Tuesday, November 1, 2011

Tuesday Night Spin - Trick or Treat!

Okay so it's a day late, but the remains of the pumpkins that survived the holiday are still out on the neighbor's porches so I'm gonna stay in the Halloween Spirit and finally do my themed playlist. Besides, we gotta work off those skittles and twizzlers!

Spooktacular Spin:

1. warm up, flat road: "Warning" Green Day
2. three position light climb/cont'd warmup - add a gear and start in pos. 1 for 1 minute, add a gear and transition to pos. 2 for 1 minute, then shift into pos. 3 to pic up the pace, repeat: "Toccata and Fugue in D Minor" J.S.Bach / Tom Rossi remix
3. standing runs - light to medium res, pick it up and run in pos. 3 on the chorus up to 80% effort: "Time is Running Out" Muse
4. endurance run, light resistance - a gear or more than flat road, run it out at 75% (stay at top of aerobic zone): "Serial Thrilla" Prodigy
5. endurance climb, medium+ resistance - add a couple more gears, feel like you're pedaling in sand, try to pick it up and run in pos. 3 on the choruses (optional- don't take the added resistance off when you sit): "Space Lord" Monster Magnet
6. flat recover with runs - recovery pace for verse, run at 85% for the choruses: "Everlong" Foo Fighters
7. jumps, light resistance - 8,4, and 2-count, repeat: "Jump" Flo Rida featuring Nelly Fatado
8. three position moderate climb - start in pos. 1, transition to 2, then pick it up and add a gear when you take it out to 3 on the chorus - leave the resistance ON this time when you sit and repeat: "Thriller" (single version) Michael Jackson (you knew I had to put this one on there!)
9. heavy climb - as heavy as you can make the resistance and still pedal smoothly - make it steep and climb it out: "Ain't No Rest for the Wicked" Cage the Elephant
10. downclimb - back it off to medium+ resistance start in position 3 and push an aggressive pace - every 30s. you can take off another gear until you're able to sit and run: "Halloween Americana" Everclear
11. flat recovery and sprints - you know what's coming - start at 60% /recovery pace for the first minute, as the music builds, move your feet, the music drops out and comes back in - that's you're cue to GO (90%): "Sandstorm" Darude
12. your much-deserved (and long) recovery: "Forgotten Worlds" Delerium

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