Warm-up

• Cream Dream – Simian Mobile Disco
• I Can Talk – Two Door Cinema Club
• Up In Arms – Foo Fighters

Hill 1 (easy hill resistance)

• Be Near Me – ABC
• Dear God – XTC (attack at the end)

Rest: Crystalised – The XX

Hill 2 (moderate hill resistance)

• Head Over Heels – Tears For Fears
• Undisclosed Desires – Muse

Rest: American Dream – Better Than Ezra

Hill 3 (steep hill resistance)

• Optimistic – Radiohead
• White Flag – Gorillaz
• Tonight, Tonight – Smashing Pumpkins (attacks)

Cash-out: Call Call – The Faint

Cool down

• Home – Foo Fighters
• Fix You – Coldplay

• Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
• Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
• Five or six days per week mix these ele- ments in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
• Regularly learn and play new sports.

This year, I’m going to try something I haven’t done before… racing bikes.  You say, “but Eric, don’t you do triathlons and duathlons and stuff?”  To that, I say, yeah, but it’s not really racing bikes.  You can’t draft, there’s no paceline or peloton, it’s you and your bike, an individual effort.  I want to try racing a road bike with other people around.  It looks fun (until someone crashes).

So on November 1, I’m going to do a Team Time Trial at the Tour de Gruene, with my buddy Rich (who has no blog… so I can’t link anything to him.  we’re working on that).  Lance rode this last year, and I think he’s coming back this year, so it’ll be awesome to see that.  I just hope we can maintain about 22mph average for the 27 mile distance… we’ll see!

1. Someone Great - LCD Soundsystem
2. In Your Honor - Foo Fighters
3. 1901 - Phoenix
4. Great DJ - The Ting Tings
5. Beside You In Time - Nine Inch Nails
6. Talk Like That - The Presets
7. Unwind - Julian Plenti
8. Arch Drive Goodbye - Eve 6
9. Anywhere - The Presets
10. Ares - Bloc Party
11. In Pieces - Linkin Park
12. The Approaching Curve - Rise Against
13. Go with the Flow - Queens of the Stone Age
14. Let It Die - Foo Fighters
15. Welcome To The Cruel World - Ben Harper & The Innocent Criminals
16. Be Somebody - Kings of Leon

1. All My Friends – LCD Soundsystem
2. An End Has a Start – Editors
3. 1901 – Phoenix
4. Great DJ – The Ting Tings
5. Medicate – AFI
6. Fun That We Have – Julian Plenti
7. Better Than Heaven – Bloc Party
8. Jigsaw Falling Into Place – Radiohead
9. Ares – Bloc Party
10. Parlez vous francais? – Art vs. Science

Warm-up

1. Come Alive – Foo Fighters
2. Rogues – Incubus
3. Machine in the Ghost – The Faint
4. Let It Happen – Jimmy Eat World
5. I Gotta Feeling – Black Eyed Peas

Interval 1: 5min on, 2:30 off

1. I Go Hard, I Go Home – The Presets
2. Life In Technicolor – Coldplay

Interval 2: 6min on, 3:00 off

1. Ion Square – Bloc Party
2. Carnival Barker (Instrumental) – Third Eye Blind

Interval 3: 7min on, done

1. Born Slippy Nuxx (1995) – Underworld

Recovery

1. Signs – Bloc Party
2. Dao of St. Paul – Third Eye Blind

1. New Perspective – Panic At the Disco
2. Audience of One – Rise Against
3. Amphetamines – Eve 6
4. New Divide – Linkin Park
5. Unwind – Julian Plenti
6. Turn Your Back – Billy Talent
7. The Approaching Curve – Rise Against
8. There’s a Good Reason These Tables Are Numbered Honey, You Just Haven’t Thought Of It Yet – Panic At the Disco
9. Fun That We Have – Julian Plenti
10. A New Sky – The Presets
11. Uprising – Muse
12. Thank You For The Venom – My Chemical Romance

warm up

1. Don’t Believe a Word Third Eye Blind

high cadence (100+)

1. Drones Rise Against 210
2. Saint Veronika Billy Talent 208

medium (70-80)

1. Bodysnatchers Radiohead 168
2. Everlong Foo Fighters 158
3. Sick Sad Little World Incubus 154

low/hill (60-70)

1. Talk Like That The Presets 135
2. The Geeks Were Right The Faint 135

intervals and sprints

1. Bricks Rise Against
2. Butterflies and Hurricanes Muse
3. Diary of Jane Breaking Benjamin
4. Feel The Pain Dinosaur Jr

cool down

1. December Collective Soul

35-minute run

out and back, along this route.  when you hit the place you started on the trail, turn around and go the back the way you came.  2 loops.

both times you pass the pull-up bars and parallel bars on the trail, you are to complete:

3 rounds of the following:

5 dips

10 pushups

15 squats

Warm up

1. Metrorail Thru Space – Cut Chemist

Drills

1. Hold On – KT Tunstall
2. Young Folks – Peter Bjorn and John
3. Hold Tight London – The Chemical Brothers

The Hill

1. Wind It Up – Gwen Stefani
2. None Shall Pass – Aesop Rock
3. Umbrella – Rihanna
4. O Green World – Gorillaz

Flat finish

1. Starz – Smashing Pumpkins
2. Five Becomes Four – Yellowcard
3. London – Third Eye Blind
4. Save Me – Unwritten Law
5. The Pretender – Foo Fighters

Cool down

1. Car Crash – Matt Nathanson
2. Church Clothes – Matt Nathanson

warm-up

1. Go (2006 mix) – Moby
2. Just Dance – Lady GaGa
3. Keep Me from Drinking – Riverboat Gamblers
4. Sympton Finger – The Faint

intermission: Fly One Time – Ben Harper and Relentless 7 (quick water break)

workout: 3×5 min all-out sprints, 3 min recovery. recover to 65-70% max heart rate.

1. Snuff On Digital – Blaqk Audio / Dirt Room – Blue October
2. Geek USA – Smashing Pumpkins / Aeons – The Presets
3. Propane Nightmares (Celldwllers Mix) – Pendulum / If I Know You – The Presets

cool down: The Boy’s In Love – The Presets

fouls: 2 min isometric squat hold. clock stops when one person stands up.