Spin Exercise - Clean Slate

I love this time of year, everyone gets a clean slate, or at least they think they do. The world looks renewed, Health and Fitness is prominent in all the newspapers ads, on T.V. and New Year's Resolutions begin. AHHH New Year's Resolutions, at least most people try to start out right, but old habits die hard which is why you need to work at it every day. New promises to be made, old ones wiped away, starting over, again and again. The day you stop starting over is the day you die. So clear your head, wipe off the board and BREATHE!! You do have more in you, more to promise yourself, more to give, more to live, more to love...Just take the first step(or pedal stroke), get up, stand up, Hold your head up. and BREATHE The profile of this ride is a short jog/run (song 3), then a seated section of rolling hills, sprints, run, jumps, rolling hills and 75%. Please try to keep them moving the whole time with NO breaks, just constant movement forward and remember Breathe, breathe, breathe...Happy New Year, lets make this a good one!

Promises, promises 4:00 Naked Eyes
Introduction, flat road, see above

Time of Our Lives 4:23 Paul Van Dyk
Positive Energy, smile, look around, a new year, a new slate, relax, breathe, roll the shoulders, enjoy the ride


I Promise Myself 3:42 DJ Antoine
Standing run for 3 minutes, ask "What have you promised yourself?" What will you promise yourself" Chin up, pull the knees to the chest, Breathe

As the Rush Comes 9:00 Motorcycle
Rolling hills, nice flat road and every minute you increase the tension, hold for one minute, go back down to easy tension (nice flat road) and repeat. Cue form and breathing

Keep Hope Alive 6:13 Crystal Method
30 second sprints, 30 second rest, 30 second sprint, etc...

Underneath 5:10 DJ Antoine
5 minute standing run, cue breathing, strong legs, remind them they are going into jumps so watch your energy level, strong deep breathes

Sexxy Kiss Machine 5:10 James Brown vs Prince
One Minute standing run, one minute jumps, repeat


Reason 8:04 Ian Van Dahl
Rolling hills again with harder tension, one minute on, one minute off

It Makes A Difference 9:33 Kim English
75% song, nice flat road, 9 minutes of pure joy,"Keep that head up, you can be the best you WANT to be, IT IS POSSIBLE

All Will Be Well 4:06 The Gabe Dixon Band
Cool down, Stretches