Wednesday, November 9, 2011

Second stage

The second part of our race involves a steady state warm up with 'leave the world behind' which sets us up nicely for the game ahead. Keep in mind the intensity of the beginning of this race when working through the warm up so you and your participants are fully prepped to make your race today a success.We have a sharp steep 7min attack at the beginning of this stage of the race,  which by no means is for the faint hearted. The only option we have is to break away from the pack using our biggest gears over rapid speed. We blast the legs and heart with three working attacks pushing hard so we can spend our recovery intervals blocking opponents overtaking. Once the initial hard work has been completed the road begins to flatten off as we ride to 'Loletta' we feel the surge of speed and take advantage of the flatter ground. By the end of this track we begin to visualise an extreme mountain which will test & take our leg strength to the max, 22 mins of climb over 3 classic anthems to motivate us,  requires team spirit & concentration. The whole aim of the game now riders,  is to maintain a consistent cadence which coincides with the beat of the music whilst enduring an ever increasing resistance. From hear on in, we need to embrace the brave within, as the only way is up....up...and up. To complete the last stage of the race, riders must complete a final steep climb. Testing true anaerobic power, this part of the race acts as a true separation from the stronger riders and the weaker riders in the pack, the strongest survive, but only the fear resistant win. 

Track 1- WARM UP-Leave the world behind by Axwell, Laidback Luke
Track 2- STEEP CLIMB -Last Forever by , Klubfuiller Stu Hughs
Track 3- MIXED TERRAIN- Loletta Extended mix by- Fuzzy Heads
Track 4- STEADY CLIMB- The Lover That You Are by Pulse
Track 5- STEEP ASCENT- Out of The Blue by System F
Track 6- FINAL HILL ATTACK-Rising Like the Sun by Gisbo
Track 7- COOL DOWN- California Dreaming by Jamiroqui (Re-Mastered)

At the time of purchase all these tracks were PPCA free.

Monday, January 3, 2011

RACE STAGE CLIMB SPRINT & TIME TRIAL FINALE

RACE STAGE CLIMB

We start off in this track list as we left off the last ride. We are trying to get into the mindset of controlling our resistance effectively in order to create an increase in base line strength in the legs. Essentially this ride in particular consists of a several long arduous climbs through varying gradients we use different resistances and ask the body for more. We aim to produce force through the pedals to recruit the endurance strength fibres in our legs as well as being generous with our loads which we use- simulating hill climb. Once we reach the crest of the hill we embark on a steep decent down the other side of the mountain- knowing the quicker we can take the legs with the control of surface tension pulling us into our bike enables us to reach our 1:40 flat component. We need to make this quick and snappy because from here on the race to the finish begins - 'those who dare to use the resistances and experience intense burn and breathlessness are those that win the race' as we ascend once again we pull the riders apart one by one from the peloton in front leaving them in pieces by simultaneously blocking and attacking requiring team effort and a massive energy surge. We arrive at the final race stage of a criterion 6 blocks of attack on a time trial. The intensity you travel at is up to you- but the only way to get in front 'MR VAIN' and maintain your number one position is to put it out there until the finish your time trials.

Awesome way to break into the new year with success. This year will be your year!



 1. STAY GOLD- Deep Dish -Radio Mix (FLAT WARM UP)
2. SUPERSTRING-Rank 1 Remix by by Cygnus X (3 ROUND MIXED TERRAIN DEVELOPING TO HILL)
3. WELCOME TO THE JUNGLE - Kevin Dubrow (PEAK CLIMB)
4. RISE - Deep Dish Vs Eddie Armador (STEADY STATE TO PROGRESSIVE HILL CLIMB)
5.LOST IN LOVE - Legend B (DOWN HILL TO FLAT)
6. TIME TO BURN - Awsum AllStars (HILL RACE ATTACK)
7. SYNTHAESTHIA (MIXED TERRAIN- RACE ATTACK)
8. MR VAIN -Culture Beat (CRITERIUM ATTACK)

I hope you enjoy this! Please keep posted for the latest developments!

HAPPY NEW YEAR!

Happy New Year everyone - I hope you had a great relaxing break over the holidays. Time to get back at it now buiding up those fitness levels again.

These are the playlists which I used throughout December- They build us up in fitness so we can be sucessful within our performance during late December when we embark on our race stage. Please note that at the time of purchase all these tracks are used from PPCA record labels and mostly purchased from http://www.beatport.com/ OR  the apple itunes store.

HILLS & POWER

1. THRILLER -David Jones, Aqua Diva - David Jones Mix- (WARM UP)
2. MR BRIGHTSIDE - Jealous Guys, BIG ROOM edit. (HILL ATTACK REPEAT)
3. RAPTURE- Avicii - New Generation Exetended Mix- (3 FLAT SPRINTS WITH POWER)
4. SITUATION- Ultra Violet- Manyus Club Mix. (POWER ON THE HILL 5 ATTACKS)
5. MISSING YOU- Tom Par (FLAT ENDURANCE & POWER)
6. RISE - Deep Dish Vs Eddie ArmadorMix (STRAIGHT HILL)
7. REBEL YELL- Scooter (4 SHORT HILL SPRINTS)
8. STAY GOLD - Deep Dish (DOWN HILL - COOL DOWN RIDE)
9. CALLING THE SKY- Front (STRETCH)