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Indoor cycling is alive with i-mix (1181)
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seach under routines for "the many moves of spinfreak" to find explanations of the drills.....clickhere to find music to match this routine....
- 3 songs are not included on the i-mix because I imorted them from my cds...they are:
- private Idaho by B-52s
- train in vain by the clash
- enter sandman by Metalica
- you can purchase these from i-tunes directly or use other music.
Warm: love is alive
Send her my love: climb with +1, +2, +3 turns(:30 apart) with attacks
Dookie: spin ups :10/:20/:30(3 separate spin-ups)
Enter sandman: ….wind it up drill
· :10 flat/:05 dt seated and standing
· :15 flat/:10 dt seated and standing
· :20 flat/:15 dt seated and standing
· :25 flat/:20 dt seated and standing
Sexy chick: jog with +1, +2, +3(turns :30 apart)…with 1” off saddle followed by seated climb…repeat
She wolf: 4 ct runner jumps(add tension, pump legs)/ 2 ct
I’m in Miami: hover climb with digs or 1” off saddle
Dirty rich: 1:00 seated climb with :15 rest
Catch me I’m falling: sprints :30on/:30 off
Lola: ....your choice...feel the music
Destroyer: jogs/squats(slow/fast...do 1/2 of the squat slow and then pick up pace)
Train in vain: mini sprints :15on/:15 off
Stone in Love: :45/:15 dt…seated and standing
Flow so tight: 1’s/2’s game climbs with sprints
Caught up: slow heavy jumps with hover climb
Private Idaho: mini sprints :15/:15
Strange magic: cool or climb
e-mail with questions...Mcarolineb@verizon.net
Submitted by Caroline from Bethlehem, PA on 9/20/09
Email: Mcarolineb@verizon.net