Superstar Ride

• Warm up - Which Way You Going - Robbie Rivera (8:07) - maximum heart rate 65%, RPE 4 (seated flat, focus on elevating HR slowly to 65% using rhythm, centering the body on the bike, preparing for the ensuing climb)
• Seated climb - This Time (Klaas Mix) - DJ Antoine - (as the hill rises, focus on finding rhythm and cadence on the climb, in the saddle, slowing raising the HR to 75%.)
• Standing climb/seated flat - No More Drama - Mary J. Blige
• Standing climb - Drowning - Cleveland Lounge - (as the hill increases, moving out of the saddle, shift to softening the movement, relaxing into the hill, strenght with flexibility, yielding body against unyielding hill).
• Jumps - 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.
• Seated flat/REC - Have a Nice Day - Bon Jovi
• Seated climb - Pavement Cracks - Annie Lennox (back into the saddle, feeling the rhythm of the climb, maintaining a HR of 80% and a strong cadence of 80; balancing resistance, leg strength and heart rate.
• Standing climb - Sweet Emotion - Aerosmith (one last drive on the mountain, HR is 80 - 85%, out of the saddle, focusing on breathing and a strong cadence of 80. Pushing hard, but maintaining control of the emotions and exertion; spending your energy wisely, never using what we can't aford to spend.
• Sprints - Tutti I brividi del mondo (Original Edit) - Ombretta Fallini (working to the strength of the body without falling prey to our weakneses; the HR 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).
• Jumps - When Doves Cry - Prince (Jump to the finish line; on the hill; HR to 90% focusing on smooth and consistent transitions)
• Cool down - Run - Snow Patrol (into the drift, HR recovers to 65% or lower, hydrate, and bring the mind and body back off the mountain.
• Coll Down - Witness - Sarah McLachlan - good time to flush the legs, stretch the upper body while still on the bike then slowing the legs to a stop, dismounting the bike and stretching the lower body on the floor

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