The “Dudes” Ride IEZ 45 min
Warm-Up “Borg Sex” {over 5:00}
1st Hill-70-75% MHR (PE-3.5/4)
-5:00 Flat/SC -Start with Moderate Gear and add every min.;
“cadence decreases with every load to keep you at steady state”
CHECK CADENCE-make sure they’re on a hill!
-5:00 STC-keep adding resistance every minute until it “gets really hard for you”
-5:00 STC/SC every :30 alternating
2nd Hill-75-80% MHR (PE-4)
-5:00 Flat/SC-Start with Moderate Gear and add every min.;
“pick ups through out here are going to take the HR up a bit”
CHECK CADENCE!
-5:00 STC-keep adding resistance every minute until it “gets really hard for you”
-5:00 STC/SC every :30 alternating
Final Push-5:00 add one more resistance 85-92% MHR (PE-5-7)
“Satriani & Fire” STC and hold the beat of the song….
Cool Down
“Blue on Black”
45:18
Playlist
-Borg Sex-Joe Satriani
-Are You Gonna Go My Way(why Yes I would Lenny)-Lenny Kravitz
-Addicted-Saving Abel
-Going Down In Flames-3 Doors Down
-Dance & Shout (Remix)-Shaggy
-Beautiful-Snoop Dogg
-Sun is Shining-Bob Marley Vs Funkstar De Luxe
-Papercut-Linkin Park
-Pushing Me Away-Linkin Park
-Crystal Planet-Joe Satriani
-Fire-Jimmy Hendrix
-Blue on Black-Kenny Wayne Shepherd
The first three witty responses get a free CD!
*Update* This ride was awesome, I got great feedback last night. They loved the music too.
