I had a great 90 minute spin today. I was a little hesitant. Sitting on the trainer for over an hour by myself is always a challenge. Even while watching TV, I still struggle. It’s hard for me to focus and push myself hard enough to make the effort worthwhile. And I know I had at least 60 minutes of riding in zone 3 ahead of me today. So, I got up and put together a playlist specifically for the ride and I’m super-thrilled with how it turned out. The 90 minutes FLEW BY. The music was great. I actually could have gone longer — if only I hadn’t had a lunch date and a longer playlist.

I did kind of copy the structure of an endurance ride I did recently at the St. Louis Park Lifetime. I warmed up for 20 minutes and included a couple of short of pushes into zones 3 & 4 as well as about 4 minutes total of isolated leg drills. Then, after 20 minutes, I went into the meat of my Zone 3 ride which was basically approx. 10 minutes of 90-100 rpm seated riding with a 5 minute standing climb added to keep things fresh and give the booty a break. I did this x4 and the time flew. I finished with a 10 minute cool down that include a few short sprints and then some totally relaxed zone 2 & 1 riding.

And because I had so much fun, I thought I’d share my playlist. It might not be your thing, but it was a perfect, dreamy ride for me. Also reminded me of how much I love music:

Expectations (Remastered), Belle & Sebastian
That Old Pair of Jeans (Edit), Fatboy Slim
Hey World (Remote Control Version), Michael Franti & Spearhead
New Shoes, Paolo Nutini
The Comeback, Shout Out Louds
I’m Not Gonna Teach Your Boyfriend How to Dance With You, Black Kids
Relief Next to Me, Tegan and Sara
Floorplan, Tegan and Sara
Everyone’s At It , Lily Allen
F**k You, Lily Allen
Goodnight Goodnight, Hot Hot Heat
Hurry Up Let’s Go, Shout Out Louds
Time to Pretend, MGMT
Freakshow (Mix 13), The Cure
Take What You Take, Lily Allen
Keep Your Head, The Ting Tings
Love In Fear, Constantines
Wolf Like Me, TV On The Radio
Hours, TV On The Radio
The Only One (Mix 13), The Cure
High Low (feat. Zap Mama), Michael Franti & Spearhead
Boyz, M.I.A.
Down Under, The Cure
You Don’t Know Me (feat. Regina Spektor), Ben Folds
O… Saya, AR Rahman & M.I.A.
On Call, Kings of Leon

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