Head Start on New Year’s Resolutions!

Hi Everyone– posting tonight’s playlist BEFORE the ride.  Several sets of sprints on this one– be sure to keep that resistance high for the great caloric impact.  Always better to go a bit heavier on the gear at a slower speed than vice versa.  Here is the Spotify link: cycle tunes 12.27.12

  • jack ingram – barefoot and crazy (3:31) : warm up/stretch.
  • kanye west – stronger (edited version) (5:12) : climbing/surging.  alternative between 45 sec of out of the saddle climbing and 45 sec of in the saddle surging.
  • outatime – ain’t nobody (5:01) & david guetta – titanium (4:05) : climbing.  three peaks, three increases for each peak.  surging for second half of each increase.
  • kelis – acapella (4:08) : sprints at 1min (37 sec), 2:14 (45 sec), and 3:23 (45 sec).
  • benny benassi – control (3:30) : lifts in and out of the saddle.
  • m.y.c. – rock! (5:38) : climbing/surging.
  • p!nk – raise your glass (3:24) : sprints at 0:39 (25 sec), 1:34 (30 sec), and 2:30 (45 sec).
  • britt nicole – amazing life (3:33) : lifts in and out of the saddle.
  • g.g. – grenade (3:56) : final set of sprints– 0:30 (30), 1:33 (45), and 2:45 (45).
  • rod stewart – do ya think i’m sexy? (5:30) : cool down/stretch.
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I Said Never Again…

but we all know how that usually turns out.  I have signed up for the Tobacco Road Half Marathon on Sunday, March 17th.  I need your help compiling a good running playlist.  Please help!  Having good music is an absolute must, and I am actually going to train this time!  Feel free to subscribe to my training playlist on Spotify, I will update with your suggestions and another great workout tunes I come across.  Here is the link:  thirteen.one