Man on a Mission 427

Inspiration: It’s been several weeks since cycle instructor and all-around athlete Matt Garbarino prepared his Guest Post for this blog. Matt is about halfway into his RUN ACROSS MICHIGAN, to pay tribute to and raise awareness of fallen law officers and their surviving family and friends. Matt has truly been on a MISSION for months preparing for this week. Check the SPin the News link below for a recent news story about his plan for the week…which will end in West Olive, Ottawa County, Western Michigan this Thursday afternoon.

Back to the Cycle Studio…today’s post is for a full hour ride that’s has a good balance of strength (hills) and speed (sprints) work. A couple Jump tracks (flat & on a hill), a free track, and some optional modifications round out this ride. The shorter 45m version is also on Spotify…link below.

Some new and repeated favorites on this ride include: the opening warm up track, a couple great climbs with Oh The Larceny, a couple instrumental tracks (Seek Bromance, Chimes Broken…from The Blacklist, Heart Shaped Box…from Westworld), current Drake and Panic!, and a fine finishing track by Andy Grammer.

Best wishes Matt!!!

Genre: Alternative, EDM, Pop
Approximate time: 61 minutes
SPINlist and Summary Ride Profile:
Warm up (Seated / Standing) – Ultimatum / Disclosure…
Alt Seated / Standing Climb – Man on a Mission / Oh The Larceny
Seated Sprints (2X) – Spaceship / Galantis with Uffie
Alt Seated / Standing Hill – Under the Ladder / MELOVIN
Standing Sprints (2X) – Seek Bromance (Instrumental) / Shaggy…
Seated to Standing Hill – White Flag / Bishop Briggs
Seated / Standing Hill with optional Figure 8’s – Live In The Moment / Portugal , The Man
Jumps – ALL I NEED / SUR
Quick Seated / Standing Hill – Check It Out / Oh The Larceny
Random, Tabata-style Sprints – Chimes Broken / Holy Fuck
Active Recovery / RIDERS’ CHOICE – Somebody Told Me / Charlie Puth
Alt Seated Hill with Seated or Standing Attacks – Blue (Da Ba Dee) / Sound Of Legend
Jumps on a Hill – Nice For What (edited) / Drake
Seated Climb with increasing intensity/resistance – Heart Shaped Box (Westworld version) / Ramin Djawadi
Seated Sprints – Take You Home / Jack Trades, Max Landry
Final Hill (Seated with increasing gear) – High Hopes / Panic! At The Disco
Final Sprints (3X) – Nice2KnoU / All Time Low
Cool down & Stretch – Freeze / Andy Grammer

On Spotify:

45m version:

On YouTube:

SPin the News:
DAY ONE – Run Across Michigan (WOOD TV-8):
http://www.woodtv.com/news/ottawa-county/reserve-deputy-begins-160-mile-run-for-fallen-mi-officers/1217206036

Advertisements

2 thoughts on “Man on a Mission 427

Leave a Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s