Zombies and Princesses?

Didn't know what to call this particular ride, but was hoping the odd title might cause you to look.

Today we have another Strength ride to get those quads in shape for the beach.  Three hills today that should cause your quads to burn.  Take a cold shower afterward and get rid of the lactic acid so you don't hurt tomorrow.

Make sure to pay attention to the cadence cues so that you apply adequate resistance.  The key is to add resistance to match the cadence, don't just slow down.


Download the tunes

• Just Like Heaven - The Cure: Greatest Hits
• Charge Me Up (Bonus Track) - LOVE? (Deluxe Edition)
• Zombies Ate My Neighbours - The Science Project
• Shoot to Thrill - The Greatest Salute to AC/DC
• Part of Me - Part of Me - Single
• Sussudio - No Jacket Required
• Black Or White - Wound & The Echo - EP
• Princess of China - Mylo Xyloto
• Paparazzi - The Fame
• Ride to California - Paper Tongues
• Somebody That I Used to Know (feat. Kimbra) - Making Mirrors

Download the complete profile ---> STRENGTH 016

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Recycle & Recover

Don't get the wrong idea about today's ride, this is NOT a RECOVERY ride.  This is most certainly an Interval, dare I say an EXTREME INTERVAL.

The Recycle portion is that I'm recycling some of my current favorite songs.

The Recovery portion is the 30 seconds that I generously give your before each next round of crazyness.

Push yourself...but know your limits!


Gotta have music!

• Legs - Eliminator
• Runaway Baby - Doo-Wops & Hooligans (Deluxe Version)
• Maneater - Loose (iTunes Version)
• Heartbeat - Camp
• Down In It - Pretty Hate Machine
• Let's Get Loud - On the 6
• Bangarang - Skrillex
• New Divide - New Divide - Single
• Faster Kill Pussycat - Faster Kill Pussycat (feat. Brittany Murphy)
• Tonight Is the Night - Tonight Is the Night - Single
• Till the World Ends - Femme Fatale (Deluxe Version)
• Drive By - Drive By - Single

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What's at the top?

Answer:  Who cares. 


You're going to the top to prove that you can do it.  You're going to add resistance during this strength ride not because me or some other instructor tells you to, but because you know how good you're going to feel having accomplished pushing harder than you've gone before.

We have another strength ride this week which covers almost the entire ride.  The last time I did this profile, and I asked one of my students what they thought of it she said (with a smile I might add), "I thought I was gonna puke."  That tells me that she had pushed her self to as hard as she wanted too and felt that she gave it her all.  That's all I ask of myself, and I try to encourage my members to do the same.

Ride tough!

• What Makes You Beautiful - Up All Night (Deluxe Version)
• Bad Romance - The Fame Monster (Deluxe Version)
• In the Air Tonight - Miami Vice (Original Motion Picture Soundtrack)
• In the City (Bonus Track Version) - Kevin Rudolf
• Low (feat. T-Pain) - Mail On Sunday
• Heartbeat - Camp
• International Love (feat. Chris Brown) - Planet Pit (Deluxe Version)
• Lonely Boy - El Camino
• Supermassive Black Hole - Black Holes and Revelations
• Baptized In Blacklight - Make Sure They See My Face (Bonus Track Version)
• Let's Get It Started (Spike Mix) - Monkey Business / Elephunk
• D'yer Mak'er - Mothership (Remastered)

Download the entire profile for free here -->  Strength 015

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Welcome to Big Gear Mountain

Yeah, that was me.  I was out running, enjoying the unseasonably warm (67'F) day here in Ohio.  I'm training for a foot race, of sorts, and that means I have to get my running legs about me.

To be fair, the only foot races I've ever done were 5K and I do them just for fun or fund raising, not because I'm a serious contender.  So I'm working towards running in the Tough Mudder in October which is a 12 mile race so I had to up my game.

If you haven't heard of the Tough Mudder it's a crazy mud run which it's more about surviving than it is about finishing in a set time.  For me, it's like all the challenges of the television show, Survivor, packed into one incredible day, meaning I don't have to leave my kids for a month to have that sort of sadistic fun.

So I'm out there running, and being passed by cyclists at break-neck speed and even granny's that run a faster pace than me.  I hate running!  I guess that's the sadistic portion of my fun.

So today we Spin up another Interval session with lots of song requests from my participants, which should explain the variety from the 80's to today.  As far as Big Gear Mountain, you get a preview of it on Big Gear Hill and then after a brief break we climb Big Gear Mountain which is simply longer than the hill.  Enjoy the session!

Interval 027 - Big Gear Mountain

Click on the heart rate chart to download the profile

Download the music from iTunes (click here)

Click here to download any of the songs you're missing

Here's what the you get with each profile and you can't beat the price...FREE (Just tell your friends)

• List of songs
• Instructions and Cue points for each instruction (as shown below)

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