Hooray for Friday! Here’s to finishing out the week strong and a good weekend ahead!
I am long overdue for posting one of my cycling profiles and playlists. This was the profile from yesterday’s class, and I got several comments afterwards that they really enjoyed the ride!
In this ride, I did something that I don’t usually do. I used three drills and just kept repeating that pattern through the whole class. I tend to stay away with such a simplistic and repetitive class routine, but then again, since I never do things like that, I figured it’d be a good way to switch things up for my class.
The first three songs are used for warm up and building intensity, and then after that the pattern begins. The pattern starts with power intervals, followed by a climb and ends with accelerations.
Here’s the playlist on Spotify:
Below is a rough overview of my ride song by song. The power intervals all go with the music, so I didn’t include times. When the music picks up and gets intense, surge. This whole ride pretty much flows with the music. Let the music guide your ride.
1. Where The Sun Goes (feat. Stevie Wonder) by Redfoo – Seated warm-up song to get the legs moving and do some stretches. Light gear here.
2. Shine by Years & Years – Standing warm-up at an lighter/moderate tension, alternating between 1st and 3rd standing positions. Keeping the gear at a light/moderate level, sit down and ride the flat road for the last 30 seconds of the song.
3. We Don’t Run by Bon Jovi – Standing flat at a moderate gear. Keep the gear and pick up RPMs by 10-15 on chorus. Back off those RPMs on verses, but keep the gear.
4. Reflect by Carl Nunes, Tyler Sherritt – First Power Interval song! Seated flat road, add gear and surge on choruses.
5. It’s A Long Way to the Top… by AC/DC – Seated climb starting at lighter climbing gear
6. Now or Never by Outasight – Accelerations at light gear.
7. Anywhere But Home by Breathe Carolina, Apek – Power Intervals
8. Move by Luke Bryan – Standing Climb
9. Don’t Wanna Go Home (7th Heaven Radio Remix) by Jason Derulo – Accelerations at lighter gear
10. Who I am by Benny Benassi – Power Intervals
11. Kashmir by Led Zeppelin – Climb, Rider’s choice: seated or standing
12. Honey, I’m Good by Andy Grammar – Accelerations
13. Survivors by Hardwell, Danic, Haris – Power Intervals
14. Right Now by Van Halen – Short climb seated, then standing for first 2:00, then accelerations to finish it off
15. Hold Each Other by A Great Big World – Cool down and stretch
Funny story… I searched a good 30 minutes for the song Kashmir by Led Zeppelin. I knew how it went – like the melody. But I had no idea what any of the words were. Does anyone really know the words to that song? Are there words in that song??
So I said to my boyfriend what’s that song that goes “Dun nuh nuh” and he’s like okay well what are the words? And I’m like I don’t know it just goes “Dun nuh nuh, dun nuh nuh.” And he said “Okay I got the “Dun nuh nuh” part. I can’t help you if you don’t give me some words” So he was no help.
I don’t know how I came about it eventually, but I did, much to my riders chagrin because due to that, they had an 8 minute climb 🙂
Week in Review at Blondes Have More Run…
- Healthy Turkey Meatloaf Recipe
- Upper Body Work on the Bike…Yay or Nay?
- Healthy, Gluten-Free Banana Nut Muffins
- Putting Things in Perspective
Have a great weekend!