Inspiration: After two weeks of holidays and a winter snow storm, this Thursday it’ll be time to get back to the Endurance Cycling class…here’s this weeks ride playlist/summary profile.
Genre: Alternative, Dance/Electronic, Pop, Rock.
Approximate time: 93 minutes
Preview and Purchase at iTunes:
Warm up – Low Rider – The Hits
Seated / Standing Flat – We’ll Be Ok (feat. Wrabel) – Forget the World (Deluxe Version)
Seated Flat – Journey to the Center of the Mind – Loaded for Bear – The Best of Ted Nugent & The Amboy Dukes
Seated / Standing Hill – Let the Beat Control Your Body (feat. Louisahhh!) – Bromance #1 – Single
Seated Hill & Running with Resistance – Siren Call – Hello Memory (The Shit Robot Remix used in the Spotify playlist is not avaialable on iTunes)
Sprints – Here We Go – Until Now (Deluxe Version)
Seated / Standing Hill – Avaritia – while(1<2)
Seated Flat – Won’t Get Fooled Again (Original Version) – Thirty Years of Maximum R&B (Box Set)
Seated / Standing Flat – Let the Groove Get In – The 20/20 Experience
Running with Resistance – Echoes (feat. Andreas Moe) – A Town Called Paradise (Deluxe)
Jumps – I’m a Believer – All Star Smash Hits
Seated / Standing Hill – Devils Touch – Devils Touch – Single
Sprints – Blame (feat. John Newman) – Motion
Seated / Standing Hill – Stranglehold – The Ultimate Ted Nugent
Seated Flat – Basically (Radio Edit) – DJ Box – June 2014
Seated / Standing Hill – Killin’ It – Sorry I’m Late
Sprints – Burn It Down – Megalithic Symphony
Cool down & stretch – Waiting (Tom Lord-Alge Remix) – Six Feet Under (Music from the HBO Original Series)
On Spotify:
On YouTube:
for the ride inside...Music playlists, Ride profiles, Guest posts, Studio reviews, and more... 
Wow thanks for such a detailed response. As a new instructor I still struggle with choreography.
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How did you break up the 8 minutes of Stranglehold for climbing?
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Allison…good question. I like to start with seated climb, adding small amounts of resistance every 45-60 seconds. After 4-5 minutes, transition to standing (hand position 3) climb to the last minute of the track. Last minute is time to slowly move back to flat, gradually taking off resistance with slow / steady adjustments until light resistance. Cues to visualize climb, focus on up-stroke of pedals, keep pace 50+ RPMs, at least add small amts of resistance to pace self. Thanks for commenting!
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