I had another packed class last night and it just felt so good! It is always nice to see familiar faces in the crowd smiling back at me (or giving me the death glare), but it is also nice having some new people join us. The owners promised that we would have more air flow and ventilation installed last night, so hopefully, that was our last class of cycling in a super hot room. Now if they could just get the dimmer on the lights.....
Warm Up
Sweet Disposition - The Temper Trap
Standing/Seated Flats - 90-110rpm, 80-85%mhr.
Stereo Love (Scotty Remix) - Edward Maya & Vika
Climb - 65rpm, 85%mhr, lots of resistance in and out of the saddle.
Sound of Madness - Shinedown
Running Hills - 80-90rpm, moderate resistance in and out of the saddle with a consistent pace.
Tonight (I'm Lovin' You) - Enrique Iglasias (feat. Ludacris)
Standing/Seating Flats - 90-110rpm
Someone That You're With - Nickelback
Intervals - 40 seconds of fast work followed by 20-25 seconds of recovery (although the crowd didn't know that is what we were doing, he,he!).
Rock That Body - Black Eyed Peas
Hills - 75-85rpm, 80-85%mhr. 3 little hills seated then standing
Ice Ice Tik Tok - Best of Bootie 2010
Endurance Flats - mostly seated, gradually increasing resistance every 30 seconds, then every 15 seconds for about 3 minutes. Stand up at position "2" at the end. Concentrate on a consistent pace.
Move for Me - Kaskade
Climb - 65rpm, 85-92%mhr, lots of resistance. Lead with the heel, relax the upper body, push and pull on the pedals.
Power (clean version) - Kanye West
Climb
Moneytalks - AC/DC
Recovery/Flats
Memories - DAvid Guetta
Hills
Living in a Dream - Finger 11
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