Our facility is closing for 10 days while it undergoes updates and upgrades, both necessary and exciting. Fortunately, I have been able to teach at an alternate location during this time, satisfying my need to be in the saddle. Nevertheless, I have a group of dedicated, tried and true regulars whom I will miss over this break. I wanted to send them off with something memorable. Something significant. And that is where the "Waiting for the End" playlist was conceived. A bit foreboding and tad epic, and completely unforgettable - kind of like an apocalypse.
Spotify Playlist: 9.16.15
Warm Up – Zombie, Cranberries (5:07) Warmup in the saddle. Light tension. Keeping your upper body relaxed and loose. Settle in to the bike and focus on form.
Waiting for the End, Linkin Park (3:54): Time to leave that warm up behind and get those heart rates up.44-1:07 slow and add, 1:55-2:38 slow and add. Don’t back off whole song, just pick up pace!
Hill 1:
Beethoven, Trans-Siberian Orchestra, (2:56) Head up Head up: Add resistance, coming up for a run if you need it. :52, 1:25, 2:20.
Fell on Black Days, Soundgarden (4:37) The terrain gets rough. Rolling hills ahead. Head down, back off SLIGHTLY and pick up pace.: :53-1:08, 1:47-2:08, 3:39-4:01
Dirty Diana, MJ (4:41) Attacks up the hill. You’re about ¾ of the way up and you need to reach the other riders. Hard pushes out of the saddle to give you some ground. Attack: :57, 1:56, 3:23
Going Under, Evanescense (3:35) Attacks in the saddle. Hard pushes in the saddle for longer periods of time. Imagine as you reach the top, you hit sand or rough terrain that you must push through. Push: :56, 1:54, 2:32, 2:55
End of the World, Riddlin Kids (3:10) Descent: Start coming down slowly. Taking off resistance every 20 seconds or so. Flatting out and then recovering on the flat road.
Mortzart vs Skrillex (2:00): Flatten out and enjoy the flat road.
Hopeless Wanderer, Mumford (5:07) Head up: Add light resistance for the first 1:35. This is the base of the hill. Get ready to climb. Finish moderate-heavy with room to grow. 3:05, slow down and add a bit. 3:33 p/u pace and finish hard.
Battle Cry, Imagine Dragon (4:33) Alternate in and out of the saddle every 30 secs, option resistance add. At 2:26 take off majority of hill and slow. At 3:09, start adding back.
Whatdoyou Want from Me, Adam Lambert (3:47) Attacks out of saddle. Here is where you hit rock bottom. You are alone and tired, but you don't stop - there is light at the end of the tunnel. Hard pushes in the saddle for longer periods of time. Imagine as you reach the top, you hit sand or rough terrain that you must push through. Hard Push: :51, 1:50, 2:50, 3:30
Through the Dark (3:41) Attacks in the saddle. Here it is. The fog clears and you come out on top! Hard pushes in the saddle for longer periods of time. Imagine as you reach the top, you hit sand or rough terrain that you must push through. Hard Push: :51, 1:58, 2:49,
Survival, Muse (4:17) Grow your hill big until 2:19, then settle in and pick up the pace for an epic finish. Remember, you survived. You are a survivor.
Cool down: I see Fire, Ed Sheeran & Apologize, One Republic