Ride Cycling Mix

1 Oct

I’ve taught a few classes since my last post.  Tonight’s class was a repeat of one of my favorite profiles: Mile Repeats.  Check out this post for the playlist and teaching notes!   On Friday, I used a new playlist.  Here it is with teaching notes:

(screen shot, since all of the songs didn’t make the player):

Screen Shot 2013-09-30 at 8.06.33 PM

Here’s the Deezer Link:   http://www.deezer.com/en/playlist/580238643?app_id=100023

We Won’t Give Up: Warm up in the saddle

Pompeii:  Continue warm up bringing it out of the saddle for a seated flat

A Light that Never Comes: Alternate seated/standing climb

Who’s Afraid of 138:  seated accelerations @ :30 (20 seconds), 1:30 (20 seconds), 2:30 (20 seconds), 3:30 (20 seconds)

Wait For Me: Standing climb

Malliot Jaune: Seated climb

Show Me How You Burlesque:  I had originally planned jumps here, but wasn’t feeling it, so we used it as a standing climb, but you could certainly do jumps here too!
Ride:  Seated flat

Team: Heavy standing climb

J’Adore Hardcore:  seated accelerations @ :19 (25 seconds), 1:32 (30 seconds), 2:28 (40 seconds), 3:45 (30 seconds)

The Pirate That Should Not Be:  :00-1:30 Standing flat; 1:30-2:30-Seated flat; 2:30-3:30-Standing flat; 3:30-4:35-Seated Flat; 4:35-6:30 Standing flat

Inner Ninja: rider’s choice-seated or standing flat/climb

Never Going Back Again:  Recover

Tabata: seated accelerations 8×20 with 10 second recoveries

If I Ain’t Got You: Cool down

Atlas: stretch

2 Responses to “Ride Cycling Mix”

  1. fitttness December 15, 2014 at 10:31 am #

    Who sings a light that never comes please? The link is broke

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