Happy Weekend! Something to think about:
My latest playlist includes some great NEWish tunes (Feet Don’t Fail Me Now, The Russian Messenger, Ping Pong and Hit It). It includes an often used favorite by Muse: Madness. In addition, I was turned on to AWOLNATION’s Knights of Shame by fellow “Former Cycling Pinger” Dana. I love this band, but I typically don’t even bother to check out longer songs, so this one slipped by me. Lesson learned- Don’t judge a potential song by it’s length. It’s about 12 minutes of work, so check out how I broke it down.
Here’s the playlist in Spotify:
Hit It: Warm up
Can’t Hold Us Ravers Down: Warm up moving from seated to standing
Back Home: Standing climb
Turn Down For What: Seated accelerations @ :19 (20 seconds), 1:16 (20 seconds) and 2:12 (30 seconds)
Knights of Shame::00-:59 seated flat; :59 standing flat; 2:16 seated flat; 3:15 ATTACK- add gear out of the saddle and accelerate; 4:45 4 count jumps; 5:23 seated climb; 7:00 standing climb; 9:00 seated flat
*the song cuts out at around the 11:35 mark, and then starts up again at the very end. I just used around thirty seconds of the silence for a water break/recovery, and then forwarded to the next song.
Feet Don’t Fail Me Now: My most recent favorite fast, flat road song!
Madness: Standing climb
The Russian Messenger: Seated flat with accelerations. 30 seconds each @ :30, 1:30, 2:30, 3:30 and 4:30
Ping Pong: Standing flat/seated flat alternating
See You Tonight: Recovery
Tabata: Seated acceleratons 8×20 with 10 second recoveries
Story of My Life: Cool Down