Thursday, October 4, 2012

CYCLING FITNESS TESTS

If you don't know where your fitness is now, how do you know where you want to go?

 
This series of tests has been specifically taken from a sports science exercise lab scenario and brought into the indoor cycle class using music to guide us and inspire us to explore our aerobic & anaerobic capacities. During these tests you must  be true to yourself and push to your ABSOLUTE limit in order to achieve a true picture of our current fitness If we are able to successfully measure our fitness levels, we can use our newly aquainted calculations to create specific goals as to where we would like to go in terms of our cycle-in fitness.
 
TESTING PROTOCOL 1: 35 WATT INCREMENTAL TEST
 
The testing begins post warm up and is comprised of a 35 watt increment test. Each increment occurs over a 2 minute period.  Each participant will push to their absolute maximum level and try to maintain their peak for as long as possible. You must apply force over the crank evenly so you produce the correct amount of watts- consistency is the key!
 
Of course the first few stages will feel really easy, but please don't let this fool you. Don't make the mistake of going over and beyond the designated Watts too early otherwise you will cave in too early and tests will appear invalid. Also to make this really really accurate you are remain in the saddle at all times (thus reducing interference/influence of body mass upon the test result data)
 
Once you really cannot hold the watts any longer (your absolute top effort) remember to record the watts you reached and the level you achieved as well as the time you were able to maintain your peak power output.
At this point your test scenario will have terminated HOWEVER remember we are in a group fitness class so have a short break and then attempt to return to your peak wattage. It is highly likely that everyone will possess different fitness levels therefore if you are able to join back in the game it will help the fitter participants to push their boundaries further. It is really important to do this as it will motivate all the class to achieve even higher power peaks as a group.
 
This chart will help you to measure your current power peak and help you to set a target to use after a designated training period.



Playlist for 35w/2min Power incremental test

1. Warm up. Ill house you-Jungle Brothers.
2. Test Protocol start: Sunglasses at night Tiga Zyntherius
3. Southern Sun. Masif DJ's. Steve Hill Vs Technical
4. Up to No Good. Carl Nicholson
5. Get into Da Groove. Junk Stylez
6. Fire. Ant Reynolds
7. Attack Dog. Technical.

TESTING PROTOCOL 2: SIMPLIFIED WINGATE TEST

After a small recovery from the above testing scenario,we now perform a battery of tests which show our capacity to work anaerobically.2x30 second shots at producing your biggest power output, I like to simulate a really steep ramp during my teaching during this protocol, so that as a participant you can make more sense of the high demands of the test. When the gun fires, there's no room for thinking,  we have to EXPLODE to produce impressive power!

Love it or hate it, the Wingate test is the ultimate test for our anaerobic capacity! Working anaerobically means that cells in our body have to produce energy immediately and as a result the body cannot utilise O2 as a fuel for the delivery of this energy to suffice the demands of work placed on the muscles we are solely dependant on our immediate energy sources such as ATP -PC within these tests (I don't want to bore you with the details but it means you will be absolutely gasping for air at the end of the 30s and you just cannot sustain your absolute energy power output).

The test scenario measures our peak power output within 30 seconds as well as the drop off in power. So record your peak/absolute power and then try to beat this next time. Also you would measure your drop off in power. This means that during the 30s test you would measure the highest power peak that you can hold for at least 5s and measure this against the lowest power sustained over the 30s period. Once these numbers are obtained you would simply take the highest power output away from the lowest power output as follows

Highest Power Output (sustained for 5s) - lowest power output (sustained for 5s) = Anaerobic Fatigue

When you have calculated your score, the whole aim upon the repeat of the test would be to reduce the gap between the highest power and the lowest power thus reducing the value obtained. This means that in real life you should be able to hold higher power for longer periods which makes you be able to perform better whilst in training and competition.

Your anaerobic capacity is measured by taking the power output at each 5 second interval and adding these together. So the bigger this number is the better. If you want to get really scientific you would express this value as kilogram-Joules (1 kg-m = 9.804 J. All that is important, is to produce the biggest number and get an even bigger score when you perform the test after a 6-week period. Typically you would perform the test after the 6 week training protocol which I have designed as it is progressive in nature so you would almost certainly perform better once you repeat the tests.

1. Preparation ride- Rock the Rhythmn Tom Drummond
2. Wingate test 1: CANDIDATES TO REMAIN IN THE SADDLE AT ALL TIMES DURING TEST Time 2 Burn by Andy Whitby & Klubfiller
3. Wingate test 2: CANDIDATES TO REMAIN IN THE SADDLE AT ALL TIMES DURING TEST. Give Me Everything (Handz up Remix) Changi
4. Recover Broken Mirror Fleur Cutline

Enjoy knowing where you are right now, looking into the future with your newly acquired goals as well as smashing your own objectives!







 


 
 
 
 
 
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Tuesday, October 2, 2012

TAKING YOUR ENDURANCE TO A HIGH!

Bringing Sydney BACK! With an endurance training protocol & PPCA free playlist. These tracks used are some of the of best that were taught during the latter stages of Canberra group fitness classes.

Feel free to comment on your thoughts once you have completed the protocol a couple of times. What did you think gave the greatest training benefits ? Personally I thought the three and a half successive hill climbing was rather chaotic but in a great way.

TERRAIN DESCRIPTION

So the ultimate challenge of strength speed, power & acceleration has arrived. These elements of your fitness during this protocol are to be challenged under endurance conditions. That is; we must hold on even when the going gets tough. Its team coach's job to get you to the right place at the right time, whilst, it is your job to keep yourself in the game! The longer you can hold on the intensity (especially during the final stages) the more you will build your physical and mental stamina.

Post warm-up there is a 3 and half track climbing challenge. These climbs all require something different from you as they have incredibly different terrains and feels. For example; the first part of the ascent (let the sunshine in) focusses on smooth transitions and strength as we apply body weight out of the saddle and then work on the raw muscle power as we hit the saddle whilst improving our riding efficiency .This will feel tough, especially as we hit the end of the track. Remember it is your job crew to hold on tight at this point.

From here on in,  the hill becomes a very mean mountain AKA a Hors cat├ęgorie!  It's what I love...'I love rock and roll' We use the slow and heavy beat to tackle this acute gradient and we driving through our biggest gears. At at the end are giving our absolute 100% push to the crank, are we struggling to maintain the beat?...well congratulations then, you're in exactly the right place.
When we hit the first category 4 climb we truly hit the cardio training factor; do we need a doctor? We may well do, as we bulldoze through 3 successive ramps with massive momentum, driving force through the pedal and use huge gears...big watts equals better performance! Once we have achieved our breathlessness gasping point, we learn to control the breathing so we just utilise oxygen for energy again before we once again ascend and blitz our body into total chaos. All you have to think here is 'embrace the burn...the burn is good!'....Don't drop the gears too far, we are still 'awakening' ourselves to strength, endurance & power during our final component of our ascent challenge.
We work up the gears to stimulate a steepening climb until we hit an all time high. Reminding oneself of how to achieve results is to push over and beyond oneself giving 101% and above will send us over the edge of the mountain. Pushing out of the slip steam in short sharp bursts will put you in to a more favourable position in this race. This is an absoute must so we can create a stimulus to which our body will respond. Finally the downhill phase is here, focus on active recovery and then uptaking the gears to simulate the flat without of course losing any momentum!
We hit the training ride, using 'i got five on it' to drive & accelerate through big gears allowing us to produce stronger starts in the veledrome, your lungs and legs will feel the burn - hold on to this feeling as this is your results!
The final competition is here,  we make use the skills developed during our previous training ride. This final component of your training protocol requires massive determination comprising of repeated extended power intervals, during 'shooting star' you have to hold on to your biggest power through 4 maximum during the intervals. The rider who can hold on to the biggest wattage for the longest period of time through each time trial interval,  is the rider that wins the competition! So drive hard before you drive home & shoot for the moon at the same time :-)

  1. . WARM UP. EASY BUMPY ROAD Moves Like Jagger (Dizzy Bootleg Mix) by Audio Jack.Genre = House, RPE 40/50%/60%
2. CATEGORY 1 CLIMB  Let the Sunshine 2012 (Tocadisco Remix) by Milk & Sugar  Genre = House.RPE 70%-80% 
3. Hors cat├ęgorie (HARD CLIMB) I love Rock n Roll (Tribute to Joan Jet & The Blackhearts) by Studio All-Stars. Genre = Pop. RPE 80%-90%-100% ((Strength))
4. CATEGORY 4 CLIMB  I Need a Doctor by Dark by Design & Steve Hill. Genre = Hard Dance. RPE 90%-100%
5. CLIMB CATEGORY 3, DOWNHILL & FLAT Awakening By Rank 1. Genre = Trance. RPE 80%-90%-100%
6. INTRO TO THE VELODROME Police Radio Intro (Time Bandits Mix) by Alexander Metzger. Genre = DJ Tools. RPE 40%
7. TRAINING RIDE (ACCELERATION UNDER SPEED/ ENDURANCE CONDITIONS) Five on it by JFB Genre = Drum & Base. RPE 80-90%
8. COMPETITION TRACK (ACCELERATION & MAINTAINENCE OF POWER ON THE FLAT) Shooting Star by Bang! Genre = Happy Hardcore. RPE 100%-40%
9. ACTIVE RECOVERY The Sun is Shining (Dub Version) by Bob Marley. RPE 40-30%
10. STRETCH  When Soldiers Cry (Intro) by Minor Rain. RPE 20%

Sunday, September 30, 2012

UTILISATION OF THE RPE SCALE

 

t is highly important to ascertain where you are in terms of exercise intensity  in your cycle classes so that you know what levels you can push your body & mind to and beyond, ultimately this will lead to better quality & faster results.

One of the biggest indicators of exercise intensity especially within  INDOOR CYCLE classes & of course cycling outside is the usage of RPE scales. RPE is very commonly used by professional athletes, and sports & exercise scientists during lab based tests (such as VO2 max wingate tests etc to accurately determine exercise intensity.

 RPE is, your rating of perceived exertion rated from 10-100%. This is the physiological effects of the efforts you are making during your session;  For example,  feeling like you are totally gasping for air at the end of a 15 second effort, like you are no longer able to maintain the exercise intensity, could certainly be an indicator that you are working at your 100% effort.  Whilst if you experiencing a feeling a burn in the legs maybe an indicator that you are working at a 80-90% effort. It is highly important to ascertain where you are in terms of exercise intensity so you know what levels you can push to and beyond, ultimately this will lead to better quality results.


Remember that everyday is different, but your RPE scale will stay the same, however it is very important to note scientific studies have shown that that your heart rate measurements will fluctuate on a day to day basis (HR is not a stable neither reliable exercise intensity measurement) so therefore  you should use RPE scales in accordance with HR to track your exercise intensity rather than HR alone. If you do not have a HR monitor then really there is no need to panic you would just use the RPE scale to track your session on the bike!

If you would like to read further regarding exercise intensity then please, by all means visit my sister blog site: www.bodywizeaustralia.blogspot.com.au

Us this in your classes to progress........

 

Tuesday, September 25, 2012

UPDATE

Back in Sydney to give the indoor cyclists progressive cycle fitness exercise programs. It's really great to be back, I only wish I could ship the Canberra crew up here for my classes! Miss you guys! My permanent CYCLE classes are as follows, covering everywhere else and I will try keep you updated on these too. If you are interested in knowing the other classes I will be teaching please feel free to email me bodywizeaustralia@gmail.com

MONDAY 12:20 & 13:00 FitNFast WestField Pitt St (CITY)
WEDNESDAY 06:10 & 06:45 FitNFast Westfield Pitt St (CITY)
THURSDAY 12:20 & 13:00 FitNFast Westfield Pitt St.(CITY)
FRIDAY 08:30 Balgowlah Platinum Fitness First
SATURDAY (29th & 6th September AS A COVER ONLY) 08:30 Balgowlah Platinum Fitness First
SUNDAY 09:15 Balgowlah Platinum Fitness First

I have had this particular track in my library for ages, gives me goose pimples everytime I listen to it. Then low and behold I stumble upon a PPCA free version....OH LOOK OUT FRIDAY CREW...ITS COMING AT YOU HARD, STRONG AND FAST TO KNOCK YOUR COTTON SOCKS OFF!!!!

http://www.youtube.com/watch?v=RfhqwyQaaBQ

Friday, August 3, 2012

CRITERIUM

 CRITERIUM RACE
A STREET CIRCUIT HELD IN TOWN ABYSS


ARE YOU READY FOR A HUGE TEST OF YOUR STRENGTH, POWER & SPEED?

The short circuit style race course we are riding, comprises of a hill start,  where we climb up and around left & right hand bends, winding up around the streets to face an even steeper ascent requiring big power. After reaching the cities heights, we embark on a steep downhill, and then absolutly fly to the finish line on a flat road (......named baker street!?). This course requires riders to be strong, powerful and speedy. It is absolutley neccasary for everyone to utilise RPE scales within this ride to make it successful and reliable in terms of progression from week 1 to week 2.

As we make our way through each lap,  team coach demands that we shave 2 minutes off each lap time. He's a demanding old chap isn't he? This only means that we must scale further up the ladder in exercise intensity & RPE' approaching the final two laps. We CHALLENGE our bodies to do this by executing sharper turns on the first ascent; placing extra demands on each side of our body- our muscles will feel like they're scraping the tarmac!!!. We utilise massive gears with accelleration to maximise wattage on the second ascent, then we reduce the work to recovery ratio's (RPE's) on the descents and flats during the final stages to reduce our lap time. After all the less time we take- the more successful we will be...

On week 1, we are preparing for our competition. It is your job as team leader to take your riders through a training run of this course, the maximum RPE's would be 95%. This is a stage where we are working towards maximum but we do not get breathless. It is ultra important that you take the week to do this, so we pNroperly prepare our peleton physiologically and psychologically for week 2,  where the going gets tougher.

During week 2 it is GAME ON as we riders are now in to COMPETITION. During the warm up it is time to remind oneself of last weeks work. What was your power outage? Where did you get to on your RPE scale? What were your areas of strengths & weaknesses? The battle begins with a stronger start simulated by a higher gear/RPE than when you started last week. The margins are reduced between your work and recovery phases. This means that you will perfrom at higher levels, competing with last weeks perfromance reaching 100% of your physiological workload...Question is...DO YOU WANT TO WIN? Well, my peleton, as you approach the final circuit, you know there will be 'no easy way out'. Big efforts here will produce BIG pain and massive WINS. RPE 'levels' range from 90% to 100% and not below !!!! On the last flat of the last lap you are chasing GOLD. Feel the 'rainbow high in the sky'! and achieve your dreams. Can you be brave, compete with pain to push harder, faster & stronger? The grimace of pain on your faces shows team coach who gets over the LINE FIRST! Is it YOU?

WARM UP- Music by Nick Thayer & Ali B. TIME: 3:13
LAP 1:
WINDY ASCENT: Sunshine by Groove Watchers. TIME = 7:16. Week 1 RPE 60%-75%. Week 2 RPE 70%-85%
STEEP ASCENT: Since you've been gone by Daruso. TIME = 5:03. Week 1: RPE 70%-85% Week 2: RPE 80% -95%
DOWNHILL-FLAT-FINISH LINE: Baker Street by The Sax Brothers. TIME = 5:11. Week 1: RPE 50%-80%. Week 2: RPE 60%-85%

LAP 2
WINDY ASCENT: Freed From Desire by Steve Forest. TIME = 5:57. Week 1 RPE 75%-85%. Week 2: RPE 80%-90%
STEEP ACSENT: Mr Brightside by Jealous Guys.TIME = 4:18 Week 1 RPE 80%-95%. Week 2 RPE 85%-95%.
DOWNHILL-FLAT-FINISH LINE: Wii Go Crazy by Gammer & Dougal.TIME = 5:22 Week 1 RPE 60%-85%. Week 2: RPE 70%-90%

LAP 3
WINDY ASCENT:
No Easy Way Out by DJ Fait. TIME = 5:16. Week 1 RPE 80-95%. Week 2 RPE 85-100%
STEEP ACSENT: Levels by Defiant DJ's. TIME = 4:29. Week 1 RPE 80-95%. Week 2 RPE 90-100%
DOWNHILL-FLAT-FINISH LINE: Rainbow in the Sky by DJ Paul Elstak. TIME: 3:28. Week 1: RPE 70-95%. Week 2 RPE 80%-100%




Sunday, July 15, 2012

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For the latest track list updates and training methods for indoor cycle & high performance training follow me : www.twitter.com/bodywizept & add me as your friend on Facebook: bodywizeaustralia.

Friday, July 6, 2012

RACE STAGE 4

Welcome riders to Race Stage 4 !

RACE STAGE 4 - TRAINING AT ALTITUDE, NEEDS REAL WORK ATTITUDE!

Check out the tracklist:
http://soundcloud.com/bodywizeaustralia/sets/indoor-cycle-race-stage-4

This stage of our race is the penultimate test of our endurance, or as I like to call it 'staying power.' It is of extreme importance that we maintain our current strong position as a peloton within this race. The sacrifice the riders face in order to accomplish this, will take mental and physical strengths to a whole new level. The main tactic to keep in mind during race stage 4 is this; Endurance is the ability to persist; even with ever increasing pressure & fatigue. This must evolve from each and everyone of us within our crew, dropping out is not an option, but the efforts required to compete for a place on the podium is an option.


During our cruisy warm up we remind ourselves of our goals and ambitions of this race stage. Whilst we are 'Running' and gradually increasing our intensity, we remind one another that to gain new fitness & improve perfromance is not going to be an easy ride. Then....BANG!!

That's it! The start gun fires, we have to begin a-blazing the heart and legs as during this track as we have a hill start and lengthy mountainous finish. I'm talking about a mountain which is an ultimate test of our leg strength and persistance to an absolute extreeme level SOMEWHERE YOU HAVE NEVER BEEN BEFORE!This is your chance of being in the race for the polker dot jersey.
'Give me Luv' is a 10 minute and 41 second relentless stint of working up and holding the highest loads we can handle. Team coach is looking for 100 percent effort on the big gears, aimng for an RPM of 65. Once our cadence drops, this is when our team will be in trouble, so we ride like warriors, shoulder to shoulder like a swarm of bees, aiming for the 1st of our 3 summits during this race. We have to grit our teeth, give our body the tough 'love' it needs to change to a new level of fitness and an even better position for our race. Our RPE builds from 8 for the first 4 minutes then for our next 6 minute stint we do not drop our effort below 100%- anything less we will slip down the hill and be out of our race position. Do not make this possibility...fianlly we reach the peak! Congratulate one another once we hit the summit, it's a whole new level which we reached together,a gruelling level of strength that we could only have ever dreamed of, has just been reached. As we reach altitude, we must suck up all the oxygen we can, remain in the the game and keep pressing ahead.

We are 'On The Run' during track 3 over a few small bumps in the road. Accelerating on top; attacking out of the saddle until we arrive at the top of each bump, then maintaining this cadence once we hit the deck as we swiftily descend down the backside of the bump; before we rise again. This track is split into 2x two minute halves. Feeling an uncomfortable RPE of level 7-8 throughout the track, it certainly is not an opportunity for sitting back and letting things wash over us. Moreover; we must use the opportunity to practice attacking, as we drive out of the saddle for short sharp bursts. The main objective for us is to maintain cadence over a moderate load, whilst controling through our centre of gravity so that we ride with efficiency, allowing us to save some energy for later down the track.

Track 4 AKA 'Adagio for strings' arrives which means we are testing all areas of our fitness during our mixed terrain where the working phases are between 2.5 to 3 minutes in duration. Its time to turn yourself in to an awesome all-rounder. Although adiago means the beat is 60 RPM's, we are riding way beyond this speed at many points during this track. Beginning with an intermediate climb, our second summit completes with another extreme ascent, this time dig in deeper you won't regret a thing! It's a short sharp stint of strength. Beyond our strength peak lies a flat. We bust out speed & sprints for an enduring 2.5 mins before descending for the final 3 minutes! Strength, power, sprinting, speed and endurance are all being put to the test riders, and due to this factor if we let circumstances control us, this part of the race may begin to bend your mind. It's up to you to leave absolutley no room for doubt in your mind that you can get through this, we must be there to abolish our competitors. As great allrounders it is our chance to get ahead.

The reward of working hard, is of course experienced during the next track, 'Rapture'.  A sweet, easy flat terrain. Some great, well earned recovery where we can move comfortably into the slip stream, easing out to a better position during 2 occasions but over all, our mission is to be able to conserve our energy sources for our grand finale.

Before we know it,  the easy terrain disappears. When we look onwards and upwards up all we can see is our final mountainous terrain. 'Sweet Dreams' of.... POWER, POWER and more POWER! Have you got what it takes to stay up with the hill climbers and allrounders? Ladies and gents its the fight for the yellow jersey. We split into 3 mini groups to make us a force not to be recond with. 3 stages which of blocking and attacking to bridge the gaps, will drive your legs and heart into total oblivion. This is going to get messy so hold on tight and push like mad, looking for control from RPE of 7 working to 9.5. Persistant attitude at altitude is what we need to get to the top first. If you had the attidude you owned that for sure!

Just when you think you can't do anymore..... there is more. Dig in and see what yoiu can get! Your Performance is only  'getting better' from here; 1x practice run,  followed by 2x time trials marking the end of our race. You have 1:45 seconds to sprint to the line and if you don't get there the first time you have another chance to nail it. This track is what we call 'the truth'...you will find out why!!!
All you got to think is GO! GO! GO! Are we gasping for air? Of course we are! We know this is where results live, SO COMPETE NOW FOR YOUR BEST before you go home!

1. WARM UP.RPE 3/4/5 Running. Sultan, Ned Shepard, Freddie Le Grand & Mitchell Crown. Genre = Progressive House
2. MOUNTAIN START. RPE 7/8/9/10 Give me Luv. Alcatraz. Genre = House
3. BUMPY ROAD. RPE 7&8.5. On the Run. Feat David Boomah. Shy FX. Genre = Drum & Bass
4. MIXED TERRAIN. RPE 8-9.5 Adagio for Strings. Technical, Steve Hill. Genre = Hard Dance
5. EASY FLAT. RPE 6&7. Rapture. Avicii new generation extended mix. Nadia Ali. Genre = Progressive House
6. POWER CLIMB. Sweet Dreams. RPE 7,8&9. Nick Club Remix. Dj Nick Corline. Genre = Progressive House
7. 2 X TIME-TRIAL FINALE. Recovery phases RPE 4 work phase RPE 9&10. Getting Better. (Gammer Update). Darren Styles. Genre = Hardcore
8. RECOVERY RIDE. RPE 5/4/3. The Arrival Feat.Tali & Waahli. Smokey Joe & The Kid. Genre = Hip-Hop
9. STRETCH. Im your Baby tonight. Ely Bruna. Genre = Chillout

Wednesday, January 4, 2012

HAPPY NEW YEAR-STAGE 3

Happy New Year 2012 everyone. May all your aspirations turn into real life results 2012.

Presented here is a continuation of our race -Stage 3 is now upon us, be warned it all ends in one BIG leg catastrophe. We battle up together during stage three with one mission in mind- 'One Team-One Dream!'. We start and finish together Peleton- pushing each others boundaries and fulfilling all potentials within each of us. Above all it is your own mission to come out of this stage feeling proud of the efforts you have made.



 As illustrated above, during the start of stage 3 (post warm up) we endure a mixed terrain, it's not long into the track before we hit an easy ascent with some light gears, and the gradient gradually increases.

We hit a flat at the bottom of the descent, where as leaders we encourage our riders to drive their legs through the correct gear for the beat, so that we can stay as one team. 'Carte Blanche' meaning complete freedom to act as one thinks best; we need to use our coaching skills to use the correct gears to challenge each participant to train as they think best to an RPE of 6 or 7 throughout the track. Aligning ourselves with the beat is the purpose over the enduring 7 min track, and our focus of course  is riding as a pack, blocking our opponents so we can stream ahead.   

A classic hardcore Madonna remix track is used to motivate our riders to power attack during our second ascent. 'Life is a mystery' is short, sharp and sure as hell burns! We use this track to break away from our opponents. It is now our responsibility as top coaches to ensure riders interval train between RPE levels 8-9 during the sharp ascending attack phases, whilst returning to a recovery of an RPE of 5 or 6 during our steep descents. To ensure everyone is on the right track here, coach some feeling cues. For example; how should the team feel at RPE'S 8&9 in comparison to RPE 5&6?.   Congratulate yourselves for achieving breathless and being  able to recover as only top athletes can really understand how to do this.

The hard work has been done for the moment riders. We head strongly forth ward into Track 6 a Hardcore Genre, yet nice and easy on the flat. Since our huge efforts created a big gap between us and our opponents during our last efforts, we now focus on light gears, so that we can sustain race pace (riding with the beat) over the whole road we are literally 'High on Life'. As great  coaches we have the opportunity of coaching the correct gears enabling riders to literally stick rubber to road and bottom into saddle. NO CHEATING.

Alas , don't get too comfortable riders, as our opponents begin to bridge the gap. Remember our mission is to approach the hill with one shared goal in mind 'we begin and finish together' . Hard Dance track 'Deeper' sets the scene for the first of our twin peaks. Time to take the opposition by sprinting through moderate to high gears getting ahead of the game challenging ourselves will ramp us into a more favourable position. Adrenaline is pumping and breathing is very uncomfortable at an RPE of 7 & 8. Don't be afraid to work hard as both efforts follow active recovery.

We got ahead, so now as the gradient markedly increases during 'Pasilda', the team trains with 8 mins of pure strength and endurance. Climbers- this is your time to shine. There's definitely no time for negative thinking. The clock is ticking, as the steady ascent dictates, we must apply maximum force over the pedal for the duration. We are to persist the maximum force to reach the top of the first of the peaks together,  to even begin to think about tackling a winning result. Please take note that the gears we use during this track are nothing but big and riding with awesome technique plus sustained effort will segregate us, from our weaknesses.

As we edge towards our second summit your motivation as Peleton leader is of paramount importance. You are to get the absolute best out of each and every rider in your team or our mission will end in defeat! During 'I have a dream' is our last chance to break our opponents. No-one said winning was easy.  Your legs will feel like they are travelling through hell, but it will be sure as hell worth it! Our opponents are not backing down, and by no means easy to beat. This means that all team members have their turn to group together, attacking and blocking simultaneously through some huge gears. Turning up the heat and burning through the burn, is your ultimate aim at this high altitude, working at an RPE of 9, allowing your teams' dreams to become a reality. Its a sprint finish, and all you got to think is 'yes we can' to accomplish our mission. Dont back down. Arriving at the peak together, beating your opponents means battling with persistence. Wheel to wheel, steel to steal, shoulder to shoulder can you work to your maximal potential driving the opposition to their defeat? You can if you really want it.  Well done Peleton- mission accomplished.

1.WARM UP. RPE 3-4. Jam in the Jungle by Basement freaks- Genre = Breaks
2.MIXED TERRAIN. RPE 5-6-7 Carte Blanche- by Veracoche- Genre  = Trance
3. POWER CLIMB INTERVALS RPE 8&9/ 5&6. Life is a Mystery by Eraserhead. Genre = Hardcore
4. FLAT . RPE 6.High on Life by Force and Styles. Genre = Hardcore
5. POWER ASCENT. RPE 7-8. Deeper by Rock N Roller. Genre = Hard Dance
6. STEADY ASCENT. RPE 8. Pasilda (ATFC Remix) by Afro Medusa. Genre = House
7. STEEP POWER ASCENT. RPE8&9. I have a Dream by Steve Hill. Genre = Hard Dance
8. COOL DOWN AND MUSCLE RELEASE. RPE 8/7/6/5/4/3 Beachball (Andry meets Schalli @ Monkey Island Remix) by Nalin & Kane. Genre = Chill out
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