While the rest of you are hung over in bed getting ready to order hot/sour soup from your local Chinese restaurant. My husband said last night, "why did you volunteer for that ride?" Well since 1.) I love to Spin, 2.) I'm the only spin class for that day, and 3.) I still need to burn off those unwanted goodies from Christmas. Why not?!? I am having a small get together at my house on New Years Eve so we shall see how enthusiastic I am about getting out of bed on 1/1/09!
New Years Ride 1 hour
“The Flat Road vs. The Climb”
Warm Up-“Beautiful Day”
(After 6:00-add to moderate gear-build a nice strong flat road cadence)
Flat Road-“Cars” {almost 3:30}
Small Interval-“Weird Fishes” {over 5}
-1 min Run (add enough)-easy
-1 min SC (add res.)
-1 min speed work (increase cadence for 1 min)
-1 min STC (add res.)
-1 min speed work in 3rd (increase cadence for 1 min)
Flat Road-“In God’s Country” & “Can’t Stand Beggin’”
(start out on Flat with moderate gear)
-every min. add res. >>at the end of 3 min. you should feel like your on a challenging flat road
>>after 3 min. every :30 add cadence (not sprinting), rest :30
Climbs-“Xmasploitation” & “It's The Most Fattening Time Of The Year”
(start out on a small hill-cadence check)
-every min. add res. {4:00} Seated Climb
>>when “It’s the most…” kicks in add res., challenge yourself, add cadence in Standing Climb>>”good motivational song to have you hold the extra cadence in 3rd position”
Flat Road-“Vertigo Remix” {7:22}
(start out on Flat with moderate gear)
-every min. add res. >>at the end of 3 min. you should feel like your on a challenging flat road
>>after 3 min. add a little more resistance
-1:00 Run-speed work here, pick up cadence
-1:00 Flat road-strong cadence
-1:00 Run-speed work here, pick up cadence
-1:00 Flat road-hold strong cadence until the climbs…..
Climbs-“Distractions” & “Movie Star”
(start out on a small hill-cadence check)
-every min. add res. {almost 5:30} Seated Climb
>>when “Movie Star” in kicks in add res., challenge yourself, add cadence in Standing Climb-speed work in 3rd position almost {4:30} hold it!!!!
Flat Road-“All Because of you” & “Snow”
(start out on Flat with moderate gear)
-every :30 add res. for 2:00
-ask “are you on a challenging flat”- good
-pick up that speed and hold it for about 2:45
Climbs-
(start out on a small hill-cadence check)
-every :30 add res. for 2:00
-ask “are you on a hard climb”-good
-pick up that speed in 3rd-hold it for about 2:15
Bring it down to a Flat Road/Moderate Gear
Stretching “Auld Lang Syne”
Playlist:
-Beautiful Day (Paul Oakenfold Perfecto Mix) -U2
-Cars-Toadies
-Weird Fishes/Arpeggi-Radiohead
-In God's Country-U2
-Can't stand beggin'-DJ Y alias JY
-Xmasploitation (Santa's Baddass Revenge)-mojochronic
-It's The Most Fattening Time Of The Year-Bob Rivers
-vertigo_(redanka_remix)-U2
Distractions (Bugz in the Attic Remix)-Zero 7
Movie Star (JNRSNCHZ LAX Mix)-Roisin Murphy
All Because Of You (Redanka's Indian Summer Vocal Mix Full Length)-U2
Snow (Hoxton Whores Remix)-Red Hot Chili Peppers
Auld Lang SyneJive Bunny & the mastermixers
I'm in the giving mood so hit me up if you want these tracks!
....at the Garmin." 
