British Invasion - Let the Games Begin!

Here is my playlist in honor of the London Olympics 2012, get ready to rawk!


Start Me Up - The Rolling Stones - Warm up
London Calling - The Clash - continue with warm-up but add some resistance
James Bond Theme - London Symphony Orchestra - fast seated flat
Live And Let Die - Paul McCartney & Wings - add some gear and push against the resistance at the chorus
Rolling In The Deep - Adele - add more gear, this is a heavy, out of the saddle climb
Song 2 - Blur - woohoo! that's when we sprint!
Saturday Night's Alright For Fighting - Elton John - back to the flat road, pick up speed at the chorus
Rock And Roll - Led Zeppelin - speed drills at the chorus
Put on the Red Light (Police vs. Coldplay) Mash-up - add some gear, one minute seated climb, then one minute jumps, repeat. Vertical jog last minute.
Hungry Like the Wolf - Duran Duran - open road, speed drills at the chorus
The Brits are Playing at My House (Mash-up) - flush those legs out, quick break before the finale
Survival - Muse - The songs gives me goosebumps, powerful song. It's also the official song for the London 2012 Olympics. Let's rock this song, it's our finale, make it count! Add some gear for an out of the saddle climb, continue, it's hard, but you can do this, last minute lose some gear, ride your breaks down that hill, last 20 seconds, sprint it out! Woooo!


Cool Down:
Chariots Of Fire - London Symphony Orchestra
Spiralling - Keane

It's been a year...

I've been so busy with my new business that I have failed to update my music blog. I promise not to wait so long for my next post. My apologies! so here we go new tunes!
Rope - Foo Fighters - Warm-up
Get On Your Boots - U2 - fast seated flat continue warm-up.
Raise Your Glass - P!nk - Standing Flat.  Increase cadence on the chorus.
Octopus - Bloc Party - NEW from Bloc Party's yet to be released album. Fast seated flat.
I Just Don't Know What To Do With Myself - The White Stripes - heavy climb, add that gear.
The Edge Of Glory - Lady Gaga - Make it a little harder and steeper. Standing climb, with 3-15 second sit downs in the saddle with the same resistance as standing.
Hush - Kula Shaker - Riders choice of position, but must have enough resistance that would be described as “hard.”  Race me back to the finish! 
Rock Star (Jason Nevin's Remix) —N*E*R*D - Standing climb dropping resistance every 30 seconds.  When you are just above a moderate hill accelerate your cadence & run with resistance (hands in position 2.)
MK Ultra - Muse - start fast, slow it down, then pick up the pace at 1:02. @ 1:20 add the gear and head up that hill. @3:45 rock it with that guitar riff! you are done!
Clocks - Coldplay - One of my favorite finale songs. Hard-charging spin. Race pace effort for a full five mins. Be mindful of maintaining good form.
Cool Down:
Sitting, Waiting, Wishing - Jack Johnson
Cough Syrup - Young The Giant


p.s. Make sure to check out Amazon's MP3 store for great buys. They run specials throughout the month and new deals begin on the first of each month.

4th of July Ride

Hope everyone had a fabulous fourth! I was very creative with my holiday ride. Here is my playlist...enjoy :)

North American Scum - LCD Soundsystem - Warm-up
Fireworks - Polock - continue with warm-up, picking up the pace. This is a FREE song on Amazon!
Firework - Katy Perry- add some gear because we will be jumping out of the saddle at the chorus.
Uprising - Muse - get ready for a heavy climb, add on more gear.
Rebel Yell - Billy Idol - lose some gear and pick up the pace. Getting ready for some rolling hills.
July, July! - The Decemberists - Break song! Easy flat.
Seven Nation Army - The White Stripes - add on some gear because we are back on a heavy climb. Can we all agree that this song is one of the best rock songs ever?
She's a Rebel - Green Day - lose some gear for a fast seated flat.
My Own Worst Enemy - Stereophonics - pick up the pace at the chorus, feel the wind in your yo!
Know Your Enemy - Green Day - back to rolling hills...add some gear up the hill and lose the gear as we shoot down that hill.
Amazing Grace - Dropkick Murphys - quick break, grab some water, because it is going to pick up and when it does...take off! Wooo!
American Slang - Gaslight Anthem - Easy peasy flat
Surf Wax America - Weezer - fast seated flat and some gear halfway through the song, lose the gear and take off with the music!
American Girl - Tom Petty and the Heartbreakers - Finale! Have fun with this song...goes as fast as you want to go. Rock on!
Cool Down:
Revolution - The Beatles - For some reason, there aren't any digital downloads of the Beatles' music on Amazon. Hmmm, I need to Google that.

It's July, so stay cool and drinks plenty of water!

June $5 Albums

Here are some picks for Amazon's $5 albums for the month of June:
Death Cab for Cutie's brand new album:


and Florence + the Machine:

New Teaching Gig!

I'm pleased to announce that I will be teaching at Just Fitness 4 You in Marietta on Tuesday and Thursday mornings at 8:15 a.m. I'm very excited about this new teaching opportunity and meeting new people. Stay tuned for another ride/music post!

$5 Album

Arcade Fire's latest album: The Suburbs is $5 the month of April. This band is hot right now. They recently won a Grammy for Album of the Year. Love, love this album. Check it out:

Pre and Post Workout Snacks

Remember to eat a healthy breakfast before your A.M. workout. If you are working out later in the day, grab an apple or banana. Also, if you have a vigorous weekly work-out schedule, don't forget to add some protein to your diet. This can include a glass of skim milk, reduced-fat string cheese, low-fat yogurt or a slice of deli meat. Make sure you take a look at the nutrition facts of yogurt. Some of them are surprisingly high in sugar.