Higher Power 511

So much going through my mind these days…one SHIT SHOW after another!

But trying hard to keep it on the POSITIVE side of things, I am so ready for another autumn in PURE MICHIGAN. Looking forward to some outdoor rides, fresh picked apples, walks through the woods, and ART PRIZE (a bi-annual art exposition and competition that takes over downtown Grand Rapids, MI!). Last week my wife and I saw Mat Kearney Live at a favorite outdoor venue (PERFECT fall’ish evening!). I wasn’t quick enough to document it with my iPhone camera, but mid-way through the show, Mat ran through the crowd and stopped just an arm’s length beside me to take in the audience perspective of the outdoor stage. He’s a GR crowd favorite, so talented and a seemingly “good guy”…must check out Mat if you don’t know his music and his most recent works on JANUARY FLOWER. AND also looking forward to more time with my parents, my daughters and their husbands, and my fast-growing grand daughter!

This week also marks the start of my first weekly-scheduled class at the local YMCA in about 18 months! I’ve been happy to sub a few classes and focus more on my at-home workout routine, but now that fall is around the corner…time to get back to a regular class schedule. I am so thankful to be starting my 9th year of classes at the Grand Rapids area YMCA. Truly an awesome part of my West Michigan community.

Here’s a look at the ride for Monday’s class at the Mary Free Bed branch in Cascade Township. The Cycle Studio is still closed, so all Cycling classes will continue in Gym #5 as they have been for about the past year. LET’S RIDE!

WARM-UP – POWERLESS / Mat Kearney

ALT SEATED / STANDING HILL – INNER LIGHT / Elderbrook, Bob Moses

SEATED HILL with SETS OF JUMPS ON A HILL – COLD HEART (REMIX) / Elton John, Dua Lipa

SEATED / STANDING SPRINTS – STAY MINE (REMIX) / Timmy Trumpet, Afrojack, Gabry Ponte

PROGRESSIVE CLIMB, ALT SEATED / STANDING – ADRENALINE / X Ambassadors

SEATED ACCELERATIONS – HIGHER POWER (REMIX) / Coldplay, ZHU

ATTACKS ON A HILL – INSANE / DHALI, Dominic Neill, Michael Calfan

EXTENDED SPRINTS – LOST IN SPACE / Armin van Buuren, John VanDeynhoven

ROLLING HILLS – BAD HABITS (REMIX) / Ed Sheeran, Joel Corry

SPRINTS – OUT OUT / Joel Corry, Jax Jones, Charli XCX, Saweetie

POWER CLIMB – LEMONS / Loud Luxury, Tyler Mann

RUNNING ON HILL – HOPE / Sigma, Carla Marie

FINAL SPRINTS – NEVER LET ME DOWN / Gorgon City, Hayley May, t e s t p r e s s

COOL DOWN & STRETCH – BETTER / Khalid

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SPIN the news:

How to train with power – and 6 key metrics to understand

https://www.bikeradar.com/advice/fitness-and-training/how-to-train-with-power/