You & Me: Cycling May 2015



You & Me: Cycling May 2015

This one might be one of my FAVORITE cycling classes ever! What we’ve got is a bad ass, butt kicking set of songs that are going to rock your ride today. The second half of class

A Little Party Never Killed Nobody (Fergie, Q-Tip, GoonRock)

  • Warm-up and get your groove on 🙂

Sorry – Paul Oakenfold Remix Edit (Madonna)

  • Prepare for a 5 minute hill climb that will take you to breathless. Focus on the beat, and the steadiness of your leg strength as you climb. “I’ve heard it all before” repeats over and over… Any excuses that come into your head to not work hard, say “sorry I don’t wanna hear you!” and push through to the top!
  • 1 min moderate
  • 3 min hard
  • 1 breathless

Speed Demon – Remix by Nero (Michael Jackson)

  • Are you ready to unleash the speed demon in you? Find a partner and challenge them to a race. Short 10 second speed bursts… you’re on for 10, then they are. Who’s going to finish first?
  • 1 minute easy
  • 3 minutes very hard pushes with easy recoveries

Riptide – FlicFlac Remix (Vance Joy)

  • Enjoy this set of rolling hills as an active recovery! We go up and down 2 hills, working hard but not going breathless
  • 1 minute easy
  • 1 minutes moderate
  • 1 minute hard
  • 1 minute moderate
  • 1 minute hard

Happy (C2C, Derek Martin)

  • Move over Pharrell, this jam makes me so happy! Think of something, someone or someplace that brings you incredible joy! The harder and faster you cycle, the more you fill your heart up with that same joy! Your heart is like a lightbulb–cycle hard to illuminate the room with your love and joy
  • 30 seconds easy
  • 2 breathless pushes with a 30 second break from 1:55-2:23

Lovestoned/I Think She Knows – Tiesto Remix (Justin Timberlake)

  • Recover quickly because we’re jumping right in to this next drill! 4 intervals coming up. Look at your partner from before. You know they are good. You also know you are strong, determined and hardworking. What a perfect team! Work together to conquer these intervals together
  • 1 minute easy (recovery)
  • 3 minutes–40 seconds hard, 20 seconds easy
  • 1 minute on–anything you’ve got left! go very hard!

*Sometimes I will throw in a minute or two of “Are You With Me” after this drill or happy if the class needs a break (i.e. people are looking exhausted, or it’s an extra hot day).

You & Me – Flume Remix (Disclosure, Eliza Doolittle)

  • Get ready to break it down and slow it down for this long grueling climb. Imagine that you are on a muddy or sandy hill, and that every single pedalstroke you take you slip back down 1/2 of what you just gained. Every single pedalstroke counts. Can you keep up with us?
  • 1 minute easy
  • 3 minutes hard

Runaway (U & I) – Kaskade Remix (Galantis)

  • You are approaching a set of hills that look like a staircase. There are short flat segments, followed by short, but very very steep segments. We push the straightaways, and conquer the inclines. This is our last drill so go all in with anything you’ve got left!
  • 1 minute recover
  • Alternate 30-45 seconds of high-speed pushes, with 30-45 seconds of climbing for rest of song

Renegades (X Ambassadors)

Are You With Me – Radio Edit (Lost Frequencies)

  • Cool down, breathe, stretch, wipe that sweat off. You did it! Congrats!


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