Template the MI Collaborative Global Music Project Formv5

The Master Instructor Global Collaborative Music Project The Top Indoor Cycling Songs in the World!

SAMPLE – JENNIFER SAGE

CONTACT INFORMATION (this is optional, but allows instructors to get in touch with you about your presenting or certification schedule, or where they might see you at events) Your Name: Jennifer Sage Your City and Country: Eagle, Colorado, USA EMAIL: [email protected] FACEBOOK: IndoorCyclingAssociation TWITTER: sagecycling WEBSITE(S): www.indoorcyclingassociation.com www.vivatravels.com

BRIEF BIO INFORMATION Indoor Cycling Program (if you’ve worked for more than one, list them all, and for how long): Spinning for 12 years (1997 – 2009), Founder of the Indoor Cycling Association

How long have you been an Indoor Cycling Master Instructor/Trainer? 15 years, 1997 – present

Where do you primarily present and certify instructors: With Spinning, all over North America. ICA is fairly new, but I will be traveling all over North America, and hopefully Europe.

Are you a personal trainer, coach and/or cyclist? Do you teach other group fitness formats? Group fitness instructor since 1982, personal trainer since 1995, avid cyclist for about 30 years. I also organize and lead bicycle tours in Europe, and coach cyclists.

List a few of the events/conferences where you’ve presented: WSSC (10 years), ECA NY & FL, Can Fit Pro, Crunch, TCI Summit, ICI/PRO, Fitness Fest

What does music mean to you in an indoor cycling class: Music reveals your soul. It speaks for you. I believe the music used in class must match the message you are trying to convey in your profile; when that happens, magical things take place and your riders are transformed!

Visit us online at www.indoorcyclingassociation.com The Master Instructor Global Collaborative Music Project The Top Indoor Cycling Songs in the World!

Source(s) Song Information What Do You Do To This Song?

Song Title One Perfect Sunrise This song gives me chills! You can close your eyes, transport yourself to Spotify any road your mind can conjure up: winding along a river or coastline, Orbital eMusic Artist small country road lined with white fences, a straight flat desert road Album The Blue Album surrounded by towering red rocks, an alpine road rising through pines, iTunes rolling hills through vineyards of Tuscany, etc. This song lives and 8:45 Length breathes serenity! Endurance zone out. BPM 140 Genre Electronic Source(s) Song Information What Do You Do To This Song?

Song Title Conga Fury What do you do to this song? One word: ATTACK! Again and again. Spotify Use the drums to turn the pedals. Juno Reactor eMusic Artist It’s a fast climb of 81rpm, you feel like you’re trying to get out of Album Bible of Dreams wherever you are, real fast! Length 8:06 BPM 162 Genre Electronic Source(s) Song Information What Do You Do To This Song?

Song Title Belly of the Whale An 80’s song on a “Best-Of” List?? iTunes Yes, when it’s this fun, and not spoiled by being overplayed for decades! Burning Sensations Artist Great for a flat road with a few standing surges when he sings “I feel like Album Burning Sensations Jonah in the Belly of the Whale”. Sit back down when the song rests for a moment. Length 5:02 BPM 173 Genre 80s Rock

Visit us online at www.indoorcyclingassociation.com The Master Instructor Global Collaborative Music Project The Top Indoor Cycling Songs in the World! Source(s) Song Information What Do You Do To This Song?

Song Title Sometime Around Midnight What do you do to this song? You cry! The lyrics of this song are so Spotify emotional! Since climbing can be a sufferfest for cyclists, I call this song Airborne Toxic Event Most Online Artist “Suffering in Solidarity” – we can feel his pain as we climb. Start seated, Resources then as the pain builds, reflected by the drums, the guitar, the viola and Sometime Around Midnight Album the lyrics, your hill gets steeper and steeper. Finally, you stand at 3:11 Length 5:30 and endure (the suffering) to the top… BPM 126 Genre Indie Rock Source(s) Song Information What Do You Do To This Song?

Song Title Mandala (New Edit) The downtempo genre is perfect for those 90ish rpm introspective flat Spotify roads. This one is a consistent focused effort - just sit and pedal at Chronos eMusic Artist 90rpm. Great to work on pedal stroke technique. Short saddle breaks as Album Steps to the Great Knowledge needed. Also a good first song – the length and bpm are perfect for getting the legs ready for harder things to come. Length 8:00 BPM 90 Genre Downtempo Source(s) Song Information What Do You Do To This Song?

Song Title History Repeating You take a jazz artist like Shirley Bassey and combine her with The Spotify Propellerheads and you get one rockin’ fun tune! This one has a 60’s Shirley Bassey/Propellerheads eMusic Artist sound to it. Fans of Something About Mary will recognize it. It’s a fast Greatest Hits Shirley Bassey; climb, stand up whenever the piano, horns and drums go. Album Something About Mary Soundtrack Length 4:02 BPM 144 Genre Jazz; Pop

Song Title Too Far In my opinion, there is no better cool-down song in the world! This one Spotify always brings a smile to my face and will to you and your students as Nacho Sotomayor iTunes Artist well as you bring a fantastic ride to a close with this magical song. Also Album La Roca 1999-2004 use it as a recovery to bridge two harder segments. Amazon Length 5:05 BPM 153 Genre Ambient; World Source(s) Song Information What Do You Do To This Song?

Song Title Lovin’ Music When I listen to this song on a mountain bike ride, I’ll hit replay two or Spotify three times in a row to get up a long climb – it’s that good! But if I did Saafi Brothers eMusic Artist that in class – my students might kill me… Album Liquid Beach Indoors, I like to just sit and climb at a consistent rhythm, just below threshold, but you can stand up whenever the music surges. There are 8:36 Length several points where it ebbs and flows. BPM 155 Genre Electronic Source(s) Song Information What Do You Do To This Song?

Song Title Self Overcoming When you teach your students proper resistance and cadence, they Spotify learn how challenging 110rpm really is! This is the perfect song for that. Chronos eMusic Artist Grab the beat and do 1-min intervals at 110rpm, sitting deep in the Album The Steps to the Great Knowledge saddle with no bouncing. Requires intense focus. Then pedal easy for 1- min (slower C, same R). Repeat throughout the 11min. Reduce the 10:54 Length intervals to 30-45 sec for less skilled or less fit students. Jog easy if BPM 110 needed during recovery for a saddle break. (Song takes a break at 7:30 for 1 min – incorporate that into your recovery) Genre Electronic; Downtempo

The Baguio This one is hard to find. There are remixes from 6-12 minutes. If you find CD Import (Amazon Song Title this on CD, it’s like GOLD!! sometimes has Ofra Haza’s voice is hypnotic, mesmerizing. Close your eyes to them) Luzon experience it best. This is a song that deserves to find a place in a iTunes – 12min Artist special hill climbing profile with a mind-body focus (to go with her Yoshitoshi/Digweed enchanting voice)! Version The Baguio Track; Yoshitoshi The Album Classics; Essential Selection Vol 1 Disc 2 Length Varies (mine is 5:30) BPM 138 Genre Progressive House Source(s) Song Information What Do You Do To This Song?

Song Title Friends Although I wouldn’t put this song on my personal listening Spotify playlist….there are times when you NEED a hectic song for a race Scooter eMusic Artist simulation like a criterium, a sprint finish to a Tour de France stage, or Album …And the Beat Goes On some HIT intervals with crazy energy. You want high energy and hectic? Then this is your song! Length 5:11 BPM 176 Genre Techno Source(s) Song Information What Do You Do To This Song?

Song Title Locomotive (Valique Remix) Jazz fans will fall over this song, and even non-jazz fans will perk up and eMusic wonder what they’ve been missing. If you’ve never used a jazz song for Mop Mop Amazon Artist your cycle class, I bet this one will change your mind. FUN is all I can Album Kiss of Kali say! Use it as a slow climb (59rpm) with occasional surges out of the iTunes saddle. You’ll be nodding your head to the beat… Length 6:29 BPM 118 Genre Jazz

Visit us online at www.indoorcyclingassociation.com