Just do IT! Crushin'...Doing...Beat...Pump...Killin'...Hit...Worth...Shake...Love...Whip...Leave...Push...and Earned IT. Happy Easter
Doing It 252
Get Ready To Explode 326
This 2016 mix uses a favorite 7-minute drill! Can also be done as a shorter 5-minute version. Breaking the ride into 1-minute segments: 1st minute is all seated, and each minute following…gradually more time standing, until the last minute which is all standing. Overall half the time is seated, half standing. I like the 7-minute version best.
Inspiration: For this ride I used longer tracks, 7-9 minutes, for more of an endurance theme…but no worries, still some intense sprinting to do this time. For the 4 Minutes track I used a drill from previous classes…the 1st minute is all seated, the 7th minute is all standing…the 2nd – 6th minute segments are progressively less seated and more standing in 10 second increments. I used this playlist / profile for two classes this week and got some great feedback…check it out!
Genre: Alternative, EDM, Pop
Approximate time: 64 minutes
Ride Profile & Tunes:
Warm Up / Seated & Standing Flat – Memories / Romeofoxtrott (7:39)
Seated Flat w/ Sprints – Ghost Town (Steven Redant Remix) / Adam Lambert (7:03)
Seated / Standing Hill – Twilight Zone / Golden Earring (7:58)
Continued Steep Hill Climb (Seated / Standing) – Riders On The Storm / The Doors (7:07)
Tabata Sprint…
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Raging Fire 175
A look back at this favorite profile/mix from 2014…LET’S RIDE!
Inspiration: Back to the blog with plenty of new music from Spotify! Another great track from Phillip Phillips…Raging Fire.
Genre: Alternative, Contemporary Christian, Electronic/Dance, Pop, Rock
Approximate time: 60 minutes
Ride Playlist:
Preview and purchase at iTunes
One Night Town (feat. Mat Kearney) – Lights Out
Savages – Savages
Another One Bites the Dust – Queen: Greatest Hits
Move – Salute (Deluxe Edition)
Higher – The Bad & the Better
Head Over Heels (Original Mix) – Head Over Heels EP – Single
Let the Groove Get In – The 20/20 Experience
Mmm Yeah (feat. Pitbull) – The Secret
Do Or Die (Afrojack vs. THIRTY SECONDS TO MARS Remix) – Forget the World (Deluxe Version)
Hunter – G I R L
White Noise / Red Meat – White Noise / Red Meat – EP
Derezzed (Remixed by Avicii) – TRON: Legacy Reconfigured
New Lease On Life – Welcome to the New
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(for the ride) Inside Friend 506 and a ‘420’ Bonus
Would have never in a MILLION YEARS thought that something like these past two years would happen in my lifetime! It’s not been great, but it’s forced some positive changes in lifestyle, work-life balance, etc. It’s good to see positive trends over the last few months! Take care, stay safe, BE WELL…ENJOY THE RIDE!
Inspiration: WTF! Life on Earth has changed so much since I signed off for an intentional pause, just before the start of Lent. The irony of lent this year, turns out I gave up more than blog posts this lent…worse yet, tens of thousands of people are loosing their battle with Covid-19, and many survivors struggle with anxiety and depression. These circumstances are testing all “pillars” of health and wellness (physical, mental, financial, etc.). Over the next months, years we’ll be dealing with the collateral damage of this “novel” virus.
I’m so thankful that outside of the cycle studio, my work is deemed ESSENTIAL and I’ve been able to work from home…and thankful that my co-workers, wife, parents, daughers, their partners, my AMAZING granddaughter, and other friends and family are healthy and managing this pandemic as well as can be expected!
Now, let’s change the subject…
A quick follow-up SHOUT-OUT…
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Here We Come 441
This month, the Wolverine Worldwide Family branch of the Greater Grand Rapids YMCA became the third location in this association to roll out the Life Fitness / ICG Coach by Color indoor cycling program with all the new equipment. This is great news for members (and instructors) that call the WWY their home branch and love studio cycling!
This was my post from about four years ago when the program was launched at two other GRYMCA branches…
Inspiration: This is PRE-LAUNCH week for two updated studios / studio cycling programs at the YMCA of Greater Grand Rapids. Two of the five branches are in the process of updating the studio, equipment and instruction methods this week…kicking off the new program next Monday, October 8th! The new equipment is LifeFitness / IC-6 indoor bikes…the new method is Coach By Color…new studio includes fresh paint, updated lighting and flatscreen HD monitors that are integrated with participant bikes. The bikes also have Bluetooth wireless technology that enables participants to exchange user settings and workout results with their smartphones and the ICG Training app.
The new look…inside the Spartan Stores Family YMCA in Wyoming, MI.
Needless to say this is a great opportunity for members (and instructors) to improve their indoor cycling experience and overall health and fitness.
Though I am now on-line Coach By Color certified, I have much more…
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