Superstar Ride

• 1. 8:06 - Which Way You Going (Robbie Rivera) - Warm up: seated flat, focus on elevating heart rate slowly to 65% using rhythm, centering the body on the bike, preparing for the ensuing climb. (seated flat)
• 2. 6:22 - This Time (Klaus Remix) (DJ Antoine) - As the hill rises, focus on finding rhythm and cadence on the climb, in the saddle, slowly raising the heart rate to 75%. (seated flat)
• 3. 9:47 - No More Drama (Thunderpuss Remix) (MJ Blige) - Standing climb/standing flat
• 4. 4:06 - Drowning (Cleveland Lounge) - As the hill increases, moving out of the saddle, shift to softening the movement, relaxing into the hill, strength with flexibility, yielding body against an unyielding hill. (seated flat/standing flat)
• 5. 6:12 - Don't Tell Me (Madonna) - Working to the strength of the body without falling prey to our weaknesses; the heart rate increases to 85%, jumping on the hill, focusing on smooth and consistent transitions. (jumps)
• 6. 3:39 - Have A Nice Day (Bon Jovi) - Seated flat/recovery (seated flat)
• 7. 5:10 - Pavement Cracks (Annie Lennox) - Back into the saddle, feeling the rhythm of the climb, maintaining a heart rate of 80% and a strong cadence of 80; balancing resistance, leg strength and heart rate. (seated flat/seated climb/seated flat)
• 8. 5:10 - Sweet Emotion (Aerosmith) - One last drive on the mountain, heart rate is 80 to 85%, out of the saddle, focusing on breathing and hard driving cadence of 80. pushing hard, but maintaining control of the emotions and exertion; spending our energy wisely, never using what we can't afford to spend. (seated flat/30 seconds sprints/seated climb)
• 9. 5:57 - Tutti I Brividi Del Mondo (Ombretta Fallini) - Working to the strength of the body without falling prey to our weaknesses; the heart rate increases to 85%, sprinting on this hill, increasing to the highest gear you can handle and giving your best effort to reach the top. (sprints 30 seconds on/off).
• 10. 5:54 - When Doves Cry (Prince) - Working to the strength of the body without falling prey to our weaknesses; the heart rate increases to 85%, jumping on the hill, focusing on smooth and consistent transitions. (jumps)
• 11. 5:55 - Run (Snow Patrol) - Cool down. Into the drift, heart rate recovers to 65% or lower, hydrate, and brings the mind and body back off of the mountain. (seated flat)
• 12. 4:47 - Witness (Sarah MacLachlan) - Cool down & stretch

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