Ride 2 - Hill Ya Doin

This is the second ride I taught.  You'll notice the first couple of rides are similar.  I like to think that my rides have improved greatly, with my last two being very tough and challenging!  I've been teaching quite a bit lately and pushing myself really hard.  I used to run a lot and with that came injuries, so I switched to cycling.  I've let myself think that because cycling doesn't have the impact on my body that running does, I wouldn't get hurt.  I FORGOT however, that overuse without proper maintenance can result in injury.  Recently I've been dealing with IT band issues.  So let this be a note to everyone out there, make sure you take good care of yourself!  Use the foam rollers to stretch out your IT band, ice when something starts to hurt.  Don't let it lag on until you are forced to take time off!

This ride is broken in to 6 work blocks and includes recovery songs (something you'll see disappear in my later rides!)

Block 1

Bounce With Me (Kressha Turner) - Warm up, this is an easy flat, slowly add gear as you start to warm up

California Gurls (Katy Perry) - We are still warming up and starting to work at the same time.  This is a gradual hill, add gear to slow legs down to tempo.  Add 3-4 gears in the saddle, stand and add another 3-4.  These are small gears, enough to notice a change in resistance

Block 2

Bulletproof (Zinc remix La Roux) and Uprising (Muse)- For these two songs we are going to climb a hill that just won't quit!  To start, slow legs to tempo (that doesn't count as adding gear, just gets us on the base of the hill).  We will add gear every 15 seconds x 1:00.  Hold the gear for 1:00, recovery for 1:00.  Try this seated first, then standing

Gone Daddy Gone (Gnarls Barkley) - Recovery if needed, otherwise treat as an endurance flat.  As much gear as you can handle while keeping tempo

Block 3

E-Pro (Beck) and Midnight on the Bridge (Ming and Ping) - These are work intervals, should be around tempo, add enough gear during intervals to add a drastic change in effort.  Standing recovery, seated work. Alternate between 30/30 and 1:00/1:00 work/rest intervals

Block 4

Tea Party (Kerli) and Faster kill Pussycat (Oakenfold) - TABATAS!!!  These are my favorite and a great way to challenege the class!  To do tabatas correctly, make sure you class works hard during the work portion and slows their legs to recover.  There is not enough time to mess with the gears.  Tabatas are 20 seconds of hard work followed by 10 seconds of rest.  I repeat 4 times through and then give 30 sec - 1 minute recovery depending on how my class is doing.  You can do them seated, standing, whatever fits!  Just remember, work hard during the 20 second work bursts, otherwise this won't be challenging!

Block 5

Cooler Than Me (Mike Posner) - Standing flat, this can be used as recovery.  As the class recovers have them add gear to take on a moderate head wind.

Somewhere I Belong (Linkin Park) - Seated climb, gradually add gear to the point of a heavy hill.

Block 6

Candyman (Jason Nevins feat Greg Nice) - These are standing sprints to the end.  The song is a little over 6 minutes long, alternate between 30/15, 45/15, 1:00/30 work/rest intervals.  Make them work hard!!

COOL DOWN!!!