1) United State of Pop- DJ Earworm (4:31)
(2) Kick Push- Lupe Fiasco (4:16)
(3) If everyone cared- Nickelback (3:38)
(4) Victorious (4:39)- tiesto
(5) Suddenly I see- KT Tunstall (3:22)
(6) Beautiful day- U2
(7) Closer- Ne Yo (3:54)
(8) Adagio for strings- tiesto (3:17)
(9) Modern Love- david bowie (3:58)
(10) Beautiful Liar- beyonce feat. shakira (3:20)
(11) Headstrong- trapt (4:46)
(12) Sweet Home alabama- B.A.M.A. (4:11)
total= 47.8 minutes
COOL DOWN- I hope you Dance by Lee Ann Womack
(1) Like always— use the first song to warm up. Nice and easy resistance. Mix it up! Start in the saddle, come up to standing with hands in position two and then drop it down to hands in position three. And also like always- the goal of the first song is to get the HR elevated and to start sweating a bit by the end of the song.
(2) FIRST CLIMB. 4 minutes long. We are starting just a bit above flat road…so we are on a small hill. You will turn the knob THREE TIMES during this song. By the end it should be TOUGH on the legs. And when the song is over DO NOT TOUCH THE RESISTANCE KNOB! We are still climbing into the next song.
(3) Okay…like I said…STILL CLIMBING. Right where we left off at the end of the last song. only one turn of the resistance knob during this song. ALSO- we are transitioning from climbing in the saddle to climbing standing in position three.
(4) PYRAMID SPRINTS! 15s-20s-30s-20s-15s. Active recovery in between each sprint. What you want to do is right before the sprint…. touch up your resistance (so you have control during the spring…don’t put TOO much on…just a touch!). do the sprint (Sprint=as fast as your legs can possibly go around), take the resistance you put on back off and rest. Rest means ACTIVE RECOVERY. Legs are STILL moving quick. Just LESS quick. Get your HR back down…breath in the nose out the mouth and reset for the next sprint.
(5) JUMPS! What are jumps, you say? Basically you are going from seated to standing (with hands in position two) and back down to seated. I usually do a 4 or 6 second count. So you can say 1…2…3…4 (in seated), stand it up… 1…2…3…4…(standing in 2)…sit it back down and repeat. Do this at a resistance higher than flat road…basically your resistance should be at a “small hill”. You want to make sure you have control when you stand up and down up and down. You do not want to have too little resistance and flip over the handle bars! (it can happen…don’t laugh!) Also with jumps remember not to use your arms to propel yourself up and down. Lift with your CORE.
(6) CLIMB. Easy resistance. Increase your cadence (pace) with the beat of the song.
(7) Keep the resistance the same. We are going to switch between seated and running standing upright with hands in position two. Back and forth.
(8) 20 second sprints. What you want to do is right before the sprint…. touch up your resistance (so you have control during the spring…don’t put TOO much on…just a touch!). do the sprint (Sprint=as fast as your legs can possibly go around), take the resistance you put on back off and rest. Rest means ACTIVE RECOVERY. Legs are STILL moving quick. Just LESS quick. Get your HR back down…breath in the nose out the mouth and reset for the next sprint.
(9) Back to jumps. Same deal as before.
(10) Easy resistance…mix of everything we have done so far during class (minus sprints). Increase the resistance for the second half of the song
(11) How about we find some discipline in the staddle, shall we? Medium resistance (so that you are pushing to keep with the beat of the song)Stay seated the ENTIRE song. increase your cadence (pace) with the beat of the song. at 2 minutes to go, increase resistance.
(12) Last song. climbing. Transitioning between climbing in the seated position and climbing down in position three. MAX OUT your resistance. Empty the tanks. Test yourself- how much resistance can you take? (don’t put TOO MUCH on but put a good deal of resistance on!)
**cool down**- dont dare get off the bike without cooling down!!!! Come back to the flat road and ride it out for a little bit. Then, take all resistance off and just let the wheel take your legs around—no effort AT ALL on your part. Inhale through the nose and bring the arms up over your head and exhale through mouth returning your arms to your side. Do some arm stretches (behind the back, in front, across, over head, etc.) Then hop off the bike and stretch out the legs!!!