My ride last night felt so good! I think it was a combination of my wonderful crowd, my energy level and some new music. I download new music for almost every class that I teach. Sometimes, that only equates to one new song, but last night had several.
This profile/ride only had two big climbs and we really focused on riding the flats with control and consistency. Keeping the heart rate at a constant 85% of the maximum, really helps to burn the calories and build an aerobic base for any new comers.
Warm up
Dynamite (CPR remix) - G.G.
Hills
Dare - Gorillaz
Running Hills
Blow - Ke$ha
Running Flats
Too Dramatic - Ra Ra Riot
Climb - standing for about 75% of the song, then seated for the last, tough minute
I Wanna Be Adored - The Stone Roses
Climb - maxing out the resitance while standing. Really concentrate on using the whole leg to get the pedals around - pushing and pulling.
Sail - Awolnation
Running/Standing Flats - seated for about 2 minutes while gradually increasing resistance, standing to relieve the tension at the end.
What a Feeling (I'm Still In Love Club Mix) - Kelly Rowland - this song is over 8 minutes long!!!!!
Recovery/Hills
Crazy - Gnarls Barkley - since it is not over-played on the radio anymore, I thought it was time to add this fun song back.
Running Hills - exploding out to "3" 3x.
Crushcrushcrush - Paramore
Hills/Jumps - 4 count, moderate hill
Funhouse - P!nk
Fast Climb - intense!!!!!!! Big gear, pace around 60-70rpms!!!! Last chance for big calorie burn.
Going Under - Evanescence
Cool Down - it was super hot in the gym last night, so I extended the cool down for two songs.
Do as I Say Not as I Do - Ed Harcourt
Cool Down
I Will Possess Your Heart - Death Cab For Cutie
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