Chicago Spin - Sunrise

You open your eyes and look at the clock, it is 4:30am, way before your alarm goes off.

You roll over and try to go back to sleep, but your brain is already working, throwing in thoughts for the day, working out the schedule, thinking of things you forgot to do yesterday.....You roll to the other side and again close your eyes. Doesn't work, 4:33am, says the digital blue numbers of your clock radio, flatten on your back, arms over head, sigh, eyes now open. It is quiet, nice, you are warm under the covers and enjoying the last moments of what will be a busy day. 4:35am, finally you brace yourself and get up..."Don't think, just move" Feet hit the floor stumble to the bathroom, look in the mirror and decide, lets go for a ride.You are in your bike gear, reflective shirt, helmet, gloves, water, all set to go, you can see your breathe, as you breathe......clip in and off you go. The more details you can add, the better the ride. Watch some youtube videos on City biking, read something about it, etc...

God only knows 2:55 Beach Boys
Push off the pedal and glide, nice easy flat road( 5 out of 10 tension), deep breathes, neck rolls, notice the world around you that is still asleep

Thubthumbing 4:39 Chumbawamba
Standing flat increase tension to a 6, Push off the curb into the street, feeling the bike move right and left as you ride sloughing off the sleepiness that you still feel, shiver,.... moving through alleys, passed dumpsters, street lights are still on, you can hear the clicking of your bike, pure, easy breaths, freedom....breathe

Sunstroke 7:07 Chicane
You arrive to "Lake Street" which has the "EL" tracks running above it, you can hear the rhythmic "thump, thump" of the EL running by. Here we go, seated flat, tension at a 6 increase pace for 2 minutes, then red light, standing recovery for 1 minute, and right back to it for 2 minutes. Notice the metal columns on either side of the street, they whirr by you in perfect unison.

Love and Wonder 4:29 DJ earworm
Decrease tension back down to a 5, turn off of lake street onto another city street, more people are waking up, the city is coming to life. Add tension and standing flat, breathe, see your breath

Blinded by the Light 7:06 Manfred Mann's Earth Band
You are headed toward the lake front and want to make it there before it gets crowded, so you can see the sunrise. You start forward on a busy street with 6 lanes of traffic headed directly toward you. There is no alot of traffic yet, but you need a strong steady pace and to stick to the right side, follow that white line. Strong steady legs, move and breathe increasing tension gradually up to a 7, during the song. See the headlights coming at you.....You turn off at the end and take a break, water

Black Betty 4:02 Ram Jam, Spybreak 4:00 Rob Zombie
Take the tension down, you are closer to the lake front but in order to get there you need to go through the tunnels, you got it. Street lights are no longer on, sky is getting brighter.... Increase your tension, 15 second out of the saddle accelerations, the 30 second in the saddle push, repeat 2 times ( or three '-)), increase the intervals to 30 second out of the saddle accerlations, and 1 minute in the saddle pushes. Describe the tunnel, dark to light, graffiti, the smell, the movement of your bike over the lines in the side walk, people you see, hear the cars above you, etc.

Even Better that the real thing 6:39 U2
Last tunnel, keep the above intervals until 4 minutes into the song, then you see the end of the tunnel, light, that gray-blue light that comes up before the sun makes it's way into the sky, Last 2:39 minutes bring tension down, out of the tunnel gliding to the stairs that will take you up to the lake front.

Let the Sunshine In 7:32 Milk and Sugar
First 2:00 minutes are a standing climb with tension at a 7, imagine you are lifting your bike up the stairs, climbing to finally get to the lake front. You can feel the weight of your bike on your shoulders, hear the clicking of you bike shoes on the cement, feel the city around you waking up. Last 5:32, you made it you are at the lake front, see the lake, enjoy the bike path, easy up on the tension 5 or 6 and ride it home.Notice the sun rising over the lake, how the water gitters almost sparkles as the sun hits it, it is warmer out.... Remind them that they have to make it to "Grand Ave" to catch the bus, or they will be late for work.

Good Day Sunshine 2:10 Beatles
Glide to the bus stop, bus pulls up, unclip your shoes, take your sunglasses out of your bike pouch, gently put them on your face, one last look at the sun over the lake, board the bus, hear the clink of your token as it drops in the box,......enjoy the ride home. Breathe, slow down the pedal strokes

I'm Gonna Be (500 miles) 3:39 The Proclaimers
More cool Down, stretches......