Guiding Light 454

Inspiration:  For the 2019 RESOLUTIONISTS out in full force now, a GUIDING LIGHT can be the key to success and maintaining a sustainable modification of behaviors (i.e. no more bad habits).  In the Cycle Studio another guiding light could be right in front of you!  With the new year, why not take time to set new goals, make a realistic plan and take action with the help of your guiding light.

A few notes about this ride profile  and music track list…

Since we launched the ICG Power Training / Coach By Color program, I’ve been using the first week of the month as an opportunity to test / re-test power for FTP (Functional Threshold Power) as part of the class (but only as an option for anyone who is interested).  On the subject of FTP, you should check out the YouTube video post below.

No surprise that I have some new music on this playlist.  I found a new-to-me track while looking for a rider requested track by Creedence Clearwater Revival.  Look for the new music from Mumford & Sons, ZAYN, Blackway/Black Caviar, and Avril Lavigne.   All Four Walls (Gorgon City, Vaults) is another to check out (see video below)!

Make 2019 your best year yet…Enjoy the ride.

Genre:  Alternative, EDM, Pop, Rock

Duration: 63 minutes (also a 45m version for a shorter ride)

Summary Ride Profile & Playlist: 

Warm up – Guiding Light / Mumford & Sons

Seated / Standing Flat – Where Are You? / Sultan + Shepard, Andreas Moss

Seated / Standing Hill – Burn / Super8 & Tab, Hero Baldwin

Seated accelerations / Sprints – No Candle No Light / ZAYN, Nicki Minaj

Seated Flat into the wind (5 MINUTE FTP / POWER TEST) – Spaceman (Tiesto Remix Edit) / The Killers, Tiesto

Alt Seated / Standing Flat – Tie Me Down (L’Tric Remix) / Gryffin, Elley Duhe

Quick Power Climb (Standing) – Fortunate Son / John Fogerty, Foo Fighters

Seated to Standing Hill – Animals / Siamese

Alt Seated / Standing Hill with opt. Figure 8’s – All Four Walls / Gorgon City, Vaults

Tabata Sprint Intervals – Say So! / The Entrepreneurs

Jumps on a Hill – Hear Me Now / Bad Wolves, DIAMANTE

Power Intervals – Hold On / musicbyLukas, Mastrovita

RIDERS’ CHOICE / Extended Free Track – Dirty Organ (Extended) / Freemasons, Joel Edwards

Alt Seated / Standing Flat with opt. Jumps – Feel Alive / D-Sol, Katt Rockwell

Seated to Standing Climb – What’s Up Danger / Blackway, Black Caviar

Sprints – Nice2KnoU / All Time Low

Cool down & Stretch – Tell Me It’s Over / Avril Lavigne

On Spotify:

Full 60m ride

Shorter 45m ride

On YouTube:

In the News:

Keeping your New Year Resolutions

https://gadgetsandwearables.com/2019/01/01/fitness-new-year-resolution/

 

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Find me on Spotify, Twitter, Instagram & other places on the web...or at my local YMCA in the Cycle Studio! Recently ICG® WATTRATE® POWER certified, I've been a certified Mad Dogg Athletics Spinning Instructor since October 2012. I have taught classes at Davenport University, The University Club, SNAP Fitness (Watermark CC), Grand Rapids Parks & Recreation Dept., and Greater Grand Rapids YMCAs. Be Well... Enjoy the Ride! 🚴🏻🎶😅

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