Duathlon Cycling Mix

2 Apr

I’d like to start this post by saying how great it is to have so many amazing and talented instructors that are sharing their profiles and their music on the web and on social media these days! When I first started instructing, it was hard to find new music and instructor profiles on the internet. Now, there are so many great instructors willing to share. I just want to say thanks to anyone and everyone that has ever inspired me with their music and profiles along the way. And there have been many.

Today’s inspiration came from spingirl over at the Pedal-On forums. She recently posted her ‘Off Road Duathlon Ride’ (Which was originally inspired by another Pedal-On member). The profile is obviously based on the RUN and BIKE portions of a duathlon. I’ve never participated in this type of race, but I can tell you, my riders sure felt like they had when they completed this profile. It was definitely challenging!

SF=Seated FLat
STF=Standing Flat
SC=Seated Climb
STC=Standing Climb
JOH=Jumps on a Hill

Here’s the profile:

Warm up: All At Once (5:16)

RUN – Thinking About You (6:34)
:45 SF
:30 STF
:30 SF
:30 STF
1:00 jumps
repeat one more time

Recovery: Runaway Baby (2:28)

BIKE: A series of 5 loops

1st loop: When You’re Falling (5:14)

1 min SC moderate
2 min SC with increased resistance
2:20 min STC

2nd loop: Climbing To The Top (5:28)
1 min SC moderate – use to bring HR back down and active recovery
2:30 SC/STC with small resistance increases
2:00 – STC

3rd Loop – Cry for You (Jackal Remix Long) – September – 5:49
1 min SC moderate – active recovery
2:45 – SC with surges – every :45, surge (add cadence) for :15, then return to working pace
2:00 – STC with surges – every :15, surge for :15

Recovery: Tush (2:15)

4th Loop – Circuis (Villians Remix) – Britney Spears – 5:18
1 min SC moderate – active recovery
2:00 min SC with :15 surge every :45
2:00 min STC with :15 surge every :45

5th Loop – Jib Ride (2:33) and Little Games (2:43)
1 min SC moderate – active recovery – this is our last loop.
2 min SC/STC every :30 sec
2 min JOH –

Recovery: Life in Technicolor (2:29)

RUN: The Other Side (3:47)
1:15 min STF
:30 SF
:30 SF with added resistance
:30 SF with more resistance

Storm – Vanessa Mae – 3:49
1:15 STF
:30 SF
:30 SF with more resistance
:30 STF
1 min SF heavy push

Cool down: Peace
Stretch: People Should Smile More

Here’s the playlist:

Enjoy the rest of your week!


11 Responses to “Duathlon Cycling Mix”

  1. Val Rutan Looft April 2, 2014 at 10:23 pm #

    UH OH

    • chrispins April 2, 2014 at 11:44 pm #

      You already did this one! Maybe you should save your comment for Friday’s class! 😉

  2. Kim April 2, 2014 at 11:39 pm #

    What do all the acronyms stand for in this profile

    • chrispins April 2, 2014 at 11:43 pm #

      SF=Seated Flat
      STF=Standing Flat
      SC=Seated Climb
      STC=Standing Climb
      JOH=Jumps on a Hill

  3. ctsawyer April 2, 2014 at 11:56 pm #

    Love your generous contributions to the indoor cycling world!! Having a mental block… Whats SF and STF???

    • chrispins April 3, 2014 at 12:12 am #

      SF=Seated Flat
      Standing Flat=Standing Flat

  4. Kim April 3, 2014 at 12:02 am #

    Nevermind, I figured it out LOL…

  5. Kim April 3, 2014 at 12:02 am #

    Thanks Chris!

  6. Kathryn April 3, 2014 at 7:22 pm #

    Chris – love this playlist! Thanks for sharing, and including the profile!!

  7. Alison Hanscom April 7, 2014 at 2:34 pm #

    I really appreciate your willingness to share your workouts and playlists! I have really enjoyed using them and my class has, too!

  8. Julie April 7, 2014 at 7:33 pm #

    Great profile and playlist Chris! Bike happy! 😀

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