Halloween - the chase

A special Halloween themed ride - various climbs and flats to undertake to get away from your chasing demons.

1) Christine - John Carpenter

2) Children of the night - Juno Reactor

3) The Exorcist (Theme from The Exorcist)

4) Mitternacht (Extended version) - E Nomine

5) Halloween Theme 2009 - Tyler Bates

6) The Saw Theme

7) Almost Dark

8) X-Files - Sound Rage

9) Somebody's Watching Me - Beatfreakz

10) Thriller - Brazzabelle 2013 Festival Remix

11) Aggressive Expansion - Hans Zimmer

2 Hills 2 Moods #2

We're coming back to the 2 Hills 2 Moods profile I've done in the past. Brand new playlist this time though! We start on a long flat road warm up before hitting our first 'mood'. These various hills are all performed to the dance music genre and are powerful hard climbs with strong beats to energise those legs. Halfway through the ride we come to another flat road to recover those worked muscles. We then move into the next 'mood' - a more 'rocky' feel and completely different atmosphere to the final climbs.

This ride is great at teaching you how to visualise those hills and stay mentally strong aswell as testing your physical capabilities in each climb. See how different music effects your motivation in a different way...

1. Shanty by the Sea (Soundtrack from Lucky Number Sleven)

2. Sunstroke (Chicane)

3. One and One (Robert Miles)

4. Somebody's Watching Me (Beatfreakz)

5. Sunburn (Armin Van Buuren)

6. Sunchyme (Dario G)

7. How Far We've Come (Matchbox Twenty)

8. Pride (Syntax)

9. Start Me Up (The Rolling Stones)

10. We Didn't Start The Fire (Billy Joel)

11. Bicycle Race (Queen)

12. We Are The Champions (Queen)

13. Under The Starts (Soundtrack from The Lion King)

Step It Up

Curtesy of Jeniffer Sage, Master Spinning Instructor...

This ride is comprised of three sets of 9 minute intervals. Each 9 minute interval is broken down into three 3 minute segments that will step up in intensity each time peaking at about your threshold level. In between each 9 minute interval there will be a 4 minute recovery period. The objective of this ride is to progressively increase intensity up to the very effective threshold level. You will be asked to focus on percieved exertion at each level so you can get better at pinpointing what different heart rates feel like. There are three intensity levels for each interval - the final level is the ceiling- which will be right around threshold. Level 2 should be 5-7 beats below it, and level 1 5-7 beats below that. At the level of this class you will benefit from a lot of great physiological benefits, with additional fat burning during level 1 and level 2 and anaerobic benefits at level 3.


Sunstroke - Chicane  
Warm up

I Fought The Law - The Clash 

Interval #1

Level 1

Rise - The Grid
Interval #1
Level 2 and 3

Let The Day Begin - The Call
Flat road recovery

Feel Alright - Sean Paul
Interval #2
Level 1

Sunburn - Armin Van Buuren
Interval #2
Level 2 and 3

Radio Belize - Deep Forest
Flat road recovery

Chutney Punch - Frogacult
Interval #3
Level 1, 2 and 3

Go Your Own Way - The Cranberries
Flat road recovery

One - U2
Cool down

Got Strength?!

Tonights profile is shown below. Great ride by all tonight from a profile I used a few years ago to great effect. Sure to come out again in the near future!

*This profile courtesy of Jennifer Sage, Master Spinning Instructor*

We'll be climbing a hill of various incline at various cadences. Each of the songs has a beat that we will be matching with our cadence, and we'll be staying at that cadence for the entire song, even as the hill increases gradually throughout. The goals of this ride will be to develop both muscular strength and muscular endurance. Each song increases in BPM from around 60BPM to about 80BPM and then back down. The final song is the steepest part of the hill and is just below 60BPM - a seriously slow but realistic hill.

Most of this will be done seated, but there will be periods of saddle relief. Like last weeks profile this will not only test your physical limits but more so your mental strength. So the question is...have you GOT STRENGTH?!

Dreaming (Evolution Mix) - BT
Warm up

Yours - Emou
Warm up extension. Gradual and progressive increases in resistance starting the climb.

Go (Woodtick Remix) - Moby
A 65BPM climb. Progressive resistance increases.

They - Jem
Slight increase in cadence to 67BPM. Ends with 40 seconds of a standing climb.

Everything - Safri Duo
Take the resistance down for a short recovery before starting another climb at 71BPM on a moderate hill. Seated for 3 minutes, standing towards the end.

We Didn't Start The Fire - Billy Joel
Remove the hill, for a moderate climb again. Some standing climbs are thrown in here.

You Are You Are - Beangrowers
A short seated climb for 2 minutes then into a hard standing climb! Highest intensity of the class!

Kaguya Hime - Juno Reactor
Take it down to a mild hill. First minute is recovery. Staying seated for about 5 mintues increasing resistance, standing at the end.

Mercy - Duffy
The hill has got steeper! Slow the cadence down.

Giant - The The
Final climb. Slow cadence down to just below 60BPM. Increases every 2 minutes with a couple of standing segments towards the end.

One Day Like This - Elbow
Cool down and stretch.