Spotify Playlist: 01.20.16
Sweet Child O' Mine (5:56) Faith (3:13)
Race 1
Crawling in the Dark, Hoobastank (2:55) – Your first race starts on a flat road. SET THE TONE HERE! The first few minutes you weave your way through the track maintaining a steady cadence. Surge on the chorus to pull ahead. (:43-1:00, 1:54-2:11, 2:34-2:50, 3:39)
Wolf, Mumford & Sons (3:41) Now that you have set your pace you need to continue the momentum to maintain your lead. Come out of the saddle to get a little break, tap resistance then get back down and accelerate (1:06, 2:13, 3:10)
Opr, Gesaffelstein (3:54) - Slow it down here. First time uphill and we are staying here for two songs. Settle in and pace yourself. Here we go. :37 (add) p/u pace. :56 (add) slow a bit. 1:15 (add) p/u pace. 1:34 (add) slow a bit. 2:17 p/u pace. 2:55 slow a bit. 3:15 p/u pace. 3:33 sit and slow to finish.
Why Can’t this be Love, Van Halen (3:48) This one starts on a flat road but very quickly takes you up in the hills. Use this song to gradually load up the resistance trying to maintain the same cadence for as long as possible to break away from the crowd. Take it up for a standing climb to finish @ 2:50.
Recover: "Interlude" (:30)
Race 2
Animal Def Leppard (4:07) – Here comes more work! Add heavy resistance to get your cadence down to 60-70 RPM. Take a minute to settle in. Come out of the saddle for a 2 minute standing climb then return to climb 2 minutes seated. 1:03, 2:06,3:10, 3:50 pushes optional.
Continued: Burn it to the Ground, Nickleback (3:32) Come up for a standing “attack” bringing that cadence up a few RPM’s on chorus. (:53, 1:38, 2:57)
Send the Pain Below, Chevelle (3:28) Rolling Hills – this time trying to maintain the same cadence standing and seated as your break away strategy. In the saddle for a pushes here: 1:10-1:33, 2;13-2:36 and 3:24-end Add after each. Recover, hydrate, towel off and get ready for the third race of the day. Send that pain below!
Recover: "Interlude" (:30)
Race 3
Trouble, imagine Dragon (3:11) – Your final race and it looks similar to your first challenge. Mixed terrain ahead! Start with the flat road - just enough resistance to feel the pull of the wheel. Use this song to put some miles behind you :37 and 1:25, 2:14.
Summerthing, Afrojack (3:55) Rolling Hills – Hill a slow, standing hill with very heavy resistance. At 1:07, back off to a mostly flat road and push towards a sprint. 1:22 back up to heavy, standing climb. 2:21, back off mostly flat road and push towards a sprint. 2:35 is the last hill here. 3:34, down for flat and push to the end. Final effort to make ground before we slow it down.
Only On Melissa Etheridge (4:55) – Big hill ahead. Take some time to see it. Build resistance quickly the first minute. :56, slow down pace and begin uphill climb. Take it to HP 3 at 2:05. Continue uphill at 3:13, take it down and pound it out.
Palladio, Silent Nick (3:37) – Pick up that fast flat you have been training for. The terrain is rough and you feel that pull on the wheel. :54 p/u pace. 1:20 p/u again. 1:47 stand and slow a bit. 2:13 slow a bit more. 2:35 sit and push. 3:15 stand and finish – sprint on a hill.
Cool down: A Beautiful Place to Be & Chandelier