Firepower

This week's ride is seriously intense! Over the last few weeks we have worked on our strength and endurance energy phases. We should now have built a decent baseline fitness and can now start to tackle higher intensity interval rides - where we work almost maximally for short periods of time. This ride will primarily burn carbohydrate calories - you are going to feel drained by the end of it! But by working at this intensity you will rev up your metabolism and be burning extra calories for up to 24 hours after the ride - even when you aren't doing anything!

The ride itself consists of 4 sets of 4 1 minute intervals each. In between each interval is a 30 second recovery period. The first 2 sets are taken as seated flats with a cadence range of 90-100 RPM, with the final 2 sets taken as standing climbs with a cadence range of 70-80 RPM. Each 1 minute interval will be taking you above threshold level - you will feel the burning in the legs, be low on breath BUT should be able to keep going for the full minute. You will learn again all about your intensity levels and how to control them in future rides!

Diamonds On The Soles Of Her Shoes - Paul Simon

Warm up

St. Teresa - Joan Osborne
Warm up (continued)

Fur Elise (Trance Remix) - Beethoven 
Set 1

You Can Look (But You Can't Touch) - Bruce Springsteen 
Set 1 (continued)

Does This Mean You're Moving On? - Airborne Toxic Event
Set 1 Recovery

How Far We've Come - Matchbox 20
Set 2

Bad Reputation - Joan Jett
Set 2 (continued)

Prelude (Scalambrin & Sicily P Remix) - Joe Vannelli
Set 2 recovery

Ready To Go - Republica
Set 3

Race Wars - The Fast And The Furious
Set 3 (continued) and set 3 recovery

Know Your Enemy - Green Day
Set 4

Leopard-Skin Pill-Box Hat - Beck
Set 4 (continued)

Roam - The B-52's
Recovery

(You Want To) Make A Memory - Bon Jovi
Cool Down

Up and Down

A strength ride with alternating seated and standing hill climbs, and flat road recoveries. Constant movements in and out of the saddle...

1. Shanty by the Sea - J Ralph

2. Lose Your Fantasy - Norwegian Recycling

3. Go (Woodtick Mix) - Moby

4. 8 Become 1 - Norwegian Recycling

5. Mitternacht - E Nomine

6. Children - Robert Miles

7. Climbatize - The Prodigy

8. Sweet Mama O'Mine - Norwegian Recycling

9. Conquest - Bill Conti

10. Mash It Up - Norwegian Recyling

11. All my Friends - Counting Crows

12. I'm a Believer - Smash Mouth

13. How six songs collide - Norwegian Recycling

The Grind

This profile is all about hard work. Forcing yourself out of bed in the early hours of the morning, and pushing yourself to your limits. Whenever we set ourselves a challange, we must overcome them. Then we get rewarded for our efforts. Ride out these hills to the top, and reward yourselves with a flat/downhill road to recover. Can you cut it? Welcome to the grind...

1. Alone In The Ring - Rocky soundtrack

2. Welcome to the Grind

3. Poor choice of words - Paul Van Dyk

4. California Dreamin - The Beach Boys

5. The Might of Rome - Gladiator soundtrack

6. PATT - Sharam

7. Kaguya Hime - Juno Reactor

8. Praise You - Fatboy Slim

9. Children - Robert Miles

10. Horny as a Dandy- Mousse T vs The Dandy Warhols

11. Mercy - Duffy

12. The Key, The Secret - Urban Cookie

13. Black Boys On Modpeds - Sinead O'Conner

14. American Beauty - Thomas Newman

Halloween - the chase

A special Halloween themed ride - various climbs and flats to undertake to get away from your chasing demons.

1) Christine - John Carpenter

2) Children of the night - Juno Reactor

3) The Exorcist (Theme from The Exorcist)

4) Mitternacht (Extended version) - E Nomine

5) Halloween Theme 2009 - Tyler Bates

6) The Saw Theme

7) Almost Dark

8) X-Files - Sound Rage

9) Somebody's Watching Me - Beatfreakz

10) Thriller - Brazzabelle 2013 Festival Remix

11) Aggressive Expansion - Hans Zimmer

2 Hills 2 Moods #2

We're coming back to the 2 Hills 2 Moods profile I've done in the past. Brand new playlist this time though! We start on a long flat road warm up before hitting our first 'mood'. These various hills are all performed to the dance music genre and are powerful hard climbs with strong beats to energise those legs. Halfway through the ride we come to another flat road to recover those worked muscles. We then move into the next 'mood' - a more 'rocky' feel and completely different atmosphere to the final climbs.

This ride is great at teaching you how to visualise those hills and stay mentally strong aswell as testing your physical capabilities in each climb. See how different music effects your motivation in a different way...

1. Shanty by the Sea (Soundtrack from Lucky Number Sleven)

2. Sunstroke (Chicane)

3. One and One (Robert Miles)

4. Somebody's Watching Me (Beatfreakz)

5. Sunburn (Armin Van Buuren)

6. Sunchyme (Dario G)

7. How Far We've Come (Matchbox Twenty)

8. Pride (Syntax)

9. Start Me Up (The Rolling Stones)

10. We Didn't Start The Fire (Billy Joel)

11. Bicycle Race (Queen)

12. We Are The Champions (Queen)

13. Under The Starts (Soundtrack from The Lion King)

Step It Up

Curtesy of Jeniffer Sage, Master Spinning Instructor...

This ride is comprised of three sets of 9 minute intervals. Each 9 minute interval is broken down into three 3 minute segments that will step up in intensity each time peaking at about your threshold level. In between each 9 minute interval there will be a 4 minute recovery period. The objective of this ride is to progressively increase intensity up to the very effective threshold level. You will be asked to focus on percieved exertion at each level so you can get better at pinpointing what different heart rates feel like. There are three intensity levels for each interval - the final level is the ceiling- which will be right around threshold. Level 2 should be 5-7 beats below it, and level 1 5-7 beats below that. At the level of this class you will benefit from a lot of great physiological benefits, with additional fat burning during level 1 and level 2 and anaerobic benefits at level 3.


Sunstroke - Chicane  
Warm up

I Fought The Law - The Clash 

Interval #1

Level 1

Rise - The Grid
Interval #1
Level 2 and 3

Let The Day Begin - The Call
Flat road recovery

Feel Alright - Sean Paul
Interval #2
Level 1

Sunburn - Armin Van Buuren
Interval #2
Level 2 and 3

Radio Belize - Deep Forest
Flat road recovery

Chutney Punch - Frogacult
Interval #3
Level 1, 2 and 3

Go Your Own Way - The Cranberries
Flat road recovery

One - U2
Cool down

Got Strength?!

Tonights profile is shown below. Great ride by all tonight from a profile I used a few years ago to great effect. Sure to come out again in the near future!

*This profile courtesy of Jennifer Sage, Master Spinning Instructor*

We'll be climbing a hill of various incline at various cadences. Each of the songs has a beat that we will be matching with our cadence, and we'll be staying at that cadence for the entire song, even as the hill increases gradually throughout. The goals of this ride will be to develop both muscular strength and muscular endurance. Each song increases in BPM from around 60BPM to about 80BPM and then back down. The final song is the steepest part of the hill and is just below 60BPM - a seriously slow but realistic hill.

Most of this will be done seated, but there will be periods of saddle relief. Like last weeks profile this will not only test your physical limits but more so your mental strength. So the question is...have you GOT STRENGTH?!

Dreaming (Evolution Mix) - BT
Warm up

Yours - Emou
Warm up extension. Gradual and progressive increases in resistance starting the climb.

Go (Woodtick Remix) - Moby
A 65BPM climb. Progressive resistance increases.

They - Jem
Slight increase in cadence to 67BPM. Ends with 40 seconds of a standing climb.

Everything - Safri Duo
Take the resistance down for a short recovery before starting another climb at 71BPM on a moderate hill. Seated for 3 minutes, standing towards the end.

We Didn't Start The Fire - Billy Joel
Remove the hill, for a moderate climb again. Some standing climbs are thrown in here.

You Are You Are - Beangrowers
A short seated climb for 2 minutes then into a hard standing climb! Highest intensity of the class!

Kaguya Hime - Juno Reactor
Take it down to a mild hill. First minute is recovery. Staying seated for about 5 mintues increasing resistance, standing at the end.

Mercy - Duffy
The hill has got steeper! Slow the cadence down.

Giant - The The
Final climb. Slow cadence down to just below 60BPM. Increases every 2 minutes with a couple of standing segments towards the end.

One Day Like This - Elbow
Cool down and stretch.