Firepower

This week's ride is seriously intense! Over the last few weeks we have worked on our strength and endurance energy phases. We should now have built a decent baseline fitness and can now start to tackle higher intensity interval rides - where we work almost maximally for short periods of time. This ride will primarily burn carbohydrate calories - you are going to feel drained by the end of it! But by working at this intensity you will rev up your metabolism and be burning extra calories for up to 24 hours after the ride - even when you aren't doing anything!

The ride itself consists of 4 sets of 4 1 minute intervals each. In between each interval is a 30 second recovery period. The first 2 sets are taken as seated flats with a cadence range of 90-100 RPM, with the final 2 sets taken as standing climbs with a cadence range of 70-80 RPM. Each 1 minute interval will be taking you above threshold level - you will feel the burning in the legs, be low on breath BUT should be able to keep going for the full minute. You will learn again all about your intensity levels and how to control them in future rides!

Diamonds On The Soles Of Her Shoes - Paul Simon

Warm up

St. Teresa - Joan Osborne
Warm up (continued)

Fur Elise (Trance Remix) - Beethoven 
Set 1

You Can Look (But You Can't Touch) - Bruce Springsteen 
Set 1 (continued)

Does This Mean You're Moving On? - Airborne Toxic Event
Set 1 Recovery

How Far We've Come - Matchbox 20
Set 2

Bad Reputation - Joan Jett
Set 2 (continued)

Prelude (Scalambrin & Sicily P Remix) - Joe Vannelli
Set 2 recovery

Ready To Go - Republica
Set 3

Race Wars - The Fast And The Furious
Set 3 (continued) and set 3 recovery

Know Your Enemy - Green Day
Set 4

Leopard-Skin Pill-Box Hat - Beck
Set 4 (continued)

Roam - The B-52's
Recovery

(You Want To) Make A Memory - Bon Jovi
Cool Down

Up and Down

A strength ride with alternating seated and standing hill climbs, and flat road recoveries. Constant movements in and out of the saddle...

1. Shanty by the Sea - J Ralph

2. Lose Your Fantasy - Norwegian Recycling

3. Go (Woodtick Mix) - Moby

4. 8 Become 1 - Norwegian Recycling

5. Mitternacht - E Nomine

6. Children - Robert Miles

7. Climbatize - The Prodigy

8. Sweet Mama O'Mine - Norwegian Recycling

9. Conquest - Bill Conti

10. Mash It Up - Norwegian Recyling

11. All my Friends - Counting Crows

12. I'm a Believer - Smash Mouth

13. How six songs collide - Norwegian Recycling

The Grind

This profile is all about hard work. Forcing yourself out of bed in the early hours of the morning, and pushing yourself to your limits. Whenever we set ourselves a challange, we must overcome them. Then we get rewarded for our efforts. Ride out these hills to the top, and reward yourselves with a flat/downhill road to recover. Can you cut it? Welcome to the grind...

1. Alone In The Ring - Rocky soundtrack

2. Welcome to the Grind

3. Poor choice of words - Paul Van Dyk

4. California Dreamin - The Beach Boys

5. The Might of Rome - Gladiator soundtrack

6. PATT - Sharam

7. Kaguya Hime - Juno Reactor

8. Praise You - Fatboy Slim

9. Children - Robert Miles

10. Horny as a Dandy- Mousse T vs The Dandy Warhols

11. Mercy - Duffy

12. The Key, The Secret - Urban Cookie

13. Black Boys On Modpeds - Sinead O'Conner

14. American Beauty - Thomas Newman