Virtual Reality Ride

This is a virtual reality cycle ride. The goal is to disassociate from the work itself and lose yourself in imagination. I tell them each song is a level in a video game. I threaten that if they don't do well in that level, we'll have to repeat it! I tell them to put on their virtual reality headsets/goggles. They don't know where they're going next.

Overview:

• Indiana Jones/Raiders of the Lost Ark theme song 5:56 warm-up
• Kryptonite 3:54 You are Superman! - fly over cities
• Life is a Highway - Rascal Flatts 4:24 German Autobahn: passing riders on rolling hills
• Jump - Van Halen 4:02 mushroom jumping a la Mario Brothers--jumps
• Yellow Submarine - The Beatles 2:31 powering a submarine under the ocean-lots of resistance!
• Down Under - Men At Work 3:44 Australia! climb Ayers rock-climb to standing climb
• Wipe Out - The Ventures 2:41 surfing in Australia!---running/surging on the drum rolls end with a wipeout
• Pirates Who Don't Do Anything - Reliant K (on Veggie Tale Album) 2:14 rescued by pirates-crazy run
• Fireproof - Pillar 3:45 climbing into a volcano-long slow climb
• Cut and Move - Day of Fire 3:25 spiraling down into volcano for treasure then spiraling out before it blows!-down hill run then uphill run
• Star Wars Theme 3:26 weightless in outer space-recover or flat jog
• Popcorn (not sure which version mine is) 4:57 heading back to earth with aliens-increase speed every minute until breathless
• Bare Necessities - Louis Armstrong 2:24 toodle through Disney World-recover, jog
• Breathe - Red 3:34 roller coaster-climb and run!
• Wait is Over - Disciple 2:49 Armageddon The Last Battle!-hard run to the finish
• We are the Champions - Queen 3:01 victory lap cool down
• Concerning Hobbits - Lord of the Rings soundtrack 2:55 back in the Shire stretch
• May it Be - Lord of the Rings soundtrack 4:19 extra stretch if neeeded

Details - Here are my cues, but use your imagination. That's the point.

• 1 Indiana Jones: Warm-up Use this time to introduce the ride, limber up, gradually build intensity
• 2 Kryptonite: Out of the gate flying with super powers. Grabbing power units we need for later: speed, strength, underwater gear, fireproofing, lasers, light sabers. I call out cities we fly over and famous landmarks we are saving from evil villains.
• 4 Life is a Highway: We're on the Autobahn! No cars and no speed limit. Surge faster than cadence. Oops! There are some hills - we're not in Texas any more! Avoid accidents with other riders...passing other riders...I'll have them get out the saddle and surge to pass riders. First a green jersey (15 seconds), then a bluejersey (25 seconds), then a red jersey (35 seconds) and of course finish with the yellow jersey (45 seconds to a minute)
• 5 Jump! We have to have the requisite Super Mario mushroom jumping!! I cue a challenging gear standing then do jumps 32 counts down/32 counts up (about 3x) then 16/16 and finally 8/8
• 6 Yellow Submarine: We are underwater, powering a submarine by bike (like hamsters!). Heavy gear. We could be finding Nemo or we could be battling sharks-you decide. Where in the world will we surface?
• 7 Down Under: We surfaced in Sydney, Australia! Take a minute to recover ride around town and cuddle a koala. Then head to Ayers Rock and climb that giant plateau.
• 8 Wipe Out: Now we're surfing off the coast. We'll ride the Barrel (or Tube)-through hollow part of wave /pipeline-every drumroll/refrain I have them hover or duck as they surge. Use other surfing terms or "drills"-"Carving" (turning on the wave); "Goofy foot"-right foot first..."regular footed": left foot forward, "Hang ten": both feet right on the nose of the board, "layback"-lay back on the wave, "worked": held under by wave while being thrashed around. End with "Mullering"-wipe out of highest order-now we're stranded in the ocean! Who will save us?
• 9 Pirates Who Don't Do Anything: We are saved by pirates who don't do anything. Rider's choice to distract the pirates (recover) or run around and steal their gold (sprint). You'll hear some speaking at the end. That's the cue that we're about to walk the plank-everyone scatter then inevitably we have to walk the plank-slow down, add resistance-
• 10 Fireproof: They left us on a volcanic island. (Every video game has hot lava somewhere-). Climb the volcano to get inside for secret treasure before it blows. This song is all climb into the volcano. The next song will lead us down for the treasure-Climb, adding resistance every 30 seconds. When the song says, "my time to rise" it's time to take it standing to finish the climb.
• 11 Cut & Move: This song just sounds like a spiral down into the bowels of the volcano. Downhill run for about 1 minute 30 seconds then get the treasure and start spiraling up and out-imagine a road ridge around the inside. Get out before it blows!
• 12 Star Wars: well-we didn't make it. We've been blow to outer space. Recover then join in to the Star Wars adventure of your choice. Fly your fighter planes! Grab your light sabers! ...or hang out in the bar.
• 13 Popcorn: Rescued by friendly aliens taking us back to earth. Get on board. "Let's go" We'll be hitting warp speed then break the sound barrier and finally light speed! 30 seconds-here we go! 1:56 increase to warp speed 2:48 increase to break sound barrier 3:48 light speed! Sit or stand to end
• 14 Bare Necessities: We landed in Disney World! Where are you? Magic Kingdom? Jungle Cruise? Haunted Mansion? Parade? Space Mountain? Ride around and recover then take it to an easy jog.
• 15 Breathe: Roller coaster! Click click click climb. On refrain run downhill. Next comes another hill. Refain this time takes us down and around two loops! Then rolling hills-feel the music-add gear about 8 counts then release 8 counts-repeat until you feel the build to climb only then at the crecendo, release gear and sprint to the end.
• 16 The Wait is Over: Fighting the enemy. Climbing ridges then storming. Go breathless. Standing run to finishing the game! Conquering the world!
• 17 We are the Champions: Take a victory lap and recover to cool down.
• 18 Concerning Hobbits: Stretch
• 19 May It Be: extra Stretch music 5 count

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