Spotify Playlist: 06.10.15
The Warm Up:
Lord of the Dance, Ronan Hardiman (4:48) Find a solid road, ride and loosen up.
You Can't Hurry Love, Phil Collins (2:55) Focus on bringing your heart rate up (shoot for 65% MHR) Take it around the horn gently, transitioning from seated flat, to standing run to (easy) standing climb every 30 seconds.
SECTION 1
'Till I Collapse, Eminem (Radio Edit) (4:59) First hill begins with a graduate climb. Take your time here, hook the beat and visualize your hill. Add resistance every 45 seconds. If you feel the need to stand, do so when you are ready. Everyone's hill will look and feel different, so do what feels right to you.
Brain Stew, Green Day (3:13) Take off about half of your hill and grab a drink. Pick up the pace a bit here for a faster climb. Then settle in and keep pushing upwards towards the top of your second hill.
Beethoven VS Chemical Brothers, Symphony No 5 VS Galvanize (3:45) Come off your hill slowly allowing your pace to increase as your resistance decreases. At 1:39 begin picking up your pace and hitting the flat road hard. At 3:10 add a small amount of resistance and focus on holding your pace.
SECTION 2
Never Tear Us Apart, INXS (3:06) Find a heavy hill and settle in. Relax that upper body and focus on section 2. Only 3 minutes to the top, using the chorus (:51 and 1:50) to come out of the saddle into HP 3 for a butt check and momentum booster.
Drift, Blackmill (3:26) Take it back to a flat road just long enough to grab some water. Then it's back up for a quick and steep hill. Add resistance here: :49, 1:38, 2:28
Swamp Thing, Pegboard Nerds (4:23) It's a long ways down that hill. Hold your heavy resistance for the first 52 seconds. Then decrease in small increments here: (:52, 2:04, 2:46, 3:15, 3:43) while increasing speed. Finish on the flat road, quick pace.
SECTION 3
Survival, Muse (4:17) Final standing climb and it is steep! Add every minute alternating seated and standing. This song is so fantastic and just EPIC! Let it take you there.
Firebird, Galantis (4:08) Rolling hills here. Find a heavy hill, then come down here, fast (1:15 - 2:00) then find another heavy hill and come down here, fast (2:59 - 3:44). My group was ready to sprint. I think they missed the speed, so I gave them the option of a surge downhill.
Ride from the Underworld, James Dooley, Celldweller (2:43) Another epic one for the ending. At ;28 add resistance and pick up your pace. At 1:14 add and stand and keep quick pace. At 2:07, sit down, hold on a hurry up!
Cool Down:
All I Want to do is Make Love to You, Halestorm / XO, Beyonce