Here's my July 4th Ride!

[jrobertson98]

I wanted to post my 4th of July ride for all my new friends on this forum! I tweaked this profile that was borrowed from someone else (thank you thank you) and tried to use a variety of music genres celebrating the variety American music has offered the world!!
Hope you enjoy!! Happy Independence Day!!!!!!!:D
JR

4th of July--Interval Ride (55:00)

Warm Up--seated flats, easy standing flats and jumps--American Pie (Madonna)

**Strength Series** (seated climb) (10 Minutes)--American Made (Oakridge Boys), Independence Day (Martina McBride), Leaving Las Vegas (Cheryl Crow)
***85-90% of Mx HR on "intervals"---70-75% on recovery***
-30 seconds to find the hill (60-80)
-30 second interval--15 second recovery
-45 second interval--30 second recovery
-1 Min. interval--30 second recovery
-1 ½ Min. interval--45 second recovery
-2 Min. interval--2 Min. recovery

**Standing Flat Series** (10 Minutes)--Hollywood Nights (Bob Seger), Miss Independent (Kelly Clarkson)
***85-90% of Mx HR on "intervals"--70-75% on recovery***
-30 seconds to find the standing flat and set the cadence (90-100)
-30 second interval--15 second recovery
-45 second interval--30 second recovery
-1 Min. interval--30 second recovery
-1 ½ Min. interval--45 second recovery
-2 Min. interval--2 Min. Recovery

**Seated Flat Series** (10 Minutes)--R.O.C.K. in the USA (John Cougar), I've Been Everywhere (Johnny Cash), Freedom (Aretha Franklin), Kids in America (Kim Wilde)
***85-90% of Mx HR on "intervals"--70-75% on recovery***
-30 Seconds to find the flat road and “set” the cadence (85-110)
-30 second interval (add resistance--more gear while maintaining cadence)…15 second recovery
-45 second interval--30 second recovery
-1 Min. interval--30 second recovery
-1 ½ Min. interval--45 second recovery
-2 Min. interval-- 2 Min. Recovery

**Strength Series** (standing climb) (10 Minutes)--Pink Houses (John Cougar), Only in America (Brooks & Dunn), Courtesy of the Red, White & Blue (Toby Keith)
***85-90% of Mx HR on "intervals"--70-75% on recovery***
-30 Seconds to find the hill and set resistance (60-80)
-30 second interval --15 second recovery (resistance stays the same…recover on hill)
-45 second interval--30 second recovery
-1 Min. interval--30 second recovery
-1 ½ Min. interval--45 second recovery
-2 Min. interval--2 Min. Recovery

Cool Down & Stretch--God Bless the USA (Lee Greenwood), Like a Rock (Bob Seger)

[SpinBob]

Thanks for sharing Jennifer, did you want to suggest some music to go with that?

[megale3]

Jen what are your intensities?
Mike

[SpinBob]

D'oh, just noticed the song titles .:redface: Sorry, ignore my posts, go about your normal business.

[jrobertson98]

Bob...you're so funny! Glad you found the music!!:D Hope you like it!

Mike...I did this an an interval ride hitting up to 90% on the "interval" sections or "surges" as I call them, and going down to 75% on the recovery sections!

My goal was to focus on them finding a "base" cadence and resistence they could commit to for the length of each segment...surging through it for the increasing interval time and then still committing to that pace back on the recovery! Hope that helps!?

JR

[megale3]

Yah it does! It completed the ride for me thanks :)
Meg

[jrobertson98]

I added in the intensities on the original post! Sorry...I forgot when I was typing it out! Thanks Mike!
JR