Wednesday, September 10, 2008

~Out & Back Ride~

Hey Peeps...this was a HUGE hit on Monday night.  I have been on a kick with theme ride music lately.  I did 70's, 80's, and now Movie and TV music.  I had a full class and tons of people were having fun guessing where the tracks came from.  Enjoy...


Out & Back Ride                                    45 min. Movie & TV

~IEZ-65%-92%

~Out~

WU-“Hawaii 5-0” {5:20}

 Flat Road -to the 1st Hill “Absurd” Tomb Raider {3:35}

         -moderate gear

         -a couple of pickups

 Seated/Standing Climb “Pirates” {8:45}

         -SC-add every minute

         -@4:00 check cadence

         -STC-until end of song-add pickups throughout 

Jumps on a hill-“The Unit theme song” {3:00}

         -Hold Gear

         -Cue Form 

Rolling Hills-“Dragula” Matrix {4:30}

         -:30 unload to valley-moderate gear

         -:30 Load heavy resistance STC

         -:30 unload

         -1:00 load heavy SC

         -:30 unload

         -1:00 STC-Run to top……:30…

~Back~

Rolling Hills-“Waterloo” The Bourne Ultimatum {10:00}

-Downhill-1:30-moderate gear-working recovery

         -1:00 load to heavy resistance SC

         -:30 unload to valley-moderate

         -:30 load to heavy-STC

         -:30 unload…… 

Seated Climb

         -load resistance every :30 {2:00}

         -cadence check 

Jumps on a Hill{3:30}

-Hold Gear

         -Cue Form 

Seated/Standing Climb “James Bond” {5:00}

         -add resistance –challenging-STC 2:00

-SC for the remander-add some pickups throughout the last part of the climb 

Flat Road-“Wonder Woman”

Cool Down-“How Deep Is Your Love”

Total-45:45

Playlist:

~Hawaii 5-0 Remix

~Absurd-Fluke

~Pirates of the Caribbean (8min. version)

~"The Unit" Theme Song- About Face vs DJ Z-Trip - Walking Dead (ft. Chester Bennington) 

~Dragula Remix-Rob Zombie

~Waterloo-John Powell the Bourne Ultimatum

~James Bond Theme (Voight Kampff) Remix

~Wonder Woman remix-TV Theme Songs

~How Deep Is Your Love-The Bird and the Bee (I love their sound!)

Now for the next theme ride.....maybe I'll do farm animals, lipstick, or STP oil. 

 What do you think?


4 comments:

Aaron Bull said...

You're a trip!

Spinbob said...
This comment has been removed by the author.
Spinbob said...

Who's that creepy dude in the picture with you?

Shannon said...

That is not a creepy dude but the best WSSC partner in the world. :)