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VALENTINE'S DAY SPIN (1351)
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This ride is an interval ride working all energy zones set to songs about Love that beg your legs to pedal!!! Some of the segments I've gotten from the rides you all posted - it's kind of a mash up of everything! Enjoy! Happy Valentine's Day!
VALENTINE’S DAY SPIN
Warm-up – Say Hey (3:56)
Burnin Love (2:56)
:30 Seated Flat
:30 Jog
:30 Seated Climb
:30 Hover
:30 Aggressive
:30 Sprint
:30 Open Road
Grenade (3:42)
:30 flat – turn it up for climb
:60 standing climb
:30 fast uphill run
:60 standing climb
:30 fast uphill run
In Love with a Girl (3:33)
:30 Seated climb
:30 Turn a gear
:30 Standing Climb
:30 Turn a gear
Sending all my Love (3:54)
Jog
:45/:15 double time
Addicted to Love (4:01)
:15 seated climb
:15 standing climb
:15 aggressive climb
:30 seated climb
:30 standing climb
:30 aggressive climb
:45 seated climb
:45 standing climb
:45 aggressive climb
Gimme all your Lovin (3:59)
:15/:30 Seated
:15/:30 Seated DT
:15/:30 Standing
:15/:30 Standing DT
:15/:30 Hover
:15/:30 Hover DT
Crazy Little Thing called Love (2:44)
:30 Jumps
Fast, Faster, Fastest
The Power of Love (2:54)
1:00 Standing
1:00 Hover
1:00 Aggressive
Do You Love Me (2:54)
:30 Fast Open Road
:30 Push Ups
:30 Digs
Baby I love your way (4:09)
:05 Hover / :55 Jog
Add 1 gear
:10 Hover / :50 Jog
Add 1 gear
:15 Hover / :45 Jog
Add 1 gear
:20 Hover / :40 Jog
Add 1 gear
:25 Hover / :35 Jog
Add 1 gear
:30 Hover / :30 Jog
DJ’s Got us Falling in Love (3:42)
Let’s continue with some rolling hills.
Come up out of the saddle, adding a little tension here and there, then taking it off again. At 2:15 – 2:55 (40 seconds) sit down and jack up the tension; at 2:55 dial it back and come up out of the saddle again.
Friday I’m in Love (3:38)
:30 seated
:30 standing
:30 Sprint or Double Time
Cradle of Love (4:41)
:30 Second Intervals with increasing resistance
Seated
Standing
Hover
Aggressive
Jumps
Sprints
Cool it down Songs
My Heart Will Go On
All out of Love
Submitted by Debbie C from Bethlehem on 2/13/11