Best of 2011 (1400)
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This is a nice end to 2011 highlighting my absolute favorite cycling songs released last year.
This is a 55 min class with 45 mins of 'work' (warm up and cool down each approx 5 mins.)
I guide my class on a 5-10 work scale (anything less than 5 is downhill)
5 = flat road
6,7,8,9 = 60% of your max, 70% of your max etc.
10 = the absolute max you can do seated (dying to stand)
Scale starts again at 5 when you stand.
1. Every teardrop is a water fall - Coldplay
Warm up
2. Nothing Really Matters - Will.i.am
Out of the saddle on chorus x 3
3. Hello - Martin and Dragonette
Maintain race pace. Imagine yourself in fourth place, pass an opponent every minute or so. You'll be able to tell when to pass when the music picks up. After you pass draft back in line and maintain race pace.
4. Till the world ends - Britney Spears
Sit in sadlle 20 s, stand 20s , push bum back and hover 20s x3
5. Fade into darkness - avacii
Find a flat road (5) gradually increase tension on slower bits moving up through 6, 7, 8
6. Sweat - Snoop Dogg
Keep tension from last song and stand - light jog...add tension every 30s or so and then sit for 30s or so...move from 8-10
7. Higher - Taio Cruz
Move tension down to 7...just enough that you can stand comfortablly.
Start seasted - on chorus "higher" standing sprints x 3
8. Firework - Katy Perry
Keep tension from last song - right before chorus add tension and push through seated. Should feel like biking through mud. x3 (7, 8, 9)
9. Domino - Jesse J (UMIX IT remix 136 bpm)
Keep tension at 9.
Stand 50 seconds, sit 10
Stand 40 seconds, sit 20
30/30
40/20
50/10
10.Rolling in the deeop - Adele
Seated climb - turn up tension to 10 midway.
11. Good life
Cool down
Submitted by Karlarides from Ontario on 1/6/12