Legspeed
05-01-2007, 02:58 PM
OK, so I'm probably a bit obsessed with all things blood right now. (I freely admit it - I searched my library for songs about clots.)
However, I think I deserve some credit for not succumbing to the temptation to go all Goth and/or thrash metal (although the American Head Charge recommendation was almost too good to exclude!) Thanks to everyone for their most excellent suggestions and inspiration in finding just the right music.
This is an all-terrain profile that mimics a roller coaster - it goes up and it goes down, it speeds up and it slows down. The profile is flexible by design to accommodate the beginning participant (or returning instructor!) as well your most voracious spin-a-tic (spin & lunatic mashup).
For those still wondering where it went (http://www.innercycling.com/forums/viewtopic.php?t=1084), use the precise selection of these tracks to guide your contemplation of how our innate perfidy frames our evolving perception of the self referential nature of the universe and impels our oscillation between defiance and submission, triumph and defeat. Or not... whatever.
The Oh Bloody Hell Mix
Warm Up
The New Pornographers - The Bleeding Heart Show
Hey-la-hey-la, hey-la-hey-la, We have arrived
Use the first 60" to introduce the profile and the rest of the track to start whipping up the heart rate. Just follow the song, it builds into a fantastic crescendo that is guaranteed to increase your cadence (and heart rate).
Seated Flat
AFI - Bleed Black
Let's make sure everyone is warmed up. Start with:
1 minute on - with medium resistance, increase cadence to 90-110 rpm. Towards the end of the effort, be watchful for "faders" and encourage everyone to stay as strong as they started.
1 minute off - add a touch more resistance and let the cadence drop to 70-80rpm.
Now let's drive that heart rate into the target zone:
1 minute on - bring the cadence back up.
Standing Climb
Sneaker Pimps - Bloodsport
Feeling those quads? Good! Let's do the same for the glutes and hams.
Establish a comfortably challenging pace over the first minute or so then:
20 seconds increased cadence, then 40 seconds back to base pace. Repeat twice.
Seated Flat
Puddle Of Mudd - Bleed
Similar drill in the seated position:
Transition to seated position and use first 30 seconds as a little recovery then:
alternate fast cadences with "recovery" cadences, increasing resistance slightly after each rep.
Standing Run
ACDC - If You Want Blood
Repeat the last standing drill, but this time with a faster tempo as the base pace. As before, spice things up with 20 second efforts of even faster cadence, using the chorus as the work effort.
Seated Flat
The Who - The Real Me
I went back to the doctor
Active recovery time! Medium resistance with a steady cadence. Cue for form and consistency of effort.
Seated Flat/Standing Run
Chumbawamba - Tubthumping
I have no doubt!
Seated flat then transition to standing on the chorus.
Seated Flat
The Mooney Suzuki - Alive And Amplified
Steady state tempo, keeping the effort in your target zone. Throw a bone to the anaerobic junkies on the chorus and "turn them up and turn them loose."
Standing Climb/Standing Run/Seated Flat
ACDC - Shake A Leg
Divide this into track into thirds:
Start in a standing climb
after the first chorus, pick up the pace,
after the second chorus, transition to seated and pick up the cadence for a strong tempo.
Standing Climb
Nonpoint - In The Air Tonight
Establish a steady, comfortably challenging pace. This is the last hill before we head for the barn.
Seated Flat
Motorhead - Ace Of Spades
You win some, lose some, all the same to me, the pleasure is to play
Whatcha got left in the tank? Saving anything? Now's the time to use it!
2 minutes, 30 seconds hard tempo. Bring it home strong!
Warm down and stretch
Super Furry Animals - Bleed Forever
UNKLE - Bloodstain
However, I think I deserve some credit for not succumbing to the temptation to go all Goth and/or thrash metal (although the American Head Charge recommendation was almost too good to exclude!) Thanks to everyone for their most excellent suggestions and inspiration in finding just the right music.
This is an all-terrain profile that mimics a roller coaster - it goes up and it goes down, it speeds up and it slows down. The profile is flexible by design to accommodate the beginning participant (or returning instructor!) as well your most voracious spin-a-tic (spin & lunatic mashup).
For those still wondering where it went (http://www.innercycling.com/forums/viewtopic.php?t=1084), use the precise selection of these tracks to guide your contemplation of how our innate perfidy frames our evolving perception of the self referential nature of the universe and impels our oscillation between defiance and submission, triumph and defeat. Or not... whatever.
The Oh Bloody Hell Mix
Warm Up
The New Pornographers - The Bleeding Heart Show
Hey-la-hey-la, hey-la-hey-la, We have arrived
Use the first 60" to introduce the profile and the rest of the track to start whipping up the heart rate. Just follow the song, it builds into a fantastic crescendo that is guaranteed to increase your cadence (and heart rate).
Seated Flat
AFI - Bleed Black
Let's make sure everyone is warmed up. Start with:
1 minute on - with medium resistance, increase cadence to 90-110 rpm. Towards the end of the effort, be watchful for "faders" and encourage everyone to stay as strong as they started.
1 minute off - add a touch more resistance and let the cadence drop to 70-80rpm.
Now let's drive that heart rate into the target zone:
1 minute on - bring the cadence back up.
Standing Climb
Sneaker Pimps - Bloodsport
Feeling those quads? Good! Let's do the same for the glutes and hams.
Establish a comfortably challenging pace over the first minute or so then:
20 seconds increased cadence, then 40 seconds back to base pace. Repeat twice.
Seated Flat
Puddle Of Mudd - Bleed
Similar drill in the seated position:
Transition to seated position and use first 30 seconds as a little recovery then:
alternate fast cadences with "recovery" cadences, increasing resistance slightly after each rep.
Standing Run
ACDC - If You Want Blood
Repeat the last standing drill, but this time with a faster tempo as the base pace. As before, spice things up with 20 second efforts of even faster cadence, using the chorus as the work effort.
Seated Flat
The Who - The Real Me
I went back to the doctor
Active recovery time! Medium resistance with a steady cadence. Cue for form and consistency of effort.
Seated Flat/Standing Run
Chumbawamba - Tubthumping
I have no doubt!
Seated flat then transition to standing on the chorus.
Seated Flat
The Mooney Suzuki - Alive And Amplified
Steady state tempo, keeping the effort in your target zone. Throw a bone to the anaerobic junkies on the chorus and "turn them up and turn them loose."
Standing Climb/Standing Run/Seated Flat
ACDC - Shake A Leg
Divide this into track into thirds:
Start in a standing climb
after the first chorus, pick up the pace,
after the second chorus, transition to seated and pick up the cadence for a strong tempo.
Standing Climb
Nonpoint - In The Air Tonight
Establish a steady, comfortably challenging pace. This is the last hill before we head for the barn.
Seated Flat
Motorhead - Ace Of Spades
You win some, lose some, all the same to me, the pleasure is to play
Whatcha got left in the tank? Saving anything? Now's the time to use it!
2 minutes, 30 seconds hard tempo. Bring it home strong!
Warm down and stretch
Super Furry Animals - Bleed Forever
UNKLE - Bloodstain