St. Patrick's Day Spinning Playlist

I hold this playlist close to my heart, because I did a bike tour through Ireland in college. Well, it was more like a bike ride with a clunker and a backpack. Stopped at youth hostels. Drank good beer every evening. Hey, Guinness is a complex carb, right?

I had worked at a YMCA camp in Northern Ireland near Belfast all summer as camp counselor. Sure, it was a sport themed camp, but the goal was to bring Catholic and Protestant kids together so they wouldn't fight on the streets.

I have vivid memories of hiking through the lush green hills singing Irish tunes with the kids. I remember the bagpipes during the weekend celebrations. I remember the U2 concert I saw in Dublin with the Pogues and the Dubliners as opening bands. Most of all, I remember my friends, my coworkers at the camp. Happy, loving, gregarious.

For a fun workout, watch the Ireland Cycle DVD while listening to Irish tunes. Our spin room at the gym has a DVD hook-up with a big screen in the front. Pretty cool, eh?

I hope you enjoy this playlist!

Photo: www.freewheeling.ca

The next two songs could be used before or after class because they are so mellow. They could also be warm-up, depending on the personality of your group.

Morning Prayer 5:30 Rivertribe (This song would be a great cool down too.)

Warm-up, 95-100 RPM in saddle

Cry of the Celts 4:28 Ronan Hardiman Michael Flatley's Lord of the Dance

Warm-up, 2 minutes in saddle 95-10 RPM, 1:30 minute climb in saddle 70 RPM, 1 minute climb 70 RPM out of saddle

This song makes a great warm-up.

Bad 5:52 U2 The Best of 1980-1990 Rock

Ladder (30 seconds 60 RPM, adding 5 RPM every 30 seconds) x2

Breathless 3:28 The Corrs

Climb (30 seconds 70 RPM in saddle/ 30 seconds 70 RPM out of saddle) x3 Add resistance after every minute.

Suddenly I See 3:22 KT Tunstall Eye to the Telescope

Climb (30 seconds 70 RPM in saddle/ 1 Minute standing climb 70 RPM) x 2

I'm Shipping Up to Boston 2:34 Dropkick Murphys The Departed (Music from the Motion Picture)

Climb: Out of Saddle 70 RPM, accelerate "hill attack" every 30 seconds for 8 seconds

Orinoco Flow (eurospeedo version) 4:37 Speedogang & Hanna Speed Revolution Vol.1 Dance 100

Tabatas (20 seconds hard all out sprint, 10 seconds recovery) x8

Come On Eileen (Single Edit) 3:26 Dexy's Midnight Runners Come On Eileen / Dubious - Single

95-100 flat road, every chorus "Come on Eileen" sprint 110

My all-time favorite Irish spin tune:

Rocky Road to Dublin 3:20 Blaggards

(30 seconds Seated Climb 70 RPM, 30 seconds standing climb, 30 seconds "hill attack")x2

Lancaster Gate 4:23 Enter the Haggis Soapbox Heroes

4 minute run, increasing intensity every minute by changing resistance,cadence, or coming out of the saddle.

Nancy Whiskey 3:28 Gaelic Storm Special Reserve World

Jumps- a 10 second sprint every minute

Black Horse and the Cherry Tree (Radio Version) 2:52 KT Tunstall

Seated Climb 70 RPM, Standing Hill Attack every Chorus "Noo Noo, you're not the one for me."

Zombie (Ray Knox Hands Up Techno Rmx Edit) 3:49 Andrew Spencer & The Vamprockers

(30 seconds 95/ 30 seconds sprint)x3 sprint to end

Sunday Bloody Sunday 4:39 U2 The Best Of 1980-1990 Rock

(30 seconds Seated Climb, 30 seconds Standing Climb, 30 seconds Hill Attack, 30 seconds 100RPM) x2 -We call that set Finishers. Leave nothing on the bike!

One Last Drink 3:28 Enter the Haggis Soapbox Heroes

Cool Down

Extra Songs:

Jump Around 3:38 House of Pain House of Pain

Dueling Violins 2:09 Irish Showtime Band Best of Irish Dance World

The Paddy Set 2:23 Seven Nations The Factory Rock

photo: creative commons www.geograph.ie

photo: creative commons www.flickr.com