What is great about this ride is the music: so full of energy. The songs are upbeat, participants have multiple opportunities to sprint and all around, our legs were toast. Toast! My advice on the flat roads - limit talking and let the participant "feel and see" the road. I really tried to get them to settle in and push out of their comfort zones. I was beat after this ride, the feedback was awesome and the energy was contagious. It's a keeper!
Spotify Playlist: 03.18.15
Warm Up: Angry & Dead, Rodrigo Y Gabriela (5:34)
Spiderwebs, No Doubt (4:27): Rolling Hills : Head Downhill Here:44-57, 1:27-1:53, 2:35-3:01
Hysteria, 2Chellos (2:51) Fast Flat, push pace hard and solid. Pedal stroke. Leg drills, cadence checks here.
Sweet Nothings, Calvin Harris/Florence Welch (3:27): Sprints: 1:01, 2:15, 2:53
Hallelujah, Panic! At the Disco (3:00) Climb: 1 min seated climb – heavy, 1 min standing – moderate, 1 min seated – moderate, 1 min standing – heavy
Mombasa, 2Chellos (3:36) Fast Flat, push pace hard and solid.
Geronimo, Sheppard (3:38): Sprints out of saddle :39, 1:34, 2:44
Be Yourself, Audioslave (4:38): Recover until the 1:00 mark, then a hard quicker hill. Keep it light and hold that pace.
Beyond the Veil, Lindsey Stirling (4:15) Recover to 1:15 if you need it. Then it’s threshold time. Tap it through the minutes holding pace. Stop and hold when you reach your threshold. Take off and repeat.
Everybody Talks, Neon Trees (2:59): Sprints: :30, 1:11, 2:07, 2:42
Blame, Calvin Harris/John Newman (3:27) Start on a heavy standing climb. Come own and sprint hard here: 1:30 – 2:00, then back up heavy, sprint here: 2:45 – 3:15.
Storm, Vanessa-Mae (3:43) 2:12 mark, increase intensity and hurry home.
Cool Down, She Talks to Angels, Black Crowes, Hide & Seek, Imogen Heap