Get Dat 469

Inspiration:  Taking this for a SPIN soon…should be a BURNER with just over an hour of great tunes…19 in all!  Have an awesome weekend…the first of Spring for everyone north of the equator.  ENJOY THE RIDE!

Genre:  Alternative, EDM, Pop, Rock

Duration:  62 minutes

Playlist and Summary Ride Profile: 

-01- Good Time / Ocean Park Standoff
Settle in, Warm-up, 4-zone “color walk”
-02- Bibia Be Ye Ye / Ed Sheeran
Alt seated flat / standing jog
-03- All Night Long (All Night) / Benjamin Ingrosso
Alt seated / standing climb
-04- Feeling / John Newman
Hill with 3-stages:  seated climb, standing climb, standing (or seated) attack (3 rounds)
-05- Gonna Be A Good Day / Rayelle
Power Climb!  Quick pace, strong gear…alt seated / standing
-06- Contra La Pared / Sean Paul, J Balvin
Jumps
-07- Monophobia / deadmau5, Rob Swire
Steady, rhythmic climb, increasing resistance…seated to standing finish
-08- Breaking Me Down / Soil
Quick seated flat with random spin-ups!
-09- Why Worry / Set It Off
Seated flat with Sprint intervals…standing, seated option
-10- Halfway There / Tiesto, Dzeko, Lena Leon
Alt seated hill / standing attacks!
-11- Horizon 83 / Syn Cole
Active Recovery +, Alt seated / standing flat…body / form scan
-12- Sally Walker / Iggy Azalea
Jumps, optional upper presses…combo
-13- Show Me Love / Above & Beyond, Armin van Buuren
Mixed terrain, visualization, leg isolations, seated attacks!
-14- Missed Connection / The Head and the Heart
Tempo ride, steady flat
-15- Pretend / CNCO
Seated climb, increasing resistance
-16- Get Dat / Rayelle
Seated flat with spin-ups…standing recovery
-17- Hang On (I See MONSTAS Remix) / Ellie Goulding, I See MONSTAS
Final Climb!  Alt seated / standing attack (2 rounds)
-18- Out Of This Town / Hardwell, VINAI, Cam Meekins
Sprint home!  Three seated and/or standing intervals with standing recovery
-19- Find My Own Way / GRiZ, Wiz Khalifa
Cool down, stretch, reflection…clean-up and roll!
On Spotify:
On YouTube:
SPin the News:

Zwift Is Trying to Take Over the World

THE INDOOR CYCLING PLATFORM DOESN’T JUST WANT TO GET E-RACING INTO THE OLYMPICS. IT ALSO WANTS TO CREATE A WHOLE NEW SPORT.

https://http://www.bicycling.com/racing/a26909273/zwift-racing/
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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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