Tuesday, April 23, 2013

Time to get your head examined...

"Time to get your head examined."
That what I sometimes think of myself when I pull together ride profiles.  I'm wondering if I can make it through the profile; let alone get my class participants to make it through it with me.

Lot's of hills in this one and it's up to the participants to be honest with themselves.  Are they really turning on the resistance?  Are they pushing to hard and leaving the strength energy zone (75-85% MHR).

What I like about this profile is that you as the participant or the coach have lots of opportunities to do modifications.  Long inclines like "Outta My Head" puts you in a seated climb where you vary the cadence constantly to simulate gusts of wind.  Pedal faster, slower, as long as you stay in the 60-80rpm and 75-85%MHR you're free to be you.

Pacelining on a hill forces you to closely monitor your resistance load so that you're not going to high and then you have just enough time to recover before the next exertion.  I know that I would never be able to have the rhythm or ability to actually do a good paceline, but when I run through the exercise in a class, I always envision I'm right there with 2 good buddies doing it.


Track…………………………………………Download…….Download
Sweet Nothing amazonSweet Nothing (feat. Florence Welch) - 18 Months
Saturday Night's Alright (for fighting)amazonSaturday Night's Alright (For Fighting) [feat. Kid Rock] - Charlie's Angels: Full Throttle (Music from the Motion Picture)
Bash!amazonBash!! (Radio Edit) - Trance Essentials 2013, Vol. 1 (50 Trance Hits In the Mix)
Istandbul (Not Constantinople)amazonIstanbul (Not Constantinople) - Istanbul (Not Constantinople) [Remixes] - EP
Hard DayamazonHard Day - Faith (Deluxe Version) [Remastered]
ApolloamazonApollo (feat. Amba Shepherd) [Lucky Date Remix] - Apollo (feat. Amba Shepherd) [The Remixes] - EP
T.H.E. (The Hardest Ever)amazonT.H.E (The Hardest Ever) [feat. Mick Jagger & Jennifer Lopez] - T.H.E (The Hardest Ever) [feat. Mick Jagger & Jennifer Lopez] - Single
DecayamazonDecay - Black Out the Sun
StrongeramazonStronger (What Doesn't Kill You) - Stronger (Deluxe Version)
Down In ItamazonDown In It - Pretty Hate Machine (2010 Remaster)
Don't Lose My NumberamazonDon't Lose My Number - No Jacket Required
Outta My HeadamazonOutta My Head - Outta My Head - Single
Rusty HaloamazonRusty Halo - The Script
Right Here, Right NowamazonRight Here, Right Now - The Greatest Hits - Why Try Harder
HurricaneamazonHurricane - Hello My Name Is... (Deluxe Version)