All For You~~~~~Hill Drills

• Blue Man Band - Warm-up (not sure of name of song, only music, no words). I explained ride here, we are going to climb for 2 songs, and you can recover on the next song or follow me. Try to come back to the same resistance as you were at on your last climb or add some and keep your pace..Hehehe! Heartrate check. Song time: 2:48
• Moby - Go....Started winding up legs on about resistance #3, kept it there for about 1 minute. Started adding resistance every 30 seconds until we were on a climb, resistance about #7. That was at the end of this song. Heartrate check. Song time: 3:38
• Linkin Park - Hit The Floor....Kept our tension on #7, stayed seated and worked into our climb. I told them to think about keeping pace. At this point they thought it was EASY! Song time: 2:46
• Switch Foot - Meant To Live.....I told them to continue to climb, steady and smooth, seated. I kept reminding them to keep their pace. I said "don't touch that knob". But I told them if they needed to slow down and take a break to go ahead. Nobody did, they were okay at this point. Song time: 3:27
• Queen - You're My Best Friend.....over the top of hill, take off (reduce) tension to a #3, spin down hill, NO coasting, Work just as hard on the downhill. At the bottom, you can spin and recoup. If you are fine, take resistance to a flat #5+. Keep it here, get a drink if you need one. Towards the end of song, I had them start to increase resistance every 10 seconds. Getting ready for the next climb. Song time: 2:54
• U2 - Hold Me....This time is a standing climb. I asked them to take their tension back to where we were in last climb. If they felt good last climb at that resistance, increase it this time. My cues were, try to keep your pace and form. Try not to lower your resistance. Work through it, strong legs, Breath, power through the glutes and hamstrings, press through the heel. Also noticed a lot of swaying, reminded them to try to stay center as much as possible. I asked about heartrates and everyone's was up about 85-90+. Song time: 4:47
• Rolling Stones - Paint It Black.....Continue the standing climb. They may pull their butts back over the seat, but continue to stay off the seat. I reminded them not to lean forward on handlebars, keep weight over seat, press through heels. Try to keep your pace...Checked heartrates, all 90+. Song time: 3:48
• Sister Hazel - All For You.....downhill, spin, after about 1 minute, I offered something else to do if they felt recovered and wanted to pick up heartrates a little. On a flat #5+ nice pace, on chorus...stand and run. We continued this until song was over. After about 2 minutes, I asked them if their heartrate was back up and if it was to slow down and bring it down before the next climb. Song time: 3:40
• Shania Twain - Party For Two....Take the resistance back to where you were on your last climb. I bet your wheel is smoking!!! You can stand, sit, pull back anything to get you through this climb. I did something similiar to (Sister Hazel) except with more resistance. Standing and picking up the pace on chorus. This upbeat song helped. Checked heartrates and they were back up....85-90+ Song time: 3:33
• Scissor Sisters - Comfortably Numb....asked them to keep their tension where it is, continue to climb. Keep their pace. Not many could chat, BUT I did hear they didn't like this version of song. Does Pink Floyd sing this too? I think that is what I heard. I told 'em to shut-up and climb, lol! Song time: 4:47
• The Snack - My Sharona....over the top of hill, reduce (take off) resistance. Spin to bottom. I allowed them to recover for about 2 minutes. Asked about heartrates, a few were recovered. We did some jumps. On a flat 5+, 4 counts up and 4 counts on the seat. Smooth, don't pull with arms. We do itty bit jumps (little bit off seat) 10x. Little higher jumps 10x. Little higher jumps 10x. If you have more time, they can sit and reduce resistance back to #3 and recover for next climb. YES, I said NEXT climb! Song time: 4:58
• Cake - The Distance.....get that resistance down. Take it to the where you were on the last climb. Keep seated, keep seated, on chorus, stand and add a little resistance. Back down to the seat and try not to lighten resistance. OUCH!!! It is their choice to add resistance. They can just stand on chorus and pick up the pace. Song time: 3:07
• Red Rider - Lunatic Fringe.....I remind them to keep their pace, song slows down in the beginning. Here they are huffing and puffing. I have them seated. I am reminding them of form. Shoulders down, elbows bent, try to relax upper body. I notice everyone is in their own world, working as hard as they can. I stand and pull back over my seat, for about a minute. Back down to seat and continue to climb for a minute, again stand and pull back for 1 minute. Song time: 4:24
• Match Box 20 - Music In You.....over the top, lighten up to downhill spin. I ask them how they are doing, not many answer at this point, just making lots of exhausted faces. I tell them to recover as long as they want. I recover for about 2 minutes. Stand with my resistance on about 6 slow up and back over saddle. We do 20 of these, sit and spin for 30 seconds and back up and do 20 more. We continue this until end of song. Song time: 5:02
• David Bowie - China Girl...You can use this song as another climb or start cooldown. We climbed here. Taking our resistance to where we ended on last climb. After 1 minute, we add a little bit of resistance. Kept it here, after another minute, added more tension. Kept it here until end of song. It was about another minute. Remember to always have them check heartrates. Song time: 4:19
• Daryl Hall & John Oates - Sara Smiles.....I continued to have them climb here for another minute or so. I had them gradually reduce resistance every 15 seconds, keeping their pace. Until they were on a flat 5. Song time: 3:11
• Celine Dion - The First Time Ever I Saw Your Face.......YEH!!!!! Cool Down.

I always remind them to take a break and get a drink WHENEVER they need it. I will slow down and get a drink when I need it to. Not everyone needs to get a drink at the same time we are all different. Usually on the recover song I noticed they would grab their water bottles. But I continued to remind them to do so. Also...always remember heartrate check. Not everyone in my class wheres a monitor, but they know the scale and they know when they are where they want to be.

Now Go Climb,
spinmom

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