Cycle 171

Cycle 171

5:00 easy spin/cadence work

3:00 cadence warmup 100->120

3:00 hill warmup easy/medium/hard

5:00 power warmup 70, 80, 90% efforts of 2x bodyweight

3:00 flat road active recovery

19:00

7:00 Gear ladder – 30:30 flat road : false flat +1

3:00 120 rpm

5:00 gear ladder – 30:30 flat road : med hill +1

3:00 120 rpm

3:00 gear ladder – 30:30 flat road : hard hill +1

3:00 120 rpm

26:00 + 19:00 = 45:00

Cycle 170 – Pure Austin Expo

• Some Nights – Fun: 100rpm, pedal stroke work
• Easy Way Out – Gotye: hill sample
• Steve McQueen – M83: 100-120rpm, false flat
• The Wave – Miike Snow: easy hill seated/medium hill standing
• Talk Like That – The Presets: easy or medium hill seated, standing hill sprints
• Born to Lose – Sleigh Bells: power intervals 2x body weight
• Watercolour – Pendulum: false flat 100-120 rpm
• Feel So Close – Calvin Harris: tabata!

Cycle 168 – some climbing

I know we don’t like to climb, so I made a super poppy playlist (for me) to get your minds off of this.

Playlist

Warmup

• Fun. – Some Nights: flat road, easy
• Avicii – Levels – Radio Edit: lockouts
• The Presets – A New Sky: climb gear practice, low -> high
• Florence + The Machine – Strangeness And Charm: false flat, easy hill, standing jog

Workout

• Coldplay – Charlie Brown: flat road, seated sprints, standing sprints
• Gym Class Heroes – Ass Back Home – feat. Neon Hitch: easy hill seated/med hill standing
• M83 – Steve McQueen: flat road, false flat, false flat sprints
• Flo Rida – Good Feeling: medium standing climb, seated flat
• David Guetta – Without You (feat. Usher): power sprints
• Kanye West – All Of The Lights: easy hill, standing +10rpm, med hill, standing +10 rpm, etc

Cooldown

• M83 – Reunion
• Young the Giant – Cough Syrup

Cycle 166 – Max climb and intervals

A small break from power training this week to take a look at the gears we’re using throughout class.

Just give me the playlist!

Warm-up

• LCD Soundsystem – All My Friends: flat road with pickups
• Skrillex – Bangarang – feat. Sirah: lockouts, :30/:20 x 3

Skill session: max climb

Take the next 7 minutes to find your max climb gear, 30 seconds at a time. Cadence does not go below 70rpm. RPE 8-10.

30 seconds climb, 30 seconds easy spin. Start at your medium hill and move up by one gear until you can no longer keep the cadence up. Seated or standing.

• AWOLNATION – Sail
• Muse – The Small Print

Then, spend the next 3 minutes at 120rpm in your flat road gear.

• The Killers – Mr. Brightside

Intervals

5 sets of:

• 1 min false flat, 100+ rpm
• 1 min climb, 2 gears below your max climb gear
• 1 min flat road 120 rpm

• Coldplay – A Hopeful Transmission
• Coldplay – Don’t Let It Break Your Heart
• Foo Fighters – Monkey Wrench
• 30 Seconds To Mars – Savior
• Rise Against – Savior

Cash out

• Linkin Park – Breaking The Habit: flat road 100+ rpm, standing same cadence, +2 gear pushes
• Foo Fighters – Come Alive: flat road/easy spin, half tabata

Cool down

• Incubus – Black Heart Inertia
• Kings Of Leon – Pyro

Cycle 163 – short interval power training

This workout seeks to keep you at controlled, challenging, power output for certain periods of time.

Just want the music? Here’s the playlist.

Warm up

• Florence + The Machine – Shake It Out: flat road 100rpm below 250w
• Yeah Yeah Yeahs – Heads Will Roll – A-Trak Remix Radio Edit: flat road pickups @ 120rpm, 130rpm x 2
• Interpol – Mammoth: easy hill seated/standing climb, standing jog +10 rpm, flat road last 2 min
• Arctic Monkeys – I Bet You Look Good On The Dancefloor: set your threshold – 3x “max effort”
• Friendly Fires – Live Those Days Tonight: flat road, find tempo pace

Workout

Take 50-60% of “max effort” power, call that your threshold.

5 rounds of:

• 1 min 90-110 cadence, 110% threshold
• 1 min tempo
• 45 sec 90-110 cadence, 120% threshold
• 45sec tempo
• 30 sec all out
• 1 min tempo

Music

• Muse – Assassin – Grand Omega Bosses Edit
• The Bloody Beetroots – Warp 1.9 (feat. Steve Aoki)
• The Bloody Beetroots – Warp 7.7 (feat. Steve Aoki)
• Hadouken! – Oxygen – Gemini Remix
• David Guetta – Turn Me On (feat. Nicki Minaj)
• Rihanna – We Found Love – Chuckie Extended Remix

Cool down

• Florence + The Machine – Seven Devils
• Coldplay – A Message