🔥 Fire 🔥 509

Just put this together while preparing to get back in the saddle, subbing a couple of classes at the Mary Free Bed YMCA the first week of April. While I’m not looking forward to being masked-up for the full 45-minute class, I think it’s a BETTER SAFE THAN SORRY situation and I’m so happy to be associated with the Grand Rapids area YMCA for taking the high road and following the state-recommended guidelines for COVID-19 safety measures to help stop the spread. Such a disappointment to see that guidelines are not consistently followed or enforced at some studios here in west Michigan…enough said.

My wife and I received the 2nd round of Moderna’s two-dose vaccine last week…the light at the end of this dark tunnel is growing brighter and yet precautions are needed until others do their part and consider getting vaccinated as soon as possible.

Today’s SPINLIST is a prime 50-minute HIIT ride, mixed terrain, mixed genre, multi-position BURNER! Most of these tracks are NEW and FRESH FINDS thanks to SPOTIFY and their tailor-made, weekly playlists: NEW MUSIC FRIDAY, RELEASE RADAR, DISCOVER WEEKLY. If you haven’t checked these out yet, do it this week! If you’re a Premium SPOTIFY addict like me… https://open.spotify.com/user/1245380664

Here’s the playlist and summary ride notes. Stay safe, be well…ENJOY THE RIDE!

  1. INTRO & WARM UP
    • For the First Time (Acoustic version) / The Script
  2. SPIN UP’s – ALTERNATING SEATED / STANDING
    • Problems (E) / Don Diablo, JLV, John K
  3. FIRST HILL – STANDING ATTACKS
    • Miles To Go / Kaskade, Ella Vos
  4. QUICK SPRINTS
    • Drivin Thru the Night (Jai Wolf Remix) / Petit Biscuit, Jai Wolf
  5. MORE SPRINT WORK with JUMPS – ALT SEATED / STANDING
    • Golden / Harry Styles
  6. HEAVY HILL CLIMB – SEATED to STANDING
    • Dancing With The Devil / Demi Lovato
  7. JUMPS and/or UPPER BODY PRESSES
    • Levitating / Dua Lipa
  8. GROUP RIDE with QUICK SEATED DRILLS
    • Must Stop (Falling in Love) / ONR, Phantogram, Icarus
  9. POWER CLIMB – ALT SEATED / STANDING
    • Foolproof / Hayden James, Gorgon City, Nat Dunn
  10. STANDING SPRINTS with INCREASING INTENSITY
    • On Our Way / MercyMe, Sam Wesley
  11. FIRST OF TWO HILL CLIMBS – ALT SEATED / STANDING
    • Bloodstream / twocolors
  12. FINAL “FIRE” HILL – SEATED to STANDING
    • Fire / Two Feet
  13. “FIRE” SPRINTS – SEATED or STANDING
    • Weirdo, Pt. 2 (E) / NoMBe, Loote, Ryan Riback
  14. COOL DOWN & STRETCH
    • Peaches (edited) / Justin Bieber, Daniel Caesar, Giveon

On SPOTIFY…https://open.spotify.com/playlist/6m0BMHuLmJyNR1C7WSCLy8?si=xXgP6yIcRZujtlKu75U_Qg

AND…for those who asked, here’s the playlist and summary ride notes for my ADRENALINE 508 post earlier this month

  1. INTRO & WARM UP
    • Pontiac / Mat Kearney
  2. OFF & RUNNING! – ALTERNATING SEATED ACCELERATIONS & STANDING JOGS
    • Assassin / Sultan + Shepard
  3. HILL CLIMB & JUMPS
    • Places / Drove, Dillon Francis
  4. HILL CLIMB…PART TWO
    • Keep My Name Outta Your Mouth / The Black Keys
  5. STEADY INCREASING INTENSITY…SPEED WORK & BUILDING STRENGTH
    • Say I Won’t / MercyMe
  6. POWER CLIMB! ALT SEATED HILL & STANDING ATTACK INTERVALS
    • Back at It / Zayde Wolf
  7. SPINTS
    • Yeah I’m Feelin’ Alright / Rayelle
  8. ACCELERATION DRILLS – ALT SEATED / STANDING
    • Trapdoor / Gorgon City
  9. JUMPS (Modification: UPPER BODY PRESSES)
    • Anxious / Dennis Lloyd
  10. GROUP RIDE! STEADY PACE…INCR. RESISTANCE & INTENSITY
    • All You Ever Wanted / Rag’n’Bone Man
  11. FINAL CLIMB – ALT SEATED / STANDING, MAX EFFORT IN FINAL MINUTE!
    • Adrenaline / You Me At Six
  12. SPRINTS TO THE FINISH! – SEATED or STANDING
    • Giants (Jay Pryor Remix) / Dermot Kennedy, Jay Pryor
  13. COOL DOWN & STRETCH
    • My Way / Steve Aoki, Aloe Blacc

On SPOTIFY…https://open.spotify.com/playlist/4GP79q4auXdzVFCi6vLRZl?si=4d2K0WIXSq6u3iu-5J2Jeg

On YOUTUBE:

SPIN the News:

Indoor cycling training plan: smash your summer riding goals with this eight-week indoor training plan

By Jarred Salzwedel March 24, 2021

Training indoors doesn’t have to be aimless or boring – a structured indoor cycling training plan will yield effective gains to help you smash your summer riding goals

https://www.cyclingnews.com/features/indoor-cycling-training-plan/

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