The Playlist

So Thursday evening is my first indoor cycling class as instructor.  I stopped by Cycledelic Indoor Cycling Studio for a few minutes yesterday between obligations to make sure I knew how to turn up the volume.  Serendipitously, I received an email while I was there telling me that for my class I absolutely must play Devo's "Whip It!"  That email gave me pause as I suddenly realized that I needed to put together a playlist for my class.  Rachel, who has taken a variety of Spin classes in the last year had a few suggestions, insisting that I choose music to which people can sing along.  Don't tell her I said this but, if she's singing along, I'm not sure she's pedaling hard enough....  Shhh.....  I'll deny I said it.


I'm sure every fitness instructor has his or her own theory by which class music is selected.  But I figured that what makes the most sense, obviously, is to pick music with significant lyrics.  Never mind the beat, consider what the song is trying to tell you!  With that in mind, here are some of the songs that have made it to my short list.

1. Bananas are a staple in the endurance world.  They provide key nutrition.  They are easy to grab and go or devour in less than a minute before an early morning training session.  I cannot overestimate the importance of proper nutrition before and during exercise.  As a reminder, I figured I'll play Harry Chapin's 30,000 lb. of Bananas as participants are arriving to remind them to eat right and stay well-hydrated.

2. A good warm up is important to ease the body into exertion.  Warm, primed muscles work better and don't injury as easily as cold, stiff muscles.  Of course you can always over do it.  I've seen plenty of people warming up for hours before a race.  Moderation in the key.  A nice easy pace with a few shorter bursts of speed will help to raise the body temperature gently as we listen to Nelly's It's Getting Hot in Here.  Just please remember to keep yourself decent!

3. I've struggled to accept "Spin" classes in the past because my early introduction was met by instructor encouragement to spin the pedals at 120 RPM or more.  There's little fitness benefit to moving your feet that fast and, honestly, it's just not sound cycling.  Watch people in one of these classes spin their pedals at a frighteningly quick rate and their bodies are practically convulsing.  When riding a bike, indoors or out, bouncing is bad.  Nonetheless, for those who insist on doing it there way, I'll play Shake Your Sillies Out by the Wiggles.

4. Endurance athletes get stronger by way of the ever-holy interval.  Intervals can be of different intensity and length, but without pushing oneself to a certain degree, returns on the training investment will hit a relatively low plateau.  A quality interval maintains a target intensity for an established amount of time and then is often repeated after a recovery interval.  Rest is not for the weak.  Without a moment to recover, the next interval likely won't hit the target.  I love rest intervals, especially after particularly difficult efforts that have caused me to turn myself inside out.  It's amazing how quickly I forget about the pain and discomfort from the previous interval when I'm enjoying a moment of recovery.  It is then that I feel that I could definitely go again, and maybe a touch harder, even if I can't.  For those moments of physical redemption, would could fit better than Bob Marley's Redemption Song?

5.  There comes a point, during hard exercise, when every step, every revolution of the pedals, every swim stroke, every weightlifting repetition is a conscious effort against the will of the body.  In the marathon world, runners talk about "the wall", the point when, usually between miles 20-22, the body is done.  It is only the strength of the mind that keeps the athlete going beyond the wall.  I'm conflicted here.  For these moments I could play either Jackson Brown's Running on Empty or Stayin' Alive by the Bee Gees.  It's a toss up.

6. The only person who can hold a conversation with somebody who just finished a hard workout is somebody else who just finished a hard workout.  I don't care how much deodorant you use or what odor resistant clothing you wear, after a tough exercise class, you smell.  I don't however, because I figured out a way to alter my body chemistry, but that's a story for another time.  But what better way to end the class than with James Talyor's Shower the People?

If you don't know these songs, look 'em up.  That's what Google's for.  And if you want to find out what makes the ultimate final playlist cut for my first class, sign up!  Click me to sign up.