Hour ride with drills

I cannot tell you how much this site has helped me. There have been countless ideas for new music and drills. I feel now it is time to give back. Some might recognize what was picked off this site! Thanks and RIDE ON!!! If you have questions give me a shout back.

• 1. Follow You Down - Gin Blossoms- focused warm up
• 2. Ready to Go - Republica - sprints on chorus level 3-4-5-6
• 3. Steve McQueen - Sheryl Crow - surges on chorus 7-8-9
• 4. Don't Turn Off The Light- Enrique Iglesias - level 6, 30 seconds up, 30 seconds pull back adjust position about 1-2", clothes only is cued for more advanced riders - 30 seconds "clothes only" on saddle, back to seated position 30 seconds & repeat (make sure they have enough resistance ask for more if needed)
• 5. Run Around - Blues Travler level 7-8-9 out of saddle surges on chorus
• 6. Scream if You want to go Faster - Geri Halliwell level 5, increase speed 3x cadence check every 60 seconds
• 7. Tunnel of Love - Bruce Springsteen - level 6 seated 60 seconds, level 7 seated 60 seconds, add resistance and standing run 60 seconds, add and climb level 9 60 seconds, take off one to one and one half levels back in saddle.
• 8. With or With out You - U2 repeat drill #7 heavier start this time.
• 9. Dreams - Cranberries ON/OFF Drill from this site! They love it!!!!
• 10. Sweet Baby - Macy Grey - Heavy seated climb level 8 to 9 1/2
• 11. When Your Falling - Peter Gabriel level 8 Climb with surges on "when you're falling" (30 seconds)
• 12. Mountians Win Again - Blues Travler - level 8 race up the mountian. Class is a team working together depending on class size they may need to pair up. Each person or team gets a turn to lead the class up the climb. It helps when they cheer for each other. I go from bike to bike to count dowm their time. It depends on the size of class how long each turn is, usually 20 seconds is my max.
• 13. Duraude - Sandstorm level 5 Race loop home the music will take you there - I usually ride in saddle 1st half when music slows take the recovery and give them the option to stand and take it home for the rest of the song. If you don't have this song get it now it is awesome!!!!!
• 14. Knocking on Heaven's Door - Guns and Roses - Cool down
• 15. October Road - James Taylor - Stretch

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