My climbs have two personalities!?!

I'm stealing this fun idea from Spinning M.I. Jennifer Sage. I really like the challenge of introducing two completely different perspectives on a hill.  The first hill has jumps and surges where the second hill is more long and focused.   I also enjoyed "mashing" the two different genres of music for the two hills.  The first hill is cutie-pie Justin Timberlake and the second hill is a  Cirque Du Soleil combination.  I had to take out a few curse words and inserted "record scratches" and "tympani" sounds to replace the naughty words, it was a fun four hours to put this one together. 

If you guys like the tracks pop me an email and I'll get the tracks to you. 

Workout

2 Hills-2 Personalities                     45 min.

Warmup- “Seven Cities” {over 6}

1^st Hill-“Love Stoned”

-SC-start by adding to a small hill (3 min)

       -add every min. after that

-STC-1 min (on the 4^th min)

-SC-Finish the song in the saddle

Jumps on a Hill-“Rock your Body”

-SC-a little harder than previous

       -8 count jumps (2 min)

       -4 count jumps (until end)

-àVERY HARD SECTIONß- Surges-“Voodoo”

-Hold Resistance

-Settle into SC, when music speeds up @ :50 sec. into song break out into 2^nd or 3^rd position and hold surge approx. 1 ½ minute……

-When music breaks settle back into SC, break out and hold surge approx. 1 ½ ….settle back into saddle when music breaks

SC, STC, DH, @ Flats “Sexy Back”

-1 min SC

-1 min STC-“let’s reach the summit of this hill”

“roll up and over the top”

-1 min DH-take “some” resistance off, not a recovery!

-Flat Road, recovery, water, towel off…..

“get ready for the next hill”

2^nd Hill-“Spiritual Spiral”{over 6}

-SC-start off on a medium hill

-every minute add “some” resistance & 10 sec. saddle break

“Oscillum”{4:30}

-SC-hold the resistance!

       -every :30 “power up and go for a run”

“Finish this hill strong!”

“Track 02 Morse Code Disc 1”-Flat Road/Cool Down

Playlist

Seven Cities-Solar Stone

Love Stoned I Think She Knows (Interlude)-Justin Timberlake

Dance Mix of Rock your Body-Justin Timberlake

VooDoo People-Prodigy

Sexy Back (Randy Boyer's Dirty Sex Dub mix)-Justin Timberlake

Spiritual Spiral (Carmen Rizzo Remix)-Cirque Du Soleil

Oscillum-Cirque Du Soleil

Track 02 Morse Code Disc 1

Update:

Did this workout last night 1/12/09 to a full house, over 30 bikes filled! I had tons of compliments on music & workout.  I had a few regulars even say, "that was one of your best deliveries!" Yahoo.....