A "Dude" Ride~IEZ

OK, so a few weeks ago I did an "all chick" songs ride.  My Posse members challenged me to an "all dudes" ride.  That's an easy one, I love Dudes! I love the way they look, sing, & have #'s placed on their arms before triathlon races. :)

Here ya go....

The “Dudes” Ride IEZ        45 min 

Warm-Up “Borg Sex” {over 5:00}

1^st 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

 

2^nd 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

 You might be asking, “Rock with a Hip/Hop middle, I wonder how she pulled that one off?"  The magic of MixMeister and I got great skillz.

 

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.