A few hours later, I am still riding a wave of endorphins from this morning's cycle class. I had a new playlist, a tough ride profile, and a big class of students ready to #getafterit before dawn. #Badass!
I call this the "Fear Nothing" mix, because it's all about believing you CAN -- no matter how high the mountain gets, how heavy the weights feel, or how many miles you have left to run. For those of you teaching cycling, I have also posted the ride profile below. But this mix is just as good in the gym, in the CrossFit "box," or on a great run.
Enjoy it, and remember: The voice in your head telling you "can't" is a LIAR.
The Fear Nothing Ride:
Song 1: warmup (easy level)
Song 2: Moderate level and resistance w sprints on the chorus. Remember: you could have "piunded the alarm this morning, but you didn't! So #getafterit
Song 3: 30-20-10s, 4 loops. Take the last 30 seconds of the song to recover. Challenge: Go fastest and hardest on the last loop when your legs want to quit. YES you can.
Song 4: Tabata drills at moderate level of resistance.
Song 5: Straight uphill! Start at moderate, keep adding on resistance while maintaining pace every 30 seconds to end at breathless/anaerobic. On the "wobble" chorus, out of the saddle. If your legs feel "wobbly," you are right where you need to be! Working it!
Song 6: Take the first minute to recover at easy level from song 5. Then 30-20-10s, 4 loops, then another 45 seconds of recovery at the end of the song. Challenge: Take each section a little steeper than the first 30-20-10 song. The finish is in sight!
Song 7: Tabata drills at moderate level of resistance. The team behind you wants to win. Show them who's boss.
Song 8: This is our steepest, hardest push today! Start at the heavy side of "moderate" and every 30 seconds, add resistance. Do not let your pace wane. We are in this to win this.
Song 9: Take the first minute to recover at easy. We are in the valley, and the finish line is up at the top of this small mountain. Go from moderate to hard to anaerobic during the final 3 minutes.
Song 10: Cool down victory lap!