Something Old, Something New (1316)
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My cyclers loved the energy and mixture of old and new music in this playlist. One hour ride.
Warm up and position review:
Radio Edit Schiller featuring Heppner
Brass Monkey Beastie Boys
I broke the next one up into 32ct Plowed by Sponge
32ct seated sprint, add tension; 32ct standing run, add half tension 32ct position 2, add half tension 32ct low run.
Leopard Skin Pillbox Hat - Beck. Flat tension. Follow the music 8ct flat, 8ct run (for about a minute). Add tension, and change to a jump. Repeat.
Blue Monday by Orgy Long standing flat
So What by Pink. Sit and climb at slight incline, add tension stand add tension run on the incline. 3 sets. Decrease the tension by one when sitting again.
You're Going Down by the Sick Puppies (Edit). Follow music. Roughly 30 sec sprint with run tension, nearly equal recover. x2. Add tension for standing climb. Finish with tension decrease, seated run.
Gives You Hell by The All-American Rejects. Sit slight incline, stand and freeze when "gives you hell" adding tension with each set. On the last set, freeze 8, bounce 4.
Cobrastyle Featuring Mad Cobra by Teddybears. Run. 30sec seated, add one tension, 30 sec. standing.
These Boots Are Made for Walkin' by Nancy Sinatra. Seated slight incline, pick up the pace with the chorus.
Why Wait by Shakira. Standing run. Release one arm for a few counts. Hands back down. Get low and run a little faster. Stand. Release other arm. Repeat.
Roadhouse Blues by The Doors. Rolling hills. Sit slight incline, Lift add tension, get low, add tension. Sit and decrease tension for downhill run/sprint. Song is 4 min and change, about 3 little hills.
Telephone featuring Beyonce by Lady Gaga. Standing flat with a get low run.
Respect by Aretha Franklin. Jumps.
Train by Goldfrapp. Seated climb
Smokin' by Boston. Finish with a standing run, alternating 2nd position with get low.
Cool down, Garden of Sakuntala by Amethystium
Submitted by Deb from Hemet, CA on 8/21/10
Email: shaelli@msn.com