, and am grateful for this country, I think this country has been great all along (not perfect but great) and I am not convinced that the changes on the way are for the better. I don't want to be told "it will be ok" as I've seen enough of the effects of the hate mongering this election has wrought to know that that is just not true for many people. Here's to working out our frustrations in a productive way:

Cycling November 2016 "It's the End of the World as we Know it and a little bit of chicken Fried

1.	Nobody But Me	Michael Buble	2:59	Warm Up Surges
2.	My Way	Calvin Harris	2:53	Warm Up Climb
3.	Still Falling For You	Ellie Goulding	5:41	Climb
4.	It’s the End of the World As We know It	R.E.M.	4:06	Long sprints 1:30 min on 0:30 off
5.	Send Them Off	Bastille	4:58	Long climb
6.	American Idiot	5 seconds of Summer	3:03	Sprints
7.	Move Your Body	Sia	3:37	climb
8.	Pushing	Andy Grammer	3:09	Seated accelerations (push 5-10 rpms harder at "pushing all my life" part)
9.	Waste All My Love	Denjy	3:49	Climb
10.	Fireproof	Coleman Hell	2:50	Hard Tempo
11.	Highway to Hell	AC/DC	3:28	Sprints or  Seated accelerations
12.	Kids	One Republic	3:58	Climb
13.	I Wanna Be Sedated	The Ramones	2:29	Sprints
14.	Warhead	The Presidents Of the United states...	1:54	Hard Tempo
15	Grandpa’s Groove	Parov Stelar	2:20	Climb
16,	Grow Up	Olly Muirs	3:44	Cool down
17.	All we know	Chain Smokers	3:26	Cool Down

18. Chicken Fried by Zac Brown Band...to leave on an upbeat note because I still love this country.
Thanks for checking this out.