Peak 8 Interval Ride

hi everyone– here is a sneak peak of tonight’s ride.  i’m excited about trying Peak 8 intervals which i read about on another instructor’s blog (http://whipmeintoshape.wordpress.com/).  i have been doing a lot of reading about interval/tabata/HIIT training and it will be fun to incorporate them into a ride!  here is the spotify link to the playlist : peak 8 intervals 6.7.12

  • jack ingram – barefoot and crazy (3:30) : warm up and stretch.
  • kelly clarkson – whyyawannabringmedown (2:43) : quick climb, in and out of the saddle at the end.
  • outatime – ain’t no body (crew 7 remix) (5:01) : jumps.
  • kanye west – stronger (5:12) / david guetta ft. sia – titanium (4:09) / scissor sisters – only the horses (3:43) / N.E.R.D.  – rock star (jason nevins remix) (3:49) / chris brown – yeah 3x (4:01) : peak 8 intervals begin here.  30 sec difficult resistance, all out push.  90 seconds of recovery, holding resistance.
  • foster the people – don’t stop (2:55) : recover from peak 8.
  • citizens – in tenderness (4:02) : steady endurance ride.
  • the gym all-stars – love generation (2:56) : jumps in and out of saddle.
  • john mayer – queen of california (4:10) : cool down and stretch.
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Summer Endurance Ride

summer is officially here, and i love it!  this playlist is a pretty random mix of tunes, but i love focusing on sweat-inducing endurance work during the summer.  here is the spotify link: endurance ride 5.31.12

  • lecrae – walking on water (3:41) : warm up/stretch
  • benny benassi ft. gary go – control (3:29) : endurance pushes, focusing on speed – 90rpms, adding gear until you hit a 70% perceived rate of exertion (PRE).  1 min at 70%, 45 sec 80%, 1 min 70%.
  • britt nicole – amazing life (3:34) : sprints on chorus.
  • queen – another one bites the dust (3:35) : steady, in the saddle climb.  heavy peak.
  • ok go – here it goes again (3:00) : back to endurance work.  1 min 70%, 1 min 80%, 1 min 70%.
  • the ataris – boys of summer (4:18) : sprints on chorus.
  • bruno mars – runaway baby (2:28) : in and out of the saddle climb.  it is quick, but don’t skimp on intensity.
  • tom petty – running down a dream (4:23) : long, steady run.  4 min in the saddle.  increases on each minute.  class needs to get in the zone here, but don’t let them slack on speed!
  • marvin gaye – ain’t no mountain (2:26) : if the class really gave their all on the last four minutes, i use this for recovery.  if they slacked off, i would bring them out of the saddle for a climb here.
  • LMFAO – party rock anthem (4:26) : endurance pushes.  90 sec at 70%, 90 sec at 80%, 90 sec at 70%.
  • katy perry – E.T. (benny benassi radio edit) (3:21) : sprints on chorus.  last set.  three, heavy 30 sec sprints.  i took these out of the saddle to give the bottom a break, but if you used the earlier recovery for out of saddle climb, it may not be necessary here.
  • the black keys – lonely boy (3:13) : final climb, quick in the saddle.
  • the lumineers – stubborn love (4:39) : cool down, stretch.