Sunday, March 29, 2009

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}

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

 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.

22 comments:

Anonymous said...

Looks like a rockin' n hip hopping good time! cfoam

GoSpin said...

Dudes with tudes - love it!

GoSpin

Missy said...

I like Dudes too! A lot! Thanks gawd that hubby is a very understanding kind of guy.

Lisa Slow-n-Steady said...

MixMaster Sharon sharing her mix skillz. :-)

Shannon said...

Keep them coming....

Anonymous said...

Dang! I am too late for the free cd. Looks great Shannon. I did this ride with different music, did rock from the 70s to now. I am going to try it with your music and see how it feels.

Thanks,

Angie (acupp65)

IronBob (swimming upstream at IMAZ 08) said...

You go girl...we dudes love that Satriani
A little Mega Death too, maybe

Anonymous said...

Love it! Thanks for sharing and helping to make me look GOOD!

Jess said...

Sounds like fun!

Shannon said...

I've decided to put "all witty responses" into a hat and draw out three. Keep em' coming!

Kala Marie said...

I like the mix....

I have skills too, ya know... like like nunchuku skills, bow hunting skills, computer hacking skills... Girls only want boyfriends who have great skills.

Wes said...

A dude mix that starts with sex... Does it get any better? :-)

X-Country2 said...

What a great idea. Excellent list.

Gotta Run said...

I love this idea!! You are giving us PRICELESS workouts. LOVE IT!!

btw - My family thinks I am a freak everytime I make the Spinach Smoothie. I love to show my teeth with all the green in them. lol!

Glaven Q. Heisenberg said...

HAHAHAHA!! People are so afraid of winning your cd that they're logging on anonymously!

But not me, sister! Your cd don't scare me none.

Except Jimi Hendrix a little, because I've seen Teh Plaster Casters plaster cast of his junk.

Jimi was swinging some pipe!

We were probably separated at birth, Jimi and me!

ShirleyPerly said...

Ooh, sounds like another killer Shannon workout!

raulgonemobile said...

Awesome playlist!

Speaking of Satriani, have you seen/heard the clips doing the Satriani and Coldplay comparison? Very interesting

Anonymous said...

witty - 1st

Viv said...

Great killer class layout girl! Thanks for posting

Viv said...

Great killer class layout girl! Thanks for posting

Chris said...

Nothing witty to say really Shan, but that is a KILLER tune line up! Great job! I wish you were teaching local to me. I might actaully go to spin class. :-)

Kevin said...

sounds like a great playlist