Set, Slam, Return, Recover Cycling Mix

18 Jun

Tonight I used another Pedal-On profile and my group really enjoyed it!  This one is called ‘Set, Slam, Return, Recover ‘or ‘SSrr’ for short..  Credit goes to Pedal-On member ‘Pink’ for this challenging profile.

Screen Shot 2013-06-17 at 9.05.05 PM

If you checked out the original profile, you will notice that I changed the second loop from a seated flat to a standing flat/climb. I also made some minor timing changes.The profile is pretty simple.  It consists of a nice long warm up, 5 loops and cool down.

The warm up is 9 minutes.  I started the warm up in the saddle and finished out of the saddle.

Each loop (with the exception of  loop 5) consists of four components:

1. Set:  Depending on the movement, set the pace here and maintain it.

2. Slam: Pick up your cadence and go fast but controlled.

3. Return:  Resist the urge to recover.  Return to your ‘set’ pace.

4. Recover

Loop 1:  Seated Flat-(7:00)

1.  4 minutes SET

2.  30 seconds SLAM

3.  1 minute RETURN

4.  1 minute, 30 seconds RECOVER

Loop 2: Standing Flat/Climb (8:30)

1. 4 minutes SET

2. 30 seconds SLAM

3. 3 minutes RETURN

4.  1 minute RECOVER *in the saddle

Loop 3:  Seated Climb (9:30)

1.  4 minutes SET

2.  30 seconds SLAM

3.  3 minute RETURN

4.  2 minutes RECOVER

Loop 4:  Standing Climb (11:00)

1. 4 minutes SET

2. 30 seconds SLAM

3. 3 minutes RETURN

4. 3 minutes, 30 seconds RECOVER *in the saddle

Loop 5: Riders Choice (6:00) 

1. 3 minutes SET

2. *1 minute SLAM*

3. 2 minutes RETURN

I told my riders that they could choose any combination of movements in Loop 5.  Most of them chose a standing climb for SET and RETURN and then a seated one minute SLAM.

Please comment if you try this profile and let me know how it went, or share any different playlists you’ve used with this profile. Of course, if you have any questions feel free to comment as well!

Have a great week!  See you soon with my ‘School’s Out’ playlist!  🙂

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10 Responses to “Set, Slam, Return, Recover Cycling Mix”

  1. Joe June 18, 2013 at 3:04 am #

    Chris, thanks for the many songs that you have contributed to my playlists. I appreciate your clean music selections! One of my riders recently attended the Trinidad festivals and recommended several songs which I combined with your recent selections. They provided material for warm-up, hill climbs and speed work. Hope you are able use one of them after listening and allowing it to transport you into a fulfilling ride.

    Major Lazer – Get Free ft. Amber of the Dirty Projectors

    Krewella – Alive

    Bunji Garlin BLESS U [2012 Trinidad Soca]

    Demons – Imagine Dragons

    Barenaked Ladies- Odds Are

    NEW Bunji Garlin DIFFERENTOLOGY [2013 Trinidad Release]

    Thirty Seconds To Mars – Do or Die

    Joshua Radin – 01 – Road To Ride On

    Bunji Garlin – Send Woman (Session Riddim) [Soca 2013]

    Kristina Maria – Karma (Original Audio)

    W&W – Lift Off! (Radio Edit)

    Bunji Garlin TURN UP [2012 Trinidad Soca][X6 Riddim, Produced By Keston Patrick]

    MIKA – Live Your Life New single

    New Bunji Garlin – Stages (The Phantom Riddim) Soca 2013 [HD]

    Capital Cities – Safe and Sound (Original)

    INNA – More Than Friends (Official video)

    Armin van Buuren – Who’s Afraid Of 138!

    Carly Rae Jepsen – Tonight I’m Getting Over You

    ATB feat. Ramona Nerra – Never Give Up

    Needtobreathe – White Fences

  2. Joe Castillo June 18, 2013 at 3:06 am #

    Chris, thanks for the many songs that you have contributed to my playlists. I appreciate your clean music selections! One of my riders recently attended the Trinidad festivals and recommended several songs which I combined with your recent selections. They provided material for warm-up, hill climbs and speed work. Hope you are able use one of them after listening and allowing it to transport you into a fulfilling ride. Major Lazer – Get Free ft. Amber of the Dirty Projectors Krewella – Alive Bunji Garlin BLESS U [2012 Trinidad Soca] Demons – Imagine Dragons Barenaked Ladies- Odds Are NEW Bunji Garlin DIFFERENTOLOGY [2013 Trinidad Release] Thirty Seconds To Mars – Do or Die Joshua Radin – 01 – Road To Ride On Bunji Garlin – Send Woman (Session Riddim) [Soca 2013] Kristina Maria – Karma (Original Audio) W&W – Lift Off! (Radio Edit) Bunji Garlin TURN UP [2012 Trinidad Soca][X6 Riddim, Produced By Keston Patrick] MIKA – Live Your Life New single New Bunji Garlin – Stages (The Phantom Riddim) Soca 2013 [HD] Capital Cities – Safe and Sound (Original) INNA – More Than Friends (Official video) Armin van Buuren – Who’s Afraid Of 138! Carly Rae Jepsen – Tonight I’m Getting Over You ATB feat. Ramona Nerra – Never Give Up Needtobreathe – White Fences Date: Tue, 18 Jun 2013 01:38:36 +0000 To: joegcastillo@hotmail.com

    • chrispins June 18, 2013 at 10:08 am #

      Thanks Joe! I’m glad you were able to use some of my playlist suggestions and then make it your own with a bit of your own music. I will definitely give those songs a listen!

  3. gr8tfulm June 18, 2013 at 3:39 am #

    I’ve used SSrr before and it was well received, matter of fact I just had my notes out last week! So cool! Pedal-On has some great profiles! Marianne

    Live Love Laugh Marianne

    • chrispins June 18, 2013 at 10:06 am #

      I agree, there’s great material over there to pick from. Sometimes you might need to adjust the profiles to fit your class, but it’s a good starting point. Thanks for commenting Marianne!

  4. Sara June 19, 2013 at 1:09 am #

    Thank you so much for taking the time to blog these playlists! I teach 4x a week and have been doing so for 2 years and your profiles help ME not to get bored let alone all my students. Thank you SO much!

  5. Brigid June 19, 2013 at 4:29 pm #

    Thank you for your generosity – all of us can appreciate the time and energy that goes into a well-planned class.

    I ran the SSRR profile with “my guys” this morning and it was very well received. I used Give It Back, The Ting Tings, instead of Woo Hoo, and I added a bonus loop using Here We Go, Hard Rock Sofa & Swanky Tunes.

    The room was full of the sounds of satisfaction; so rewarding!

    Thanks again.

    • chrispins June 19, 2013 at 7:51 pm #

      That’s great Brigid! Glad you’re group enjoyed the profile and the tunes! Thanks for commenting. 🙂

Trackbacks/Pingbacks

  1. SSRR Profile With a New Playlist | Chrispins - June 14, 2014

    […] profile and this week I freshened up an old one called “Set, Slam, Return, Recover”. The original SSRR profile was one that I found on the Pedal-On ‘profile’ forum which is always a great place to […]

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