Oh, Monday, how I love you!
Your favorite day of the week! The Beat Drop day! This week the beats come some swiftly to fill your ear holes with awesome! The first playlist of June is packed full of awesome dance vibes with some new music sprinkled in. I found this fantastic feature of Spotify here recently where on a desktop/laptop, Spotify recommends songs based on what is in your already created playlists. 😯😱 Mind blown! So thanks to Spotify, I have some new to me [and now new to you] beats. Enjoy. 😘
Oh, and keep scrolling for the ride! 🚴🏼♀️🚴🏻
**Remember, double check the playlist that the song is clean before playing it at work or around the kiddos, apple music offers clean versions but can’t find them on spotify most times.**
A Beautiful Ride, a beautiful climb, a beautiful life!
This ride is a series of fantastic drills and challenging climb sequences. Stay alert, the elevation changes drastically at some parts. You’ll wonder why you started, but when you get to the ‘top’ you’ll see. Enjoy the view, it’s gorgeous up there.
Good Day – (104 BPM) Warm Up. Soft surges of RPM speed. Ride at to a touch over flat road. focus on warming up your body and getting your mind ready for the ride to come.
Cold – (100 BPM) Jog as close to 100 RPM as you can (yes 100 is real fast! do your best) over chorus. Think high knees! Saddle for the rest. Make sure you have enough resistance on the wheel to where you aren’t fighting gravity too much while you jog.
Jog #1 up at 0:04, then to saddle at 0:23.
Jog #2 up at 0:52, then to the saddle at 1:22.
Jog #3 up at 1:50, then to saddle at 2:28
Jog #4 (longest one!) up at 3:07, then to saddle 3:47. 10 second rest before out again for immediate jog for next song.
Ready for the Weekend – (138 BPM) Jog drills — Jogging is done standing at HP2 or HP2.5 (corners of the handlebars). 20seconds up/20seconds down jog sets. So this means you power out of the saddle for the immediate first 20 seconds of the song, then control your body back to the saddle for the next 20. repeat through the end of the song. NO PLOPPING! IF you notice plopping, or form suffering, maybe you skip a round. Interval timer free is an awesome resource for making drill intervals mindless.
Hideaway – (123 BPM) climb. you choose resistance. you choose speed. preferably 65 RPM+. MAINTAIN! get ready for immediate sprint in the saddle at start of next song.
I’ve Had Friends – (130 BPM) begin with immediate sprint (do not exceed 130 RPM, this is fast! no bouncing in the saddle!!!) to then start a saddle climb at 0:44. Maintain climb at 65 RPM. Add resistance at 1:58. Add resistance at 2:57. Add resistance at 5:03 & plan to end song climbing at HP3. Stay with the beat! YES YOU CAN!
Chained to the Rhythm – (135 BPM) Sprints over chorus (‘turn it up it’s your favorite song…’ end after ‘we’re all chained to the rhythm to the rhythmmmm’)…
sprint 1 start: 0:59, end: 1:43 … recover at mod climb at 65 RPM, adjust resistance before next sprint…
sprint 2 start: 2:42, end: 3:11… recover at mod climb at 65, adjust resistance before next sprint…
sprint 3 start: 3:43, end: end of track. Active recovery coming! stay focused!
Attention – (100 BPM) Active Recovery. Maintain 100 RPM just a touch over flat road. Prepare for a doozie of an RPM challenge.
Bon Appetit – (106 BPM) seated RPM challenge. start at a HEAVY resistance and sustain 53 RPM. STRICT. This is exactly half the true beat & is WAY slower than you’ll normally see in my profiles – trust the process 🙂 – maintain for one minute, then reduce resistance to a challenging 106 RPM -STRICT- for another minute. Finish the track at 53 RPM -STRICT- Heavy resistance. This should be a breathless everest climb but not too heavy to where it’s impossible in the saddle. Active Recovery on deck, so earn it :).
Strip That Down – (106 BPM) Active Recovery. at or above 100-105 RPM, a little more than flat road resistance. Prepare for STEEP rolling hills.
These next 5 Tracks (15+ minutes) take on a timed drill. 1 minute work, 1 minute rest. You will complete 8 rounds of work, and 7 rounds of rest (finishing on a work round). Your work will be at your ‘max’ resistance, as ‘fast’ as you can go. Your choice of seated or standing climb, no slower than 65RPM. Load your bike accordingly. This drill will spike your heart rate up drastically and build your strength! Your legs should be on fire at 10 seconds left of each work round. Feel free to grab the Interval Timer Free app from the app store and program an interval of 1:00/1:00 x8. just know that the very last ‘rest’ will not occur and you will jump directly into the next drill.
No Promises – (113 BPM)
Solo Dance – (115 BPM)
Falling – (116 BPM)
Hot2Touch – (122 BPM)
I Love You – (126 BPM)
Home – (145 BPM) now kill this climb with your new strength! 3/4 of all the resistance you had on the bike for the last 15 minutes. Start in the saddle, end the climb (you choose when that is for YOU) out of the saddle at HP3.
Kiwi – (142 BPM) SPRINTS over the chorus (at ‘Sweeeeet Kiwi’). 70 RPM resting.
Cruise – (110 BPM) Cool Down. Kygo again for your end of class soothing vibes.
Whew! You made it! The best view comes after the hardest climb, and you definitely earned that breathtaking view. Cheers to you, my friend. You’re a rockstar!