On The Move: SPINdurance 2019.1 458

Inspiration:  Winter has returned to Grand Rapids, MI this weekend…a few inches of snow, sub-zero temps and talk about even colder wind chills!  It’s a great day to hibernate with a new Spotify SPINlist for an upcoming Endurance Ride.  Several classic rock tracks from Styx, The Doobie Brothers, The Police, Fleetwood Mac and Steely Dan…and just as many tracks from the past 5-6 years…and two current favorites for a great recovery at the end.

I updated the Zone goal for this ride…emphasis on Green / Zone 3, with a good amount in Zone 5, followed by Yellow, Blue and White:

Zone 1 (White): 5%…Zone 2 (Blue): 10%…Zone 3 (Green): 40%…Zone 4 (Yellow): 25%…Zone 5 (Red, Ring of Fire, Tunnel of Fire): 20%

Genre:  Classic Rock / Country, EDM, Pop, Rock

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

Warm up / Upper body stretch – Open Your Eyes / Snow Patrol

Quick Seated Flat – Can’t Hold Us / Macklemore, Ryan Lewis

Rolling Hills – Fire and the Flood / Vance Joy

Seated Climb, finish (at ~3:20) with a Quick Standing Attack – The Chain / Fleetwood Mac

Seated Flat with 30s Sprints (at ~1:30, 3:30) – Get Out Of Your Own Way / U2, Afrojack

Seated / Standing Flat at Tempo Pace – De Do Do Do, De Da Da Da / The Police

Hill with increasing resistance – On The Move / The Record Company

Continued steep Climb – Castle Walls / Styx

Standing Power Climb with Seated Attacks – The Phoenix / Fall Out Boy

Quick / Extended Seated Flat (opt. FTP Test / validation) – Sunlight / Gallya

Smooth Seated Flat – Rockin’ Down the Highway / The Doobie Brothers, Brad Paisley

Smooth Climb – All Along the Watchtower (Sons of Anarchy version) / Billy Valentine, The Forest Rangers

Seated Flat with natural to increasing cadence – Sunchyme / Dario G

Starting the final Climb – Do It Again / Steely Dan

Seated / Standing Climb with incr. resistance (opt Jumps on a Hill) – Take Me To The River / Talking Heads

Running on a Hill (push at ~0:38, 1:27, 2:15) – Trouble / Imagine Dragons

Seated Flat – Welcome Home, Son / Radical Face

Quick seated Flat – Sex on Fire / Kings of Leon

Sprints (runs at ~0:58, 1:45, 2:44) – Run For Cover / The Killers

Cool down – Sunflower / Post Malone, Swae Lee

Stretch – Better / Khalid

On Spotify:

On YouTube:

SPin the News:

Testing and training this winter on the bike

“If you can’t measure it, you can’t improve it.”

https://triathlonmagazine.ca/feature/testing-and-training-this-winter-on-the-bike/

 

 

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