Tuesday, December 30, 2008

I'm on a roll here.....


My "theme" for this ride is, songs that you enjoy singing along too.  Now since this ride is an interval ride I don't know how well you'll be able to sing, but it's fun to spin to familiar songs.     I think this ride will be fun and challenging at the same time.

Hit me up for these tracks, I'm doing a mailing this week. :)

2-Intervals & 2-Climbs   45 Minutes    “Your favorite songs to sing”

Warm Up-“Blinded by the light” {7:00}

(after 6:00-bring up to moderate gear) 

Interval #1-“2 boots” {8:00}

-:30 Flat-moderate gear

-:30 Run-add enough to support weight

-:30 SC-Heavy Gear

-:30 STC-add hold Hard Climb

4X

Climb-“I will survive & “Stand by me”

-1 min recovery @ moderate gear 

-2 min SC-small hill

-2 min STC-light climb-don’t add

-2 min SC-hard climb 

-1 min recovery @ moderate gear (until next song) 

Interval #2-“I heard it through the grapevine” {7:00}

-:30 Flat-moderate gear

-:30 Run-add enough to support weight

-:30 SC-Heavy Gear

-:30 STC-add hold Hard Climb

3X

-1:30 recovery @ moderate gear 

Climb-“The Joker & The Locomotion”

-3 min SC-small hill

-2 min STC-light climb-don’t add

-2 min SC -hard climb 

Flat Road-“Jungle Love”

 Cool Down-“Bohemian Rhapsody”

Playlist

Blinded by the light-Manfried Mann

2 Boots-DJ John Mash-Up

I will Survive-Cake

Stand by Me-Fugees

I Heard It Through The Grapevine (LDM101 Club Remix)-Marvin Gaye

The Joker-Fat Boy Slim

The Loco-Motion-Grand Funk Railroad

Jungle Love-Steve Miller

Bohemian Rhapsody-Queen

5 comments:

Lisa Slow-n-Steady said...

I'm intersted in tracks you posted on the 28th. You are motivating me to try spinning. I think if I get the music set up, I won't have an excuse.

teacherwoman said...

Oh how I love Spin. I can't wait to get back home and back into spinning, regularly.

Viv said...

Shannon those classes are rocking girl. Can I pay pal you some funds so you can send me those tracks??

YAA on the garmin 405, swuwheet!

Best wishes for a strong healthy 2009!!

Viv said...

PS the Disney cruise looks amazing!!

Kevin said...

Great playlist. I am hoping to get to the gym on 1/1 for a 90 minute spin