Hey friends! I posted my last two playlists to Spotify, but haven’t managed to get them on the blog yet, so today I’m giving you THREE new playlists. I’ve included teaching notes to go with my Push The Tempo Mix.
I guess I’ve been a bit busy. 🙂 My 90+ mile charity ride is coming up soon and by now I should have some outdoor training rides under my belt. Unfortunately, the weather here has been less than cooperative, so many of the rides have been cancelled. Well, maybe not ALL of them have been cancelled. A few of them went on as planned but it was just too cold for me to get out of bed.
No worries though. Those of you that ride both outdoors and indoors know that you can get some pretty intense training right on your trusty old spin bike, so it’s not like I’ve been slacking on my training.
The weather looks beautiful for the weekend, so I am definitely going out Saturday morning for my first ride of the season. 🙂
Here is the latest cycling mix with teaching notes: (don’t forget to scroll down for two more playlists!!!)
Build Me Up Buttercup: Warm up
Carried Away: Continue warm up, bringing it out of the saddle
Black or White: Alternate seated/standing climb
Mrs. Robinson: seated accelerations on the chorus: :21 (20 seconds); 1:03 (20 seconds);1:46 (20 seconds); 2:28 (20 seconds)
Let The Day Begin: Standing climb
Legs: Seated flat
Trespassing: Standing flat
Daylight: Seated climb
Flathead: seated accelerations @ :41 (15 seconds); 1:29 (15 seconds) and 2:18 (25 seconds)
Brave: Love the lyrics to this new one by Sarah Bareilles! Standing climb
Roll Away Your Stone: Seated flat with pick ups
Keeps Getting Better: Standing flat
Tabata:-You know-8/20 second all out efforts (seated accelerations) with 10 second recoveries.
Breathe In, Breathe Out: Cool down
You Got What I Need: Stretch