TDF 2006 Stage 15 Part 1 Interval Energy Zone Profile

[SpinningInPrescott]

Hi All:

Here is a an Interval Energy Zone ride based on the 1st Part of the 2006 TDF Stage 15 (Gap to top of Col du Lauteret). The profile is pretty tough with a couple of long steep hills. The last climb to the top is tough...

Feedback and tips are welcome.

Enjoy, PS

Here's the song list...all movie themes/songs. This playlist was really well received...they said the class went fast. I did a contest to see who could name the most movies and then gave a copy of the CD to the winnner.

If you want a copy of the CD, PM me and I'll send you my address so you can send a SASE.

Name Note: Song times have been changed to protect the innocent and to make them fit.

Setup - Disco Inferno (The Trammps)
Warm Up - 001 - Matrix Theme(Techno Remix) - Enya
002 - RRRR...Rumble (Charles Cork) -
003 - I Like To Move It - Eric More Morillo
004 - Fame - Im Gonna Live Forever - Irene Cara
005 - Flashdance - Deep Dish
006 - Matrix Theme - Crystal Method
007 - Themes - Hockey Night In Canada (CBC Song) -
008 - Grease Megamix - Olivia Newton-John
009 - Footloose - Kenny Loggins
010 - Monologue 2 Patrick Bateman - John Cale
011 - Jaws Main Title First Victim - John Williams
012 - Beetlejuice Main Titles - Danny Elfman
013 - Terminator Theme - Brad Fiedel
014 - 20th Century Fox Fanfare -
015 - Gonna Fly Now (Theme From Rocky)
016 - Chariots of Fire Titles - Vangelis
017 - James Bond Theme Mixed by DJ PD - Paul Oakenfold, Moby, City of Prague
018 - Live And Let Die (Main Title) - Paul McCartney, Wings
Cool Down - 019 - Just Like Heaven - Extended by DJ PS - Katie Melua
Clean Up - Main Title/The Ice Planet Hoth


P.S. If anyone wants a copy of the CD and ride sent to them...just send me a SASE with enough postage for 2 CDs and about 8 sheets of paper to:

Patrick Schutte
786 Norris Road
Prescott, AZ 86305

(I suggest taking an 11 x 13 envlelope and mailing a 9 x 12 envelope inside of it...that way I don't have to fold the elevation profiles into CD sized pieces...I'll put the CDs between some cardstock. Or mail me a CD cover with a music Cd in it (hint, hint))

And I'll send it to you. Please note which ride you are requesting.



Note: Attachments are not evil....You won't catch a virus or suffer any serious injuries if you click on any of the files below. They allow people to transmit information in a manner than ascii fails miserably at.

You'll see a couple of different formats of the profile attached:

XLS - this is the original Excel file. If you have Excel, then you can edit or print this out in high-res. To see the Spinning symbols show up, you'll need the spinning.ttf font.

You can get the font here: http://www.investinprescott.com/spin...s/spinning.ttf

Right click on the link above and save this file in your c:\windows\fonts directory.

PDF - this is kind of grainy but it is legible. You'l need Adobe Acrobat Reader to see this file: http://www.adobe.com/products/acrobat/readstep2.html

[monical1]

Very nice, Patrick. I want to print this out. Can you tell me one more time (sorry) how to download the Spinning Symbols so they will show up correctly when I go to print it? Pretend you're talking to a five year old, seriously, I'm not so good at this sort of thing :redface:.

[SpinningInPrescott]

Put cursor over the link below:

You can get the font here:

http://www.investinprescott.com/spinningtunes/spinning.ttf

and right click your mouse and choose, "Save Target As."

It will ask you where you want to save the file.

Choose your c:\computer\windows\fonts folder.

You are done...the fonts will now show up.

:) PS

[SpinningInPrescott]

Here's another version of the ride with a new playlist and I also tweaked the ride a little to add some more recoveries in spots where it needed them.

:) PS

[SpinningInPrescott]

I rode this yesterday with my lunch bunch and one regular, who's been doing IDC for about 8 years, told me that she worked harder on this ride than ever before...even harder than the 90 minute class we did on Sunday. The 10 min climb at the end worked her and she shook my hand after the class!

I also got several comments that the playlist really motivated them to work harder. Most of the songs are choreographed to the cadence.

Mantavara --- De-Phazz
Jazz Music --- De-Phazz
Sunchyme --- Dario G
Stray Cat Medley --- Stray Cats
Immigrant Song (Remix) --- Led Zep
Who's Crying Now/Don't Stop Believn' --- Journey
Come On Eilleen --- Dexy's Midnight
Tour de France/Silence (DJ Tiesto) --- Kraftwerk/Sarah M.
Rythms Del Mucho Cuba --- Sting/Frangildad
Forest Hymm --- Deep Forest


If you want a tough climbing interval class, here it is!

Enjoy!

:) PS

P.S. If anyone is looking for a killer 90 min class, I've modelled the whole Stage 15 and it is a real challenge too:

http://www.innercycling.com/f/showthread.php?t=6447

[sandy]

Patrick, where did you get some of those songs? I went on your website but I don't see those on there. They sound like good mashups.

[SpinningInPrescott]

Hi Sandy:

These aren't mashups, but rather two songs in one interval. Sorry for the confusion. I'd happy to email you any that you'd like. PM me if you want any.

:) PS

[fitfan]

Patick - this looks awesome and I can't wait to use it on my Sunday morning group. Thanks for sharing!!

[SpinningInPrescott]

Have fun with it Sandy!

I've attached a pdf file with rider size profiles that you can print out to tape on each riders' handlebars...they'll love to follow along and see where they are going.

I also print out an 11x17 version so I can point to it during the ride. I like to do cues like, "See that hill coming up? It's an "Hors Categorie" and that means "Steep as Crap in French," so ADD on accordingly.

:) PS

[missy]

Patrick, this profile was a lot of fun! My lunch crowd on Friday really enjoyed it. I told them it was your profile, stage 15.... and I bet they didn't expect to be riding a leg of the TDF for lunch:) It went over well, and everyone was huffing and puffing it!

merci!
Missy