Today's cycling profile is simple but kicks major Badass: Rolling hills, rolling hills, and more hills. Steep ones, moderate ones, fast ones, short ones, long ones. I promise you will feel this in your legs, your lungs, and your glutes. Endorphins will pump, and you'll emerge feeling so powerful, you'll think you can climb the Pyrenees like those Tour de France badasses.
Try for yourself, and enjoy the playlist!
Badasses, Let's Roll! Ride
- Somebody That I Used to Know (Tiësto Remix, feat. Kimbra), Gotye, 4:33: Warmup, easy for the first 2 minutes and gradually adding resistance until the "road" ends at a slight incline in minute 4
- Beethoven Vs. Vivaldi (Remix), UltraMax, 5:35: Alternate 30 seconds of moderate resistance and pace, with 30 seconds at that "hard" level by adding a turn and maintaining pace. Repeat pattern for the song.
- Roadhouse Blues (Crystal Method Remix), The Doors vs. The Crystal Method, 4:57: Alternate 30 seconds at moderate resistance and pace, with 1 minute at "hard" for the entire song.
- My Body, Young the Giant, 4:04: OK, now it gets real. Keep the resistance and pace challenging at the "hard" level, and use the three rounds of chorus to add resistance and power out of the saddle with speed. Get to breathless each time.
- 4 Minutes (The Dance Remix), In.Deep Dance Remix Tribute: Madonna vs Michael Jackson, 5:01: Take 2 minutes to recover at flat and easy, then start to add back a little resistance until you are at moderate resistance and ready to tackle the longest, steepest climb yet.
- Plastic Drums vs Bring Back The Drums, Eddie Cumana, Kobbe & Hugo Rizzo, 9:15: Here it is, the big nasty one. Alternate 4 times between "moderate" effort for 30 seconds and "hard" for 30 seconds. Then, for the second half of the ride, alternate between 6 rounds of 20 seconds at "hard" and 20 seconds at breathless/anaerobic by adding resistance and speed, coming in and out of the saddle to maintain momentum.
- We Found Love (Cahill Club Remix), Rihanna, 6:30: Back the resistance off to moderate for 1 minute of active recovery. Then alternate between rolling hills of 1 minute at moderate and 1 minute at hard.
- Titanium, David Guetta & Sia, 4:05: The last push. Prove your legs are made of titanium! Alternate between "hard" with resistance and strong pace, adding resistance and powering out of the saddle on the choruses to get to anaerobic.
- Allegretto, Bond, 3:53: Yes! The speedy push to the finish! Back the resistance off to easy-moderate, lock in a pace of 70-80 percent of your max ("hard" level) and push through to the finish line. This is all about speed and endurance for the win.
- No Diggity, Blackstreet & Dr. Dre, 5:05: Cool down! Chill out! Stretch!
Coming up: Hydration Matters...and the Trigger Point "foam roller on steroids" meets ice for an amazing muscle recovery tool!