Yesterday marked my return to teaching, to say I was nervous was an understatement. I was worried about coaching my riders while I wouldn’t ride myself. Our studio has a video screen that never gets used so I thought I’d take a chance and create a video playlist to help engage the riders and take the focus off me not being able to ride. At our studio we all teach on the bike so they riders aren’t used to that dynamic. Thankfully my return was on a quiet Sunday afternoon and there was only 5 riders in class! It felt great to be back on the podium and my March schedule is quickly filling up so I hope I’m back on the bike soon – there’s just something about riding with your class that makes it even better! Get ready to sweat! Turn up the tunes and turn up those gears!!
Warm-Up 4:43
Burn
Combo Terrain
The Walker
0:00-0:44 Seated Climb
0:44-0:58 SPEED PUSH
0:58-1:42 Seated Climb
1:42-2:10 SPEED PUSH
2:10-2:34 #3
2:34-3:18 Seated Climb
3:18-3:40 #3 @9
Speed Work
Dare You
0:00-1:00 7.5 @95
1:00-1:30 8 @ 105
1:30-2:34 Seated @ 8
2:34-3:05 #3
3:05-3:35 8 @ 105
Combo Terrain
Pompeii
0:00-1:48 speed
1:48-2:21 8 hold speed
2:21-3:00 #3
3:00-3:38 8 seated climb
3:38-4:00 #3
Extended Climb
Team
0:00-0:30 Seated
0:30-End #3 Climb starting at 8, 9, 10.
Mixed Terrain
Can You Do This
0:00-0:25 Seated @ 7
0:25-1:02 105 @ 7.5
1:02-1:27 SLOW HEAVY
1:27-2:02 105 @ 8
2:02-2:29 #3
2:29-2:52 105 @ 9
Speed Work
Harlem (New Politics)
3 Power pushes on CHORUS.
Recovery 8 @ 90-95
30/30 Combo in/out
Harlem Shake
30:30 #3 and saddle at 8/9
Tabata
LMFAO
20/10, 8 Rounds
Combo Terrain
Hey Brother
0:00-0:35 Slow & Heavy
0:35-1:06 95-105 7.5
1:06-1:45 95 @ 8.5
1:45-2:20 105 @ 7.5
2:20-2:53 #3
2:53-4:07 105 @ 7.5
Slow Building Hill
Bad Blood
Climb this hill starting at 7 and finish breathless. Climb your way to the top.
Peacemaker
0:00-1:15 #3
1:15-1:45 Sprint
1:45-2:45 #3
2:45-3:24 Sprint
Combo Hill
Wake Me Up
Random intervals of adding tension. Starting at 6, getting to breathless of 10.
Speed Intervals
Woohoo
0:00-0:40 Easy 7.5
0:40-1:10 105 @ 8
1:10-1:50 EASY
1:50-2:25 105 @ 8
2:25-2:40 EASY
2:40-2:55 #3
2:55-3:30 105 @ 8
Empty The Tank
The Phoenix
Cool Down
I’m The Man