Spotify Playlist: 06.24.15
Unforgiven, Apocalyptica (5:23): Warm Up
Come and Get it, John Newman (3:04): Continue warm up on a fast flat. Add a small amount of resistance on chorus- :42, 1:39, 2:16
Higher, Creed (5:17): Climb your first hill. On chorus, come out of the saddle for a momentum booster. (1:13, 2:28, 3:05, 4:06, 4:44) Focus on maintaining your speed through heavy resistance.
Broke, Jason Derula (3:06): Hit the flat road. Pull up a standing run here: (;31-:51, 1:25-1:56, 2:24-end)
Empire Strikes Back, Darth & Vader (4:30): Time to find your speed. Settle in to a flat road. There are two surges (think momentum) followed by two sprints. They are long, so pace yourself. Lots of recovery.
Surge: (:48)
Sprint: (1:02-1:32)
Surge: (3:00)
Sprint: (3:11-3:40)
Orchestrated Incident, Gramatik (3:43): Graded Hills. Start in the saddle on a light hill. (:59) add and stand. (1:58) add and sit. (2:57) add and stand.
Lifestyles, Good Charlotte (3:10): Standing attacks after a quick recovery. Make sure your heart rates are recovered. (:49, 1:47, 2:23)
The Cave, Mumford & Sons (3:10): Rolling Hills ahead!
Light hill, heading up: :0 - :41
Back off resistance and come down quick: :42 - 1:15
Light hill, heading up: 1:16 - 1:43
Back off resistance and come down quick: 1:44 - 2:05
Light hill, heading up: 2:06 - 2:43
Back off resistance and come down quick: 2:44 - finish
Iridescent, Linkin Park (4:57): Heading up a progressive hill after a 1 minute recovery. Add on the minutes, settle in to a steep climb and ride to the top.
Coming Back, Dean Ray (3:17): Coming back down that huge hill. Back off resistance slightly on the chorus, adding speed as you come down. (:39, 1:38, 2:26)
Supremacy, Muse (4:55): Back in the saddle on a moderate hill. When the chorus hits, add resistance and pick up your speed. Give what you can here. Slow back down and repeat for second chorus. (2:04 & 3:46)
Hall of the Mountain King, Apocalyptica (3:29): Here is your final push to the finish. Find a hard, fast-paced flat road. Scoot back in the saddle and dig in. Leave it ALL here!
:29 - Add tap of resistance, 1:01 - Add a bit of speed, 1:51 - Add tap of resistance, 2:30 - Add a bit of speed, 2:50 - final push to the finish line.
Cool down: Beautiful Boy, Ben Harper & Everlasting Light, Black Keys