Quite frankly, the best cycle class I have taught!!

I have been teaching cycle for over 5 years, and pride myself in offering creative and fun classes, virtually every ride. This one, however, was met with rave reviews and happy riders through and through! Had to add it!

Warmup: I Gotta Feeling- BEP

Rolling hills: She's Like the Wind (The Joker Radio Mix)-Phonakillaz

• 3 Hills; 40%, 50%, 60%

Drills # 1: Born to be Wild- Hinder

• 2 X seated moderate, add on to climb, sprint
• HEAVY on guitar solo

Endurance track # 1: When Love Takes Over (Laidback Luke Remix)- David Guerra feat Kelly Rowlands (6 minute mix)

• Ride easy, gradual add-on until heavy beat,
• Sprint heavy climb 110% for 1 minute; recover
• Repeat, encourage riders to stay on for full 2
• Minutes on the second round

Recovery, easy sprints: Untouched- The Veronicas; riders take it at own pace, push slightly on chorus

Drills # 2/ sprints: Sexy Bitch- David Guetta feat Akon

• Easy, sprint HEAVY 30 seconds on two post-chorus

Pyramid climb: Feel the Beat- Darude

• Each time you hear the "beat" add on one turn until you get to the top (you will hear it); follow the beat as it increases and then decrease tension one turn at at time as the "beat" continues; encourage riders to stand when needed

Mountain: Played Alive (the bongo song) -Safri Duo; read the music and go for it!!

Final peak: It's All Your Fault- Pink

• 3 Riders to pass; your biggest motivators; add tension, stand to pass on chorus

I Hate this Part/ ride out

Better Than Me/ stretch

Have fun!!!!

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