Hey there and happy summer! It’s hard to believe it’s August already, isn’t it?
Lots of great things happening this summer around here. Here’s one thing that’s been keeping me busy:
Isn’t he the sweetest? If you can’t get enough of his cuteness, you can follow his doggie-Instragram account @quincygoldendoodle. :)
Also, if you haven’t already, check out my latest ICI/PRO Podcast that I recorded with John a few weeks back. As always, I had a great time developing this profile and recording it. It’s called Double Pyramids. I hope you enjoy it as much as my class did.
And speaking of ICI-PRO, be sure to check back there every Friday for my new feature where I will share some of my favorite music finds starting this week!
I’d like to again thank Natalie for guest posting recently and sharing her Tour de France Profile. I’ve used this one a few times now and my classes loved it. Even though Tour de France is over, it will still be a great ride for your class and the music is awesome!
Ok, now that we’re all caught up, let’s get on with my latest profile and playlist, shall we?
Here’s the playlist:
And here are the teaching notes. *Remember, my notes are just a very basic sketch of what I actually do in my classes. They are just meant as a guide for you to start from. There is a lot more that goes into my class than what I write here, so please, take and use what you can but put your own ‘spin’ on it too and teach responsibly!
**Here’s something new: I like to match RPM’s to BPM’s in many of the songs I use, mostly because we don’t have bike computers and it’s a great way for my riders to gage their cadence. For the songs that we ride to the beat, I’ve given the RPM’s after the description. :)
Ticking Bomb by Aloe Blacc (3:36) seated warm up
Uptown Funk, Wideboys VIP Remix by Mark Ronson, Bruno Mars (3:16) warm up seated—–>standing (62)
State I’m In by NEEDTOBREATHE (3:20) alternate seated/standing climb (63)
Granite by Pendulum (4:42) seated accelerations @ :48 (20 seconds); 2:05 (25 seconds); 3:27 (25 seconds) and 4:15 (20 seconds)
Cheerleader-Felix Jaehn Remix by Omi (3:02) Standing climb (60)
Riptide by Vance Joy (3:06) fast seated flat (100)
Ritmo De Negra’s by Drummboys (3:06) alternate seated/standing climb (73)
Big Love-Live by Fleetwood Mac (3:06) seated accelerations 3×20 seconds *note: the song ends and the applause begins at 2:47
Whatever Lola Wants-Gotan Project by Sarah Vaughan (4:40) heavy standing climb with gear play (adding and taking off gear keeping the same cadence)
Kissed It by Macy Gray, Velvet Reliever (4:46) standing climb with jumps on the chorus (67)
Warriors by Imagine Dragons (2:50) seated climb (80)
Blast The Speakers (Album Version) by Warp Brothers (3:37) rider’s choice (69)
Solitaire by Camelot (1:00) recovery
Tabata Wod by Tabata Songs (3:50) seated or standing (or alternating) accelerations 8×20 seconds with 10 second recoveries *I like using the coached Tabata songs and I really like this new one for a change of pace.
Polaroid by Imagine Dragons (3:50) cool down
Breathe In Breathe Out by Mat Kearney (3:42) stretch
Thanks for reading and have a great week!
Do you watch The Tour De France?
Have you done Tour De France Profiles in your classes?
Any great puppy advice?