Fire, Ready, Aim 492

Inspiration:  It’s the first weekend of the 2019 gun season for Michigan deer hunters, let’s hope the technique is Ready, Aim, FIRE!  That three-step technique works in the cycle studio too:  warm up, get psyched & get READY to ride…AIM your efforts to meet your goals…and when the time is right, let go and FIRE up and give it all you got! I’ve been using the full (60m) and short (45m) version of this ride profile all week and have many returning favorites & these NEW (to me) favorites: Colors, YOU, Love Me Again, Hey! Hey!  RESULTS HAVE BEEN AMAZING!

Also this weekend…the most talked about football game of the regular season (in Michigan), MSU / Michigan State Spartans v. U of M / Michigan Wolverines!  It’s a good one, tied at 7 in the middle of the 2nd quarter.  LET’S GO SPARTANS!

DON’T FORGET, MEN…this is our month, aka MOVEMBER!  I’ve been working on my mustache this month and sharing some stats to raise awareness about men’s health issues, including:

  • In the US, men die on average 5 years earlier than women, and for largely preventable reasons
  • 1 in 9 men will be diagnosed with prostate cancer in their lifetime
  • Testicular cancer is the most common cancer in young US men
  • And not only do men account for 3 out of 4 suicides, but suicide is also the second leading cause of death among US men aged 10-34

Learn more about MOVEMBER at https://us.movember.com

My Sunday Funday ride on deck for tomorrow and a great way to close out a great fall weekend!

Have a great weekend…Enjoy the Ride!

Genre: Alternative, Country, EDM, Pop, Rock

Duration:  62 minutes

Playlist and Ride Profile:

Warm up – My Own Hero / Andy Grammer

Alt Standing jog / Seated pick-up – Colors / The Knocks

Alt Seated / Standing Climb – I’m Not Alright (Frank Walker Remix) / Loud Luxury, Bryce Vine, Frank Walker

Quick Seated Flat with Spin-ups – YOU (BUNT. Remix) / Steerner, BUNT.

Hill Climb with increasing resistance – Control Your Body / DEKOVA

Alt Seated / Standing Hill with optional Figure 8’s – Love Me Again (Redfield Remix) / RAYE, Jess Glynne, Redfield

Quick Seated Flat transitioning to steep climb – Rusty Cage / Soundgarden

Alt Seated / Standing Power Climb – It Ain’t My Fault / Brothers Osborne

Hill #2 – Get You Alone / Sleeping Wolf

Sprints – Left Right / Hardwell Deorro, MAKJ, Fatman Scoop

Jumps on a Hill – Pride and Joy / Stevie Ray Vaughan

Riders’ Choice / Free Track – Fire, Ready, Aim / Green Day

Quick Seated Flat with random Sprints and Battles – Hey! Hey! / Moby, The Void Pacific Choir

Triple Threat Hill Sequence:

Alt Seated / Standing Power Climb – Burn It to the Ground / Nickelback

Steep Seated Climb with a Standing in the Fire finish – Careless Whisper / Seether

Final stage…Seated / Standing Attacks on a Hill – Not Giving In / Rudimental, John Newman, Alex Clare

Cool down & Stretch…RECOVERY STARTS HERE! – The Good Ones / Gabby Barrett

On Spotify:

On YouTube:

spIN THE NEWS:

A local Grand Rapids story to spin this time…

Get ready GR, a new boutique Cycle Studio is coming in 2020…LUNAR CYCLE

Indoor cycling studio plans opening

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