Flat Road vs. The Climb

This is where I'll be at 9am on January 1st. 

While the rest of you are hung over in bed getting ready to order hot/sour soup from your local Chinese restaurant.  My husband said last night, "why did you volunteer for that ride?" Well since 1.) I love to Spin,  2.) I'm the only spin class for that day, and 3.) I still need to burn off those unwanted goodies from Christmas.  Why not?!? I am having a small get together at my house on New Years Eve so we shall see how enthusiastic I am about getting out of bed on 1/1/09!

For those needing inspiration for putting together a New Years ride, here ya go!

New Years Ride                                                          1 hour

“The Flat Road vs. The Climb”

Warm Up-“Beautiful Day”

(After 6:00-add to moderate gear-build a nice strong flat road cadence)

 

Flat Road-“Cars”  {almost 3:30}

Small Interval-“Weird Fishes” {over 5}

-1 min Run (add enough)-easy

-1 min SC (add res.)

-1 min speed work (increase cadence for 1 min)

-1 min STC (add res.)

-1 min speed work in 3^rd (increase cadence for 1 min)

 

Flat Road-“In God’s Country” & “Can’t Stand Beggin’”

(start out on Flat with moderate gear)

-every min. add res. >>at the end of 3 min. you should feel like your on a challenging flat road

 

>>after 3 min. every :30 add cadence (not sprinting), rest :30

 

Climbs-“Xmasploitation” & “It's The Most Fattening Time Of The Year”

(start out on a small hill-cadence check)

            -every min. add res. {4:00} Seated Climb

 

>>when “It’s the most…” kicks in add res., challenge yourself, add cadence in Standing Climb>>”good motivational song to have you hold the extra cadence in 3^rd position”

 

Flat Road-“Vertigo Remix” {7:22}

(start out on Flat with moderate gear)

-every min. add res. >>at the end of 3 min. you should feel like your on a challenging flat road

>>after 3 min. add a little more resistance

            -1:00 Run-speed work here, pick up cadence

            -1:00 Flat road-strong cadence

            -1:00 Run-speed work here, pick up cadence

            -1:00 Flat road-hold strong cadence until the climbs…..

 

Climbs-“Distractions” & “Movie Star”

(start out on a small hill-cadence check)

-every min. add res. {almost 5:30} Seated Climb

 

>>when “Movie Star” in kicks in add res., challenge yourself, add cadence in Standing Climb-speed work in 3^rd position almost {4:30} hold it!!!!

 

Flat Road-“All Because of you” & “Snow”

(start out on Flat with moderate gear)

-every :30 add res. for 2:00

-ask “are you on a challenging flat”- good

-pick up that speed and hold it for about 2:45

 

Climbs-

(start out on a small hill-cadence check)

            -every :30 add res. for 2:00

            -ask “are you on a hard climb”-good

            -pick up that speed in 3^rd-hold it for about 2:15

 

Bring it down to a Flat Road/Moderate Gear

 

Stretching “Auld Lang Syne”

 Playlist:

-Beautiful Day (Paul Oakenfold Perfecto Mix) -U2

-Cars-Toadies

-Weird Fishes/Arpeggi-Radiohead

-In God's Country-U2

-Can't stand beggin'-DJ Y alias JY

-Xmasploitation (Santa's Baddass Revenge)-mojochronic

-It's The Most Fattening Time Of The Year-Bob Rivers

-vertigo_(redanka_remix)-U2

Distractions (Bugz in the Attic Remix)-Zero 7

Movie Star (JNRSNCHZ LAX Mix)-Roisin Murphy

All Because Of You (Redanka's Indian Summer Vocal Mix Full Length)-U2

Snow (Hoxton Whores Remix)-Red Hot Chili Peppers

Auld Lang SyneJive Bunny & the mastermixers

I'm in the giving mood so hit me up if you want these tracks!