All In: SPINdurance 2019 455

Inspiration:  Happy Saturday WEEKEND WARRIORS!  We had a strong showing at the Spartan Stores YMCA Endurance Cycle DEMO Ride this morning!   About 20 riders, 19 tracks, and 90 minutes of work centered on the SWEET SPOT (spans upper Zone 3 to lower Zone 4)…goal was:

Zone 1 (White): 5%…Zone 2 (Blue): 10-15%…Zone 3 (Green): 30%…Zone 4 (Yellow): 40%…Zone 5 (Red, Ring of Fire, Tunnel of Fire): 10-15%

Genre:  EDM, Pop, Rock

Playlist and Summary Ride Profile (brief moments of Zone 2 / Active Recovery between tracks)

Warm up / Upper body stretch (Zone 1-5)- Sound Of The Drums / Armin van Buuren, Laura Jansen

Seated Flat / 2 OPTIONS:  5 min FTP Power Test (Zone 5) -or- Steady pace at FTP (FTP validation test Zone 4) – Spaceman (Tiesto Remix Edit) / The Killers, Tiesto

Seated Flat (Zone 2-4/FTP) – Bitter Sweet Symphony / The Verve

Alt Standing / Seated Flat with Seated Accelerations (Battle Round) / Sprints (Zone 4-5) – All In / Lifehouse

Extended Seated Hill (Zone 4) – Saudade / Alex Metric, Ten Ven

Quick Seated Flat (Zone 3-4) – Unbelievers / Vampire Weekend

Extended Seated / Standing Climb (Zone 4) – Like A Motherless Child (Broken Places Remix) / Moby

Continued Climb with increasing resistance (Zone 4-5) – Lose Yourself (Soundtrack/Clean Edit) / Eminem

Quick Seated Flat (Zone 3-4) – Best I Ever Had / Gavin DeGraw

Sprint Intervals – 3X (Battle Round) (Zone 3-5) – D’Ya Wanna Go Faster / Terrorvision

Tempo Pace / Moderate Climb (Zone 3-4) – The Electric Road / Morgan Page, Lifelike, Lissie

Mid-Ride Stretch (~80 sec Zone 1) / Steep Climb (Seated / Standing) (Zone 4-5) – Short Change Hero / The Heavy

Riders’ Choice / Free Ride! (Zone 3-5) – Amazing (Kaskade Remix) / Seal

Quick Seated flat with leg drills (Zone 3-4) – Wonderland 2018 / Airborn

THREE TRACK ASCENSION:

– Seated Hill (Zone 3-4) – In The Wild / Dee Montero, Meliha

– Seated / Standing Climb (Zone 4) – Rock Me Amadeus (Extended 7m Version) / Falco

– Final Hill…Standing / Seated Climb (Zone 4-5) – Know My Name / The Blancos

Final Sprints (Battle Round) (Zone 4-5) – Circles / I See MONSTAS

Cool down & Stretch (Zone 1-2) – Youth (Remix) / Shawn Mendes, Khalid, Jessie Reyez

OTHER CLASS NOTES:

This profile was designed around use of the LifeFitness IC-series indoor bikes with Coach By Color / ICG Training Monitor and CONNECT group ride technology.  I made full use of the the POWER TRAINING modes and functions including: Battle mode for sprint intervals; all three display modes (group, personal, virtual/scenic); Leaderboards (all class, male v. female…ranked by distance, calories, watt/kg, speed, power).

This is a look at my results from the ride this AM…the group performance was very close to this…and on track with our GOAL!

 

ABOUT FTP 90 / ENDURANCE CYCLING CLASSES AT GRYMCA…My Un-Official Update:

Within the next week or two, more details will be communicated to members, this is a brief update on the current plan.

Three FTP 90 classes will be offered at the Downtown / DDHY branch location and other than 2 DEMO classes…no final decision on what if any classes will be available at SSY location.  The FTP 90 classes will be offered for a limited 8-week period this winter.

The tentative class schedule at DDHY: Tuesdays 7:00-8:30PM (Steve C), Saturdays 7:00-8:30AM (Mark L), Sundays 11:00AM-12:30PM (Jeff B)

Members will need to pre-register and pay for these classes beginning the week of 1/28/19.  Costs are $10 per class for members / $20 for the non-members.  There will also be a chance to sign up for one class per week (has to be the same day and time each week) for the entire eight weeks – $70 ($10 savings) for members and $130 ($10 savings) for non-members.

This information is subject to change…members should watch for OFFICIAL communication from GRYMCA about the cost and availability of classes.

So…I LOOK FORWARD TO SEEING YOU FOR AN FTP 90 / ENDURANCE RIDE THIS WINTER, this is YOUR time to go ALL IN!

On Spotify:

On YouTube:

BONUS VIDEO…GCN-Global Cycling Network / ASK GCN ANYTHING:

SPin the News:

The Fastest Way to Build Cycling Endurance

YOU CAN HAVE YOUR DAY JOB AND YOUR FITNESS BASE, TOO. HERE’S HOW.

https://http://www.bicycling.com/training/a20010132/the-fastest-way-to-build-cycling-endurance/

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