Hey there!!! It’s been a while since I’ve shared a playlist with profile notes. Remember, you can always check out my latest playlists by following me on Spotify. I create new playlists at least a few times a month so keep checking back. I can’t believe I now have over 3,000 Spotify followers!! Thanks you so much for all of the love and support! You can also check me out on ICI-PRO where I post my Favorite Track of The Week every Friday.
So here’s my latest playlist with notes. It features Lorde’s newest song , Green Light, which hit #1 on the Spotify charts last week. Enjoy!
Exhibit 13 by Blue Man Group (8:30) In this nice long warm up, you’ll take riders from seated flat to standing climb to prepare them for the hard work ahead. Here’s how: :00-3:43 seated flat road. Start out slow and steady with easy gear and add gear and cadence as you go, evening out to a nice fast, flat road at around 95 rpm. At 3:54, the music seems to stop for just over 30 seconds. Use this time to grab a sip of water and to prepare for your standing climb. At 4:33, bring it up out of the saddle for a climb at 64 rpm. The pace slows and gear gets heavy from 6:30-7:12. At 7:12, unload some gear and finish with a faster standing climb at 70 rpm.
Turn It Up by The Dirty Code (3:33) Alternate this climb in and out of the saddle at 64 rpm.
Bun Up the Dance by Dillon Frances, Skrillix (3:34) Seated accelerations or sprints (whatever you like to call them) @ :15 (30 seconds), 1:20 (35 seconds) and 2:55 (30 seconds).
I Think I Like It by Mary Jane Fonda (2:50) Jumps!
Awake My Soul by Mumford & Sons (4:15) Start with a nice heavy seated climb (around 60 rpm) at 2:30 unload some gear and keep the pace then at the 3:00 mark, add the gear back on and pick up rpm to 63-you can keep the final 1:16 in the saddle or push up to finish with a standing climb.
Samb Adagio by Safri Duo (5:58) This has been my class’ favorite drill as of late: :30 recovery then climb one minute, adding gear every 15 seconds. So your first 15 seconds is moderate gear and your final 15 is heavy and hard. Recover 30 seconds then do it all over again. rpm remains at 70 throughout.
Green Light by Lorde (3:55) Use the first 49 seconds as a recovery on an easy flat road, then bring it to a standing climb at 65 rpm.
Start a Fire by Ryan Star (3:19) Sprints @ :33 (25 seconds), 1:27 (30 seconds) and 2:27 (45 seconds)
Highs and Lows APEXAPE Remix by Emili Sande’, Apexape(6:09) Standing climb with jumps on a hill
Take Me Out by Golden State (1:43) Recover-flat road
Tabata: You know the drill here-let the coach do the talking 🙂
Ten Feet Tall by Wrabel: Cool down
The Finish Line By Train: Stretch