Inspiration: My wife Bonnie (Bonita), celebrates her first 50-something birthday this week. She doesn’t follow my blog, but does make it to my spin class from time to time…so I’m planning to surprise her with this special birthday ride (including a few guest spinners).
Genre: Alternative, Christian, Pop, Rock, Dance
Approximate time: 63 minutes
Ride Playlist:
On Spotify:
On YouTube:
for the ride inside...Music playlists, Ride profiles, Guest posts, Studio reviews, and more... 
Is there a profile for this great play list?
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I’ll recreate it soon. Thx for your comment!
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Here you are…Enjoy!
-Steve
Summary Ride Profile
Birthday Girl…Bonita #132
67m
1-Warm up
2-Alt Seated flat/Standing run
3-Rolling Hills
4-Hill climb with opt upper body presses
5-Jumps
6-Alt Seated/Standing Hill
7-Seated/Standing Flat-leg drill starts 60s seated then 10s standing/50s seated….ends with last minute all standing
8-Jumps on a Hill or opt upper body presses
9-Sprints
10-Alt Seated/Standing climb
11-Standing Climb with short breaks in the saddle
12-Seated flat / active recovery
13-Trans from Seated flat to Standing climb with incr. resistance every 30s.
14-Seated/Standing Sprints
15-Cool down
16-Stretch
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