September Mix (1330)
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I'm on the PE faculty at a college & am constantly looking for ways to spice up classes for my "spinners". This is a strength ride we did last month.
Warm up, easy flat 2:00, add a little bit every 30 seconds for 3:00 (Naked, by Tya)
Start climbing, adding both resistance and speed every minute (try to keep it seated) ("Right Here Right Now" by Fatboy Slim)
Standing climb (Ain't No Rest for the Wicked, by Cage the Elephant) 3:00
Heaviest standing climb, 3:00, then ease off to seated climb for 2:00; then recover downhill for 1:00 (Who Feels Love? by Oasis)
Level out to flat 1:00 (or longer if needed), and repeat the seated climb pattern (add resistance and speed every minute) (Crossfire, by Brandon Flowers)
Downhill 1:00, flat 2:00 (Cobrastyle, by Teddybears featuring Mad Cobra)
Standing climb (Old Enough, by the Raconteurs)
Heaviest standing climb, 3:00 then ease off (still standing!) 1:00 (The High Road, by Broken Bells)
Level out to easy flat 1:00 or longer, then add resistance and speed every 30-60 seconds (Sun is Shining [Bob Marley vs. Funkstar Deluxe Extended Club Mix])
Continue fast flat at constant HR (St. Teresa by Joan Osborne)
Cool down/stretch (Sweet Disposition by The Temper Trap, and/or I and Love and You by the Avett Brothers)
Submitted by Lumpy from Cleveland on 10/12/10
Email: jandssweeney@sbcglobal.net