Monday, December 29, 2008

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 3rd (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 3rd 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 3rd 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 3rd-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!

4 comments:

Lisa Slow-n-Steady said...

You are ambitious!

Two years ago I ran a 10K in 18inches of snow on New Years morning. Last year I slept in. This year?? Hoping to hit the gym...

Shannon said...

I sure wish you could take my spin!

billpierce said...

Looks good, except you're not using the most obvious U2 song: Ferry Corsten's remix of New Year's Day.

Bill

92.9 The Wave's Jennifer Roberts said...

I'm exhausted just reading this... whew!
I'll definitely be hitting the Y hard after Jan. 1st.... sad I won't be seeing ya before the New year :(