Spotify playlist: 10.8.14
Warm Up – World Ends, DMB remix (5:27) Warm up in the saddle. Light tension. Stay loose and relaxed on top while you find your groove on the bike.
Shake it Out, Metro Station (3:00) Continue warm-up. Add a slight amount of tension, enough to come up out of the saddle into a standing run. Pick it up and keep a steady quick pace.
Hills/Surges – Catch Tomorrow, Afrojack, Sting 3:09 (1:00, 2:30) Steady climb up a steep hill. On the chorus, lose your resistance and come downhill fast. Repeat.
Hill – Unsustainable, Muse (3:48) Begin the first climb with rolling rolls in the saddle. Add a turn or two until you're at a 5 on a scale of 1 to 10 tension. That's your base - remember how it feels. After 20 seconds, add a heavy amount of resistance and keep pumping, trying to maintain the same pace through the tension for 20 seconds. Take off what you just added, cycle for 20 seconds, then add back that heavy resistance. Repeat the pattern for the whole song, ending back at your base tension of 5.
Gotta be Startin Something, Michael Jackson 4:14: Seated Climb 1 min / Standing Climb Fast 1 min hold beat, then double time it. Repeat.
Pyramid Hill – In Your Honor, Foo Fighters (3:50) Up until 2:20, then down fast. let the music guide the ride. The beat is slow and hard for the first 2:20. Then the beat picks up - so will you. Drop your resistance in small increments every 20 seconds, while increasing your pace.
Recovery – Rock the House, The Deekompressors (1:56)
Sprints – The Fighter, Gym Class Heroes (3:49) (surge - :47, sprint 1:07, surge 1:55, sprint 2:15, surge 2:54, sprint 3:14)
Fast Flat – Work Hard, David Guetta, Akon (3:21) Fast flat, tap resistance, hold pace! Settle in to the bike and hit the flat road hard.
Rolling Hills - Tsunami, Dvbbs (3:57)
0:00 - 1:16 Fast Pace/Light hill
1:17 – 2:02 Heavy Hill
2:03 - 2:31 Fast Pace/Light hill
2:32 – 3:18 Heavy Hill
3:19 - finish Fast Pace/Light hill
Finale – Supremacy (4:55) – Slow steady climb to the top. Listen to the music! Make this your steepest, most difficult hill yet. Dig deep and see the top. Add resistance every 30 - 45 seconds, coming out of the saddle when it feels right. This is it, make it count!
Cool down: Pyro, Kings of Leon & Kings & Queens, Unlplugged, Thirty Seconds to Mars