Bike path, flat easy road, fast ice lap around a frozen lake, then up a steep hill, small decline, small hill, flat road, downhill, over a suspension bridge and back to the flat easy road to your car, a beautiful cold crisp day. A day where you really shouldn't be out riding your bike but you just couldn't help yourself
Warm Up
Theme from Mission Impossible 3:28 Adam Clayton & Larry Mullen
Explain the loop and the parameters for the bike ride, set the stage, visualize your bike, what you are wearing, how you feel, the anticipation of getting a good work out in before your day starts.
Ride Like the Wind (Club Mix) 5:36 Michael Mind
Flat, easy, straight road, light tension, a "flat road" where you can just feel the tension around the pedals, you are aware of the ground. You are surrounded by trees on both sides of the path and can see the sunlight dappled on the path before you. Breathe, big deep breaths, feel your shirt expand as you open up your lungs to the crisp cold air.
Samb-Adagio 5:58 Safri Duo
Path opens up to a large frozen lake, sunlight is glaring into your eyes, you need to look straight down at the path and concentrate on not slipping on the icey road. Intro first :38 secconds, then one minute Race pace, 30-60 second recovery and then two more race pace laps (3 total). You can add a bit more tension or just have then increase their cadence for the one minute drill, cue breathing, and the ice visualization, "can't slow down or you will slip and fall"
Ala-Freakin-Bama 3:34 Jay Speight ( by request)
Stand up get your bearings back on the path and approaching the steep hill, water break.
Angel 8:21 Oscar G
Intervals up the steep hill
Add more tension so that you feel like you have a medium to steep incline, on a scale of one to 10, 10 being you can't move your legs, you should be at a 7 to an 8. Stand up fast jog for 20 seconds, then 10 seconds standing climb with hands in position three, DON'T LEAN, this is not a hover, it is a change in position to get the heart rate up, then sit down fast with a 30 second in the seat climb. That is your interval, now you do it again and again and again.... depending on your class you can adjust these, either by decreasing the tension (or adding ') or increase the time in the saddle. This should be challenging, you are climbing a steep hill and you can't see the top until the last minute!
The Hand that Feeds 3:39 Nine Inch Nails
Settle in the saddle add some tension, (8 out of 10) feel that pedal under your foot, it is like a magnet stuck to the bottom of your shoe and you are pulling and pushing it all the way around. Pay attention to your legs and how they feel at each different section of the pedal stroke, strong and steady, control the breathing, deep breaths in and even longer on the way out.
Best of You 4:16 Foo Fighters
Remain in the saddle battling the hill, release tension every 30 seconds until you are back on your "flat road" increase your cadence every time you decrease your tension, breathe, steady the heart rate, stay in control..... you see the brdige ahead, a wooden, rope hung suspension bridge, it is over the frozen lake you lapped around, it is the only way home, feel the wind pick up, get ready for the next challenge
No More Fear(Klaas Remix) 6:18
Approach and start over the bridge, varying position from standing to seated. I started standing and then had them push when they were seated. Tension is increased to a 7, you need a steady pace, there is no slowing down, this bridge is not steady and you have to make it across..If you listen to this song, you can visualized the "creaking" No MORE FEAR! Don't look down! Move! You are now at the end of the bridge and made it to solid land, good job!
Lift 3:56 Shannon Noll
Bring tension down to a 6 and standing recovery, bring the heart rate down, grab some water, you are almost back to that beautiful straight flat road home!.....
Lost (Aly & Fila Remix)8:28 Sunlounger Feat. Zara
Flat road, maintain 75% for a straight 8 minutes, tension is at a 5, enough to feel the road. Visualize the path again from the start, you are on the other side, and have to dodge people... almost home, build your energy, breathe it in through your nose, blow out your mouth, forcefully straight into those strong fluid legs...what a ride!
Just Breathe 3:36 Pearl Jam
Cool down and home!
Enjoy the Bridge
