4/14/11 cycling workout and playlist

Sorry, I have been slacking on this, but with the run up to Nationals last weekend and our recovery this week not much has been going on workout wise. Here is what we did Thursday in cycle class.

warm up:
5 min. easy
4 min one leg isolations, 30 sec. each leg
3 min; 30 sec. easy x 30 sec. climb

Main Set: 3 loops

Loop 1:
3 min. flat; 30 sec. easy x 30 sec. push @ level 6
4 min. climb; inc. tension every 1 minute
3 min. flat; 30 sec. easy x 30 sec. push @ level 6

Loop 2:
4 min. climb; inc. tension every 1 min.
6 min. flat; 30 sec. push x 30 sec. easy; 20 x 20, 15 x 15, 10 x 10, 5 x 5, then go back up ladder. Level 6-7
4 min. flat; jumps; 15 sec. in saddle x 15 sec. out of saddle

Loop 3:
6 min. flat; do same ladder as above but push out of saddle every time, level 6-7
6 min. climb, inc. tension every 1 min. level 6
5-6 min. flat; inc. pace every 1 min. (sprint last minute). level 7

Cool Down:
5-10 min. easy

Total Time 1 hour

Playlist-


August Moon 4:37 Evolve Happy Hour In the Gene Pool Electronic 6 4/16/11 6:36 PM
Brimful Of Asha (Norman Cook Original Radio Edit Remix) 4:01 Cornershop Digital Empire 2 - The Aftermath (Disc 2) Electronica/Dance 2 2/24/11 7:21 PM
MoneyGrabber 3:10
Late Nights and Street Fights 3:12 22 11/18/10 7:45 PM
Track 09 3:54
Fader 3:06 1 4/13/11 12:15 PM
Dog Days Are Over 4:13 Florence + The Machine Lungs Alternative 4 4/12/11 6:44 AM
comin' back 5:38 3 12/22/10 2:02 AM
Shutter Speed 3:54 Yppah Gumball Machine Weekend - EP Electronic 45 4/4/11 7:01 AM
Breakdown 5:52 1 3/25/10 7:20 PM
6 Underground (Perfecto Mix) 6:07 Sneaker Pimps Becoming Remixed Rock 11 3/18/10 5:04 AM
ya mama 5:38 9/30/10 8:09 PM
Drive 3:56 No North Beyond the Black Alternative 4 12/9/09 2:32 PM
My Unusual Friend 4:04 Fruit Bats The Ruminant Band Rock 5 4/11/11 7:09 AM
Up Against the Wall 7:06 Peter Bjorn and John Writer's Block Alternative 12 7/9/10 10:22 PM