Superbowl Sunday Cycle Mix

Another year has flown by and again I haven’t been able to post as often as I’d like to but I am going to try and make a better effort this year.  My latest excuse for not posting is a mix of wedding planning, working, working out, and studying for the CMA exam.  I am still teaching spin every weekend so at some point will have to catch up on all of the new playlists I made last year that I haven’t shared with you yet.  This week’s spinning mix is dedicated to Superbowl Sunday… Go PATS.  This workout is set up to be an intense Race Day type workout as I expect you will need this before enjoying all of the festivities that go along with the Superbowl.

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This pic is taken at one of my favorite spots in Jamestown, RI with a view of the Newport Bridge.  I don’t have any Superbowl related pics so figured I would share one of my favorite views this week instead.

  1. Ed Sheeran: Shape of You 3:54.  Warm Up
  2. The Wanted: Glad You Came 3:18 Running with Resistance (Pretend you are on a Mountain Bike, Biking through stones as fast as you can go)
  3. Evanescence: Bring Me to Life 3:56 Moderate Hill.  Add heavy hill on the refrain and push your pace @ 0:50 – 1:15, 1:40-2:05 and 3:00-3:25
  4. TLC: Waterfalls 4:40. Continue with heavy climb.  On the refrain slow 4 count jumps alternating from Hand Position 2 to Hand Position 3.  Resistance is Heavy
  5. The Rembrandts: I’ll be there for you 5:36 5 minutes pedaling as fast as you can go.  Downhill but with resistance.  Endurance + Speed
  6. LOCASH: I know somebody 3:17.  Seated Climb.  Increase your hill three times on the refrain push your pace @ 0:32-1:02, 1:27-1:57, and 2:30-3:17.
  7. Lenny Kravitz: American Woman 4:22 Rolling Hills
  8. The Supremes: You can’t hurry love 2:46.  Focusing on speed with resistance.  0:20 to 0:60 Running in Hand Position 2, @ 0:60 Running in Hand Position 3, 1:40 Running in Hand position 2, 2:00-2:46 seated flat.
  9. Sia: The Greatest 3:31.  Flat road cycling fast.  Pretend you are drafting and are in the back of a group with the wind at your back pushing you forward.  At 0:40 you sprint to the front of the pack increasing your resistance.  @ 1:00 you are in the lead with heavy resistance as you are pulling the pack.  @1:29 repeat sprint to the front, add resistance when you settle in front.
  10. Bebe Rexha: I got you 3:12 Hand Position 3.  Target > Glutes + Legs
  11. Calvin Harris: This is what you came for 3:42.  3 Sprints as fast as you can @ 0:30 – 1:15, 1:50-2:30 and 2:50-3:12.
  12. Carrie Underwood: Grab a drink, catch your breathe, and then start climbing up a heavy mountain.
  13. Fine Young Cannibals: 3:36 She Drives me Crazy.  Continue heavy mountain climb
  14. Starley: Call on Me: 3:42 Hand Position 3.  Target > Glues + Legs
  15. Billy Joel: Uptown Girl 3:18 Start to bring your heart rate down
  16. Zayn & Taylor Swift: I dont’ wanna live forever 4:06 Stretch
This entry was posted in Cycle, Cycling, Newport, Spinning, Superbowl, Training. Bookmark the permalink.

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