70's & 80's ride

[kszspin]

Sorry to disappoint, if you were interested in a theme ride, but maybe you'll glean something from this anyway.

Phase 2 profile
Focus: maintain 80 rpms on flats, 70 rpms on hills throughout ride
HR: 70% - up to their aero ceiling

W/U ---- 6min to get HR up to 65% , do cadence check at 5:30 to find 80 rpms with "honest" resistance

Flat section = 10.5 minutes = 80 rpms
SF ---2 min (offer a touch of resistance to bring hr up to 70%)
STF--1 min
SF- 3 min (another cadence check 30 sec after sitting again)
STF- 90 secs
Jumps on flat - 3 min (last min cue to bring resistance up to enter hill)

Hill section= 8 min = 70 rpms
RWR- 1 min
SC- 3 min (cadence check 30 sec after sitting) (also offer 1 increase in resistance)
STC- 2 min
JOH- 2 min

REPEAT FLAT and HILL section again

Playlist

W/U-- Silence (DJ Tiesto In Search of a Sunrise mix)...Sarah McLachlan 12:15 (began 2 min SF at the 6:00 mark)
Sound of Violence...Cassius 6:50
Brave New World.....David Essex 4:56
Purify(Chris Fortier & Neil Kolo's Fade Mix)....Balligomingo 6:59
They (Cut Chemist mix)....Jem 2:57
Aerodynamics....Kraftwerk
Das Teir in Mir....Enomine

[veespin]

Kelly....I do believe I missed this first time around. Maybe the thought of a theme ride put me off.

Thanks for posting

Vivienne

[Julibird]

Kelly, thanks for posting this! These profiles have really helped me relax and focus on coaching and connecting with my riders. Having a good framework to do it in has made the difference.

I rolled this out for my monday night people and it flowed so nicely! The only thing that I improvised was the second flat - which turned into a 10min sf while we ran through a few cadence checks - because they kept asking me to check it again. So I got off the bike and did the checks and made contact with the riders - by the time I got back on the bike we were almost done with the set so I kept them in saddle.

It was beautiful to look out and see the entire room in sync. I emphasized form, relaxation, and smoothness as we went through.

I want to do it again with different music. Here's what I played:

The Staunton Lick...Lemon Jelly
Into the Sun (Static Revenger Mix Edit)...Weekend Players
Livin' the Truth...Guy Monk
UFO Over Trenchtown...Eat Static
Can't Let Go...Lucinda Williams
Drum'n'Boogaloo (Fort Knox Five Latin Funk Bomb Mix)...Mo' Horizons
High Roller...The Crystal Method
If Everybody Looked The Same...Groove Armada
Ramblin' Man...Lemon Jelly

[sandy]

Kelly, you never dissapoint, I probably wouldn't do it if it was a theme ride.

[kszspin]

Juli....I love your music choices. :D
Don't you just love the sound of Weekend Players. I wish they had more stuff out there. :(