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Cycling Class - Rolling Hills and Ladders (1362)
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A ~50 minute cycling class consisting of a total body warm-up, songs to get your RPMs up, songs to get your legs warmed up, then going into rolling hills where you work to keep your RPMs consistent and then ladders where you fight to keep your RPMs at the target for 60 seconds. Ends with a ~7 minute hill climb and a sprint to the finish!
Cold Play, Speed of Sound - Warm-up, stretch, focus
Rolling Stones, Start Me Up - Flat and Fast! Get those RPMs over 90 preferably between 95 and 105!
Dave Mathews Band, Bring that Beat Back - Add +1 gear every 45 seconds but stay seated for the entire song. You should feel the burn by the end of the song but not be burnt out. You're just getting warmed up!
Daft Punk, Around the World - Ladders: RPM 90,80,70,60 for 1 minute each. Force yourself to work to keep the RPMs at each level. For the second round stand for 70 or 60 if you want.
Shiny Toy Guns, Turn to Real Life - Break! Bring the tension down to low/moderate and get the cadence back up! Get the lactic acid out! Get water! Get air! Maybe through in a 30 second sprint toward the end if your class is up to it ;-)
Fischerspooner, Mega C - Another set of Ladders: RPM 90,80,70,60 for 1 minute each. Force yourself to work to keep the RPMs at each level. For the second round stand for 70 or 60 if you want.
Matchbox 20, How Far We've Come - Another break after the last set of ladders and before we do the rolling hills.
Rubyhorse, Evergreen & Fischerspooner, Happy - These two songs go together. Stay seated for both songs! You can play with how many gears you have the class add. You can play with how many gears you have them remove! I normally add 2 gears for 30 seconds then remove 2. Then add 2 then only remove 1. The important thing is to maintain your RPMs!!
U2, Vertigo - Another break! Low/moderate resistance and bring the RPMs up over 90. Get water, breath in air.. relax. Bring them to a stand for 30 seconds if you want.
MGMT, Kids - Medium Resistance and Sprint 15 Seconds, 30 second rest. Before the end of the song add a couple gears and then sprint the last 20 seconds!
Foo Fighters, Come Back - Last song!! Switchbacks. Sit for 30 seconds, +1 gear and stand for 30 seconds. Sit back down and keep gear. Repeat until you get to the top of the climb (end of song) and finish it out with a standing sprint!!
Los Lonely Boys, Heaven & Foo Fighters, Wheels - Great class! Cool down slowly!! Stretch on and off the bike!
Submitted by deek from Texas on 4/30/11