Inspiration: “Spring Break” starts of with a PTO (paid time off) day and my last 5:30AM at the downtown Grand Rapids Y. Here’s a 45 minute mix for the ride. Two favorites on this one are All These Roads and Little Me (Unplugged version) for the cool down…but check them ALL out.
Genre: Alternative, Christian, Dance, Pop, Rock
Approximate time: 49 minutes
Ride Playlist:
Moments Like This – Life Is Beautiful
All These Roads (feat. Zella Day & Sam Martin) – All These Roads (feat. Zella Day & Sam Martin) – Single
Zocalo (Featuring Gabriel & Dresden) – Shivers
Come With Me Now – Lunatic
Lessons In Love (All Day, All Night) [Chevy One Remix] – Lessons In Love (All Day, All Night) [The Remixes] – EP
Take It Low – Full Frequency
Bone Digger – Distraction
Attention – Weird Kids
Kashmir – Mothership (Remastered)
Heartbreak Dream – Heartbreak Dream – Single
Little Me (Unplugged) – Salute (Deluxe Edition)
Ride Profile:
1. Warm up
2. Seated/Standing Flat
3. Seated Flat with leg drils
4. Seated Hill & Running with Resistance
5. Seated/Standing Hill
6. Jumps
7. Seated Hill & Running with Resistance
8. Seated Flat
9. Seated/Standing Hill
10. Sprints (3x30s)
11. Cool down & Stretch
On Spotify:
On YouTube:
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Hi Steve, thanks for a great music profile. I’m curious about the leg drills in the 3rd song. What did you have riders do? Isolated leg drills? 30sec each?
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Thanks. In just under 9 minutes, a little bit of everything…isolations, accellerations/pick ups. There’s a 7 minute drill I do on longer tracks, alternating from seated to standing: 60 sec seated, next minute is 10s standing/50s seated, 3rd minute is 20s standing/z40s seated, then 30/30, 40/20, 50/10 and finishing with 60s standing.
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Hi Steve, great music for this ride. Thanks for posting. I am curious to hear what drills you incorporated in the third song. Isolated Leg Drills? 30sec each leg?
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