Playlist - all songs available on iTunes
1. My Type - Saint Motel 3:26
2. Uptown Funk - Mark Ronson ft Bruno Mars 4:31
3. This Time (Hed Kandi Fit & Fab Edit) - Husky & Matt Meler 5:02
4. Party Right (Hed Kandi Fit & Fab Edit) - Darryl D'Bonneau 4:38
5. Starstruck (Hed Kandi Fit & Fab Edit) - Thomas Brown 5:11
6. Hustlin' (Hed Kandi Fit & Fab Edit) - Crazibiza, Dave Aude, & Vassy 4:36
7. So Good (Hed Kandi Fit & Fab Edit) - Pray for More & Inaya Day 6:39
8. King - Years and Years 3:35
9. No Words - Eric Hassle 3:33
10. Crave You - Flight Facilities ft Giselle 3:55
The Ride
Warm up to My Type. Flat highway, moderate cadence, working on form and getting comfortable with the bike.
Continue to warm up to Uptown Funk, increasing resistance just before the chorus, then taking it up out of the saddle for a standing run. Resistance is scrubbed off after each chorus except for the second last, giving a nice little seated climb before the last standing run of the song.
The next five songs work together to create a cohesive piece of music, approximately 26 minutes long. Start with four hills: 1:00 seated flat, increase resistance for a 1:00 minute seated climb, increase resistance again for a 1:00 minute standing climb, 30 seconds of jumps (four or eight count, participants' choice), sit and decrease resistance for 1:00 minute downhill. (Some participants will use this downhill minute as recovery.) At the end of the downhill minute, return to the seated flat by increasing cadence, adjusting gears as necessary. Continue pattern through all three remaining hills.
At the end of the final downhill minute, start adding resistance, one or two gears at a time for a total of three adds over three minutes. The next three minutes are spent on six HIIT intervals - :20 of high effort (speed), :10 seconds rest, then repeat. Coach participants to stay under 120rpm, controlling speed by adding resistance, if needed. Once six intervals have been completed, resume climb, adding resistance at least two more times over two minutes.
The warm down song follows the same pattern as Uptown Funk, but with less intensity. Seated flat, then increase and stand on the chorus, scrub back and repeat. I like to stay standing for the last minute, optionally working in some light jumps.
Cool down - moderate resistance, moderate speed. Coach breathing techniques and form. I like to run through some upper-body stretches, starting roughly 1:30 before the end of the song.
Stretch - off the bike, please. Calves, quads, hips/glutes, hamstrings, hip flexors. Take your time; you have almost four minutes to stretch the lower body.
