How SWEET it is!

With a studio full of brand new LifeFitness/ICG IC6 bikes…this Monday’s ride at the Mary Free Bed YMCA Cycle Studio will be filled with SWEETness: a sweet playlist, a sweet spot-forward ride profile, and a sweet group of dedicated cyclists! After checking out the new equipment, its clear that this newest generation of these IC6 bikes is the best yet: better monitor, rock solid frame, better gear control (knob vs. lever), smooth cycling motion, etc. VERY SWEET!

The following from Wattbike (https://us.wattbike.com/blogs/training-programmes/sweet-spot-cycling-training-zones):

What is Sweet Spot Training?

Put simply, sweet spot training refers to a specific training intensity. If you’re going to incorporate sweet spot training into your cycling, you’ll need to first know about cycling power zones and Functional Threshold Power (FTP). The sweet spot training zone is generally found at the upper end of Zone 3 and the lower end of Zone 4 when talking about cycling power zones. This will be around 88-93% of your FTP or 75-85% of your maximum heart rate (MHR) – but we’ll get to that later on so don’t worry if it makes no sense to you now. The goal of training at sweet spot intensity is to put your body under enough stress to make positive physiological adaptations while still being able to sustain the efforts over a longer duration. In other words, you’re at the sweet spot between endurance and intensity.

Sweet spot and more, from LifeFitness / Team ICG…the fifth line of this chart, HEAT, is also known as the Sweet Spot, an optimal blend of Zone 3 (green) and 4 (yellow). No worries, this ride starts and ends in Zone 1 (white), with moments of Zone 2 (blue) for active recovery, and peaks in Zone 5 (red, with flames) for a nice sweet balance of all FIVE ZONES.

And did I mention…this is my new FAVORITE playlist. 14 tracks PLUS a bonus track, adding just a few more minutes to a standard 45-minute ride.

Notable tracks include: Be With You (Muse), Everybody Get Up (Yes Yes No Maybe), Dracula (JENNIE remix), Younger You (Miley Cyrus), and two SWEET Alex Warren tracks (You Can’t Stop This & Getaway Car)!

Let’s go for a ride…INSIDE!

Summary ride profile & playlist:

• Warm-up: Sweet To Me / Nick Jonas
• Combo flat: Lucky Day / Louis II
• Combo power climb: You Can’t Stop This / Alex Warren
• Seated flat with spin-ups: Save Me Tonight / Jennifer Lopez, David Guetta
• Progressive combo climb: Be With You / Muse
• High-energy combo flat: Everybody Get Up / Yes Yes No Maybe
• Combo climb: Jesus Is A Woman / James Smith
• Sprints on a hill: New Religion / Bebe Rexha, Faithless (see featured MUSIC VIDEO, On YouTube, below)
• Combo hill: How You Like Me Now / The Heavy
• Quick seated flat with sprints: Getaway Car / Alex Warren
• Jumps on a hill: Don’t Carry It All / The Decemberists
• Quick seated combo flat: When I Wake Up / The Pretty Reckless
• Final progressive climb: Dracula (JENNIE Remix) / Tame Impala, JENNIE
• Sprints: Say Goodbye / Cheat Codes
• Cool down & stretch: Younger You / Miley Cyrus

On Spotify:

On YouTube:

spIn the News:

https://www.veloi.app/blog/training-methods-explained

Find YOUR sweet spot and ENJOY THE RIDE!