Cycle 116

Flat road to a climb, flat road finish.

Warm-up and flat road start

• Strobe – Deadmau5

Climb  - ascending resistance

• Different – Pendulum
• Cult Logic – Miike Snow
• Kicking and Screaming – The Presets
• The Perfect Drug – Nine Inch Nails

Flat road finish

• One More Chance – Bloc Party
• Take a Bow – Muse

90 second cash out

• Let it Die – Foo Fighters

Cool down

• Reckoner – Radiohead
• Sleeping In – The Postal Service

Cycle 115

A couple climbs with sprints after each.

Warm-up

• Hi Friend! – Deadmau5

Couplet: seated climb/standing jog, seated climb/hill sprint

• The City Is At War – Cobra Starship/Glass Danse – The Faint
• Animal – Miike Snow/American Trash – Innerpartysystem

False Flat Sprint section

• Thoughts of a Dying Atheist – Muse
• Rocketship 2010 – Shiny Toy Guns

Descending resistance climb (heavy -> light)

• Talk Like That – The Presets
• Given Up – Linkin Park
• Jigsaw Falling Into Place – Radiohead

False Flat Sprint finish

• Famous Last Words – My Chemical Romance
• Sunburn – Muse

Cool down

• Fix You – Coldplay
• Be Somebody – Kings of Leon

cycle 114

tempo ride… higher resistance in the beginning, ending fast and flat.

1. Home – LCD Soundsystem: warmup
2. Neutron Star Collision – Muse: seated/standing climb
3. Tear You Apart – She Wants Revenge: seated/standing climb
4. Turn Your Back – Billy Talent: standing climb
5. You Will Leave a Mark – A Silent Film: false flat, accelerations
6. Going Wrong – Armin Van Buuren: time trial
7. Move Along – All American Rejects: seated climb, standing jog
8. I Was a Teenage Anarchist – Against Me!: seated climb, accelerations
9. Sunburn – Muse: false flat cadence challenge
10. Survive – Rise Against: false flat power intervals
11. Word Forward – Foo Fighters: sprints
12. You and Your Heart – Jack Johnson: cool down
13. Hey, Soul Sister – Train : cool down

Cycle 112 (some hills)

Every once in a while I go for a departure from my usual alternative/electronic/metal/punk playlists.  If I piss you off, I’m sorry, but I guarantee someone, somewhere will dig this.

This ride has some hills in it.

Warm up

• Pow-Pow – LCD Soundsystem: warm-up, tabata sprints.

Workout

• Good Girls Go Bad – Cobra Starship: false flat, power pushes.
• Live Your Life – T.I.: seated/standing hill, light hill gear.
• Showdown – Black Eyed Peas: moderate hill with 20rpm speedups.
• The Game – Jurassic Park: start on false flat, add 2 gears every 45sec, end standing climb.
• Surprise rest…
• Empire State of Mind – Jay-Z: seated/standing hill, moderate hill gear.
• OMG – Usher: seated moderate hill, standing hard hill.
• Ghosts n Stuff – Deadmau5: distance trial.
• Bad Romance – Lady GaGa: flat road/false flat standing/seated false flat sprints.

Cool down

• Young Forever – Jay-Z
• Tennessee – Arrested Development

Cycle 111

This workout is inspired by the CrossFit Endurance 4, 2, 1 intervals workout. Maximal distance in each interval.

Warm-up

• What You Know – Two Door Cinema Club
• This Boy’s In Love – The Presets: flat road, speedups
• Starlight – Muse: easy climb
• The Approaching Curve – Rise Against: false flat, power intervals
• Southern Belles In London Sing – The Faint: false flat, speedups
• The (Shipped) Gold Standard – Fall Out Boy: active recovery, workout explanation

Workout

• 10000 Horses Can’t Be Wrong – Simian Mobile Disco: 4 min on
• Notion – Kings of Leon: 3 min off
• Hell – Foo Fighters: 2 min on
• Introduction – Panic! At The Disco: 30 seconds off
• Paddle Out – Sublime: 1 min on
• Showbiz – Muse: 3 min off, 2 min on, 30 seconds off
• The Royal We – Silversun Pickups: 4 minutes on

Cool down

• Guiding Light – Muse
• Far – Coheed & Cambria