Endurance - Oympics Theme

This is a great Endurance class - very challenging! It relies on your abilities to coach through some discomfort. There are two long songs in here designed to make the participant work their mental focus as well as the physical technique. Good luck and good cycling!

• Call of the Champions 4:59
  Mood music - start playing 5 minutes before you plan to start class.
• Chariots of Fire 3:34
  Warm-up and class introduction. Explain that this is an endurance ride for the most part. The last few songs are meant to push into anearobic (HR 85%+).
• Eye of the Tiger - Survivor 4:04
  Seated Flat - Increase HR to 75%-80%. How? Increase the resistance to simulate a bigger gear and start to pick up your pace. Relax into H1, relax the mind and the body. Float your feet over the pedals, smooth and round. Increase your cadence. Concentrate on holding this cadence constant. Increase your cadence again. You are definitely out of your comfort cadence with this resistance. Final increase your resistance just a bit and HOLD this speed! We are warm and ready to ride!
• Blood is Pumpin - Voodoo and Serano 7:44
  Standing Flat - Keep HR below 85%! Breathing is controlled and steady. Relax your face, relax your arms, relax your shoulders. Pull up your knees to your chest, push your hips back, engage all the muscles.
• The World's Greatest - Ali Soundtrack 4:35
  Seated Climb - Start on a moderate level incline 60% of maximum. Settle into climb. Feel how this differs from a flat hips back, muscles engaging to drive the pedal. Add resistance it is getting steeper, maintain cadence! Push and pull, power up the slope, control. Add resistance final increase. This should be the maximum incline that you can do. Focus on the strength, find your breathing, don't slow down the legs, maintain cadence. Finish as strong as you started!
• One Girl Revolution - Superchick 3:15
  Recovery JOG - HR still above 65%-70%. Breathing is heavy but not ragged or hard. Light resistance to help flush out the lactic acid.
• Never Gonna Stop - Rob Zombie 3:10
  Standing Climb - Moderately heavy resistance, surge at never gonna stop and continue to surge but turn up the resistance with scream if you want it working the concept of surging and then adding in a switchback!
• Release - Afro Celt Sound 9:00
  Seated Flat - Relax. Find YOUR Rhythm. Close your eyes and pedal feel the full circle one pedal stroke after another. Get into the zone. HR less than 85% - breathing controlled and steady
• Watch Me Shine - Legally Blond Soundtrack 3:16
  Standing Climb - Heavy resistance, surge at watch out
• It's My Life - Bon Jovi 3:45
  Seated Climb/Standing Climb - Surge in seated and recover in standing. Have the participant stay in the standing climb position from the previous song - endurance don't sit down. Adjust the resistance so that it feels like a moderate climb in the standing position (60%ish). When the chorus winds up, "its my life", start the surge and hold it for 30 seconds in the seated climb/surge position. Recover in the standing climb position for approximately 30 seconds before the next chorus comes. If you have anything left to give now is the time, challenge, don't give up yet! Mind over body! You are strong and powerful. Drive this home!!!
• We Are the Champions - Queen 3:01
  Seated Flat - Keep your cadence strong and steady. Work on controlling your HR. We are trying to bring our HR back under control, around 65%-70%. Relax your upper body, shoulders, arms, face. Relax your breathing. Float your feet over the pedals, smooth and controlled.
• Reach - Gloria Estefan 3:49
  Cool-down and stretches.
• Once in Every Lifetime - Leann Rimes 4:43
  Off bike stretches.

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