Friday Eve 2/28/2013

Thursday night class, it seems to be going in size, that is good.  I have a very hard time working out at night, I am a morning person, but the more I "do" my Thursday night class, the more I like it.  It seems to be a younger crowd and that brings a whole bunch of new energy.  I have began to change my Thursday night class, at least in my head, to be called my Friday Eve class!  It is the beginning of your weekend, the start of the best days of the week.

Paint It Black 3:45 The Rolling Stones
Warm up, deep breaths, get your head in the game, decide how you want to ride this ride
Our Last Night 4:12 Approaching Nirvana
Gradually increase your pace
Let There be Love 3:22 Christina Aguilera
Standing Climb for 2 minutes, get the blood flowing to those legs
One, Two Step 4:26 Power Music
1 minute jumps, 30 second rest, repeat
Alive 4:51 Krewella
Flat Road, breathe, water
Speed Racer 3:48 Moby
sprints, 30 seconds,  start at 30seconds - 1 minute you are sprinting 1- 1:29 rest, 1:30 to 2:30, one minute race pac, 30 second rest
Requiem for a Dream 3:34 Jennifer Thomas
Hill add tension
What You Want 4:04 Boys Noize
Piece of Me 8:25 Britney Spears
One More Night 3:57 Maroon 5 
Four- 4 minute sets, 1 minute up, 2 minutes in saddle, 1 minute of jumps repeat
The Wings 8:44 75% song
When I Was Your Man 3:34 Bruno Mars 
Cool Down
The Approaching Night 6:40 Philip Wesley
Stretches

Strong and Steady

Strong and Steady, nice strong pedal strokes, deep breathes, consistent energy moving in and moving out, let your brain go where it wants to and let your body work.  Release the tension from the day, from your problems, let your body work, just let the rhythm of the ride flow from the top of your head to the toes on your feet.  Strong and steady, what do you think of?  Waves that roll into the shore at the beach, the constant motion of a train rocking you to sleep, the strong, steady, consistent beat of your heart,......that's what I want today, strong and steady
Want you back 3:33 Cher Lloyd
 warm up

Sail  4:19 - Awolnation 
Have your class stand up and add tension until they are having a hard time moving the pedals, then sit and take the tension down till it is managable, but still the heaviest you can stand, this will be there hardest tension what they will build up to
Blinded by the Light 7:06 Manfred Mann's Earth Band
release tension start at flat road, total of 3 increases of tension, 2 minutes standing 2 minutes in the saddle
Wonderful Night 4:46 Fatboy Slim
still working the above set
Like A G6  3:39 Far East Movement 
 release tension, strong steady easy pace, up or down, breathe, get water
Underneath 5:10 DJ Antoine
Running tension, 7 out of 10, stand for 5 to 10 seconds get momentum then sit down and hold that pace for 30 seconds, 30 second rest, repeat
Clash 5:07 Junkie XL
Rolling hills 30 seconds on, 30 seconds on, 1 min on, 1 min off, etc
Going Wrong 8:18 Armin Van Buuren & DJ Shah
75% song
Rocky 2:48 Bill Conti
Last heavy in saddle climb
Crash into me 5:16  Dave Matthew Band
Cool Down
Possibility 5:06 Lykke Li
 Stretches