Spotify Playlist: 11.19.14
Warm Up – What I did, Foo Fighters (5:44) Warm-up in the saddle. Light tension. Stay loose and relaxed in the upper body. Find your groove on the bike. Discuss today's profile and goals.
Continued - Lips are Moving, Meghan Trainor (3:03) 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 and challenging pace. Working on raising heart rates and warming up joints.
Hills/Surges – Give me Your Hand, The Ready Set (3:48) (surges: 1:06, 2:11, 3:27) Ride on a light hill during the verses. On the chorus, pick up the pace to a surge. For advanced riders, add a slight bit of tension after each surge. Focus on form.
Hill – Money Make Her Smile, Bruno Mars (3:24) I'm super digging on this song. Here comes our first true hill. Begin at your base (a 4 or 5 on scale of 1 to 10) After 20 seconds, add a full turn 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 full turn. Repeat the pattern for the whole song, ending at a heavy tension. Keep heart rates in check, relax your upper body and pump those legs.
Hill 2 – Bad Company, Five Finger Death Punch (4:22) Seated Climb 1 min / Standing Climb Fast 1 min
Hold beat, add resistance and repeat drill.
Rolling Hills - Roll Away Your Stone, Mumford & Sons (4:24) Start on flat road. Speed: 25-1:02 ADD resistance, Speed: 1:30-1:47 ADD resistance, Speed: 2:14-2:25 ADD resistance, Speed 3-4 - recover
Recovery – Intro, The xx (2:08) Grab water, towel off, bring heart rates down and join back in on a fast flat when ready.
Rolling Hills – City Of Angels Remix, Thirty Seconds to Mars (5:00) Seated climb, add on the 20’s, power out of saddle for a fast standing climb from 2:17-2:47 and 3:17-3:50) Make sure your resistance is "heavy" out of the saddle to hold your body weight. Stay back off your handle bars and let your legs take you there.
Sprints – Shut Up and Dance, Walk the Moon (3:18) Flat road, sprint here: 49, 1:30, 2:40
RollingHIlls - Better Than I know myself, Adam Lambert (3:36)
1 minute running with resistance
1 minute Fast Standing Climb
30 seconds seated flat to recover
30 seconds running with resistance
30 seconds Fast Standing Climb
Recovery: Dragon Rider, Thomas Bergerson (1:54) Grab water, towel off, bring heart rates down and join back in on a fast flat when ready. Discuss the final songs and mentally prepare.
Fast Flat – Dance, Dance, Fall Out Boy (3:00) Fast flat, tap resistance every 20 seconds or so and hold pace.. If you feel like you are slowing down, back off and start over again. Keep pedal stroke at or below 110 RPM.
Finale – Who We Are, Imagine Dragons (4:09) – Slow steady climb to the top. Listen to the music!
Cool Down - Castle of Glass - Acapella, Linkin Park (2:49)
Stretch - Thinking Out Loud, Ed Sheeran (4:42)