The Profile

Giro Stage 10 Excel Spreadsheet

Giro Stage 10 PDF File

The Music

Here are the complete playlists, minus the songs that aren’t available from either vendor:

These aren’t on iTunes:

• 2. United State of Pop 2008* (click me)
• 9. DJ Earworm – Funky Goes to Hollywood (click me)

*: I had originally used a mashup that I can no longer locate! I have replaced it with a fun mix by DJ Earworm.

• Metro Station – Shake It (Lenny B Remix)
• Queen – Bicycle Race
• A Tribute to the Beatles – A Hard Day's Night
• 16 Bit Lolitas – Passing Lights
• Coldplay – Viva la Vida
• Mamma Mia! (Soundtrack) – Money, Money, Money
• Donna Summer – She Works Hard for the Money
• Hexes & Ohs – Try So Hard
• Busted – What I Go to School For
• Goldfrapp – Ride a White Horse
• Freezepop – bike thief
• The Pussycat Dolls – When I Grow Up
• Jem – Just a Ride
• Huey Lewis & The News – Workin for a Livin
• Cake – The Distance
• Eagles – Life In the Fast Lane
• Peter Gabriel – Don't Give Up

Have a Happy Bike-to-Work Day!!

• Total Workout: Ibiza Dance Mix – 30 Minute Non-Stop Fitness Music Mix. (130 – 134BPM)
  • 
  • Napster
• iSweat Fitness Music, Vol. 69: DJ Mixes
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  • Napster
• iSweat Fitness Music, Vol. 74: More Madonna
  • 
  • Napster

Option Two:  Adjust the settings of your CD Burning software.  You’ll need to check the help files for the specific software that you are using.  These options may or may not be available depending on what program you are using to burn your disc.  I can already tell you that if you are using Windows Media Player you are stuck with those gaps, because these options don’t exist.  However, some software, such as Roxio CD Creator and Nero, allows you to modify your burn settings to get the results you want.  After you create your burn list, select your options or settings feature and look for the following:

1. “Disc-at-Once” – as opposed to “Track-at-once.”  All by itself, this setting won’t do anything about the gaps in your CD; but, Disc-at-Once recording is a prerequisite for being able to control the length of the gap (down to zero seconds).
2. “Length of Pre-Gap”/”Pause Between Songs”/etc — They all have a different name for it, but look for the setting that explicitly says “Remove the gap between songs” or allows you to set a pause length of zero seconds between songs.  This might be a setting that applies to the entire disc or to each individual song.  You’re going to have to hunt around in your help files to figure out what actual steps to take.

Even with these settings selected, you may still experience a brief hesitation or a click as the CD moves on to the next song.  It usually isn’t long enough to throw off your counting, but it may be just annoying enough to drive you to try the next choice…

Option Three:  Become a DJ with Audio Editing Software.  I have been using Sony Acid Music ($55), which is really intended for musicians.  With editing software, I can lay out tracks, add cross fade, match up beats, figure out the BPM of any song, add sound effects, and a number of other fun things!!  I don’t recommend Acid Music for you, unless you are a musician on the side and want to produce your own demo tapes.  Instead, there is DJ software available that does similiar things in a much more intuitive format.  Ones to shop around for include:  Sony CD Architect ($130), MixMeister Express ($50), or Free Audio DJ Mixer (Free).  Please note:  I have not used any of these titles and they don’t come with any explicit recommendation.  I only checked the features to get an idea that they would accomplish our goal — it’s your job to shop smart this time!!

As a fitness instructor, you are always looking for ways to spice up your next class to make it memorable for your participants. What a more perfect reason to add some themed music to your classes this week and weekend?  No, you don’t have to go crazy and further saturate their ears with notions of cupid and hearts and doilies, but you can give a nod to Hallmark’s greatest accomplishment. If you haven’t already put the finishing touches on your Valentine’s Playlist, check out these suggestions on iTunes and Napster.  There is something here for every style: warm ups, cool downs, step, sculpt, Pilates, yoga, Spinning, boot camp… These lists are not just for my cyclists! You’ll notice there are two separate lists since V-Day is sort of a love it or hate it kind of holiday.    Enjoy the music!

Valentine’s Songs for the Haters

 Play All on Napster
Play all on

Valentine’s Songs for the Lovers

Play All on Napster
Play all on

 First, the basis for the ride, which is amazingly simple, and quite like the ride before it:

 1.  Warm Up

2.  2:00 Intense Work

3.  1:00 Recovery

4.  Repeat Steps 2 &3 until class is almost over

5.  Cool Down

This Ride has a more structured profile attached, because I used this ride for my participation in a CD Tree, so it’s all laid out for you in the attachment:   2-1 Interval Progression Profile.

 And here is the music!
Listen to the whole playlist on Napster:

Note:  You’ll notice that Funky Cold Medina needs to be 5:00 long and faster than what is available on either Napster or iTunes. You can either speed up the original and play it twice or choose another groovy 5:00 min tune in its place. Sorry ’bout that!

Have fun!