Music for the next week of spinn classes: Playlist 130714/170038

Music for the next week of spinn classes: Playlist 130714/170038

Mon 5:30pm and 6:30pm at FitnessFirst

Wed 5:45pm at BodyRox

Both FitnessFirst and BodyRox  offer pay-as-you-go

Having watched the Tour de France 14 July stage up Mont Ventoux which the pros did in 1hour (and I did in about 1 hour 20mins) I was inspired to pull together a set which puts in some Tour de France efforts, without the endurance which would be crippling for non-club riders!

Tracks 1 and 2 provide the warm-up. Then 3,4,5 are the climb. This is 21mins of climbing which might seem a lot but remember that Mont Ventoux is 1hour 20mins and even Alpe D'Huez is 1hour so 21mins is not so bad. You just got to choose a pace and rhythm you can cope with. Good fat-burning 60% to 70% effort at 60 to 75 rpm cadence (pedal speed)

 

Tracks 6,7,8 offer some down-hill and flat, which can be recover for some or a down-hill sprint for others depending how you feel.

 

Tracks 9 and 10 offer some pumpy anthems to stomp your way up again before the final flat-out sprint of Track 11.

 

Then its recovery and relax!

1 Cannonball 3:21 27/04/2013 13:18 Showtek & Justin -- 0:03:21 mins
2 Can\'T Hold Us 4:19 30/06/2013 20:03 Macklemore & -- 0:07:40 mins
3 U2 - Even Better Than The Real Thing (Perfecto Rem -- 0:07:42 mins
4 Copy Control Cat - Phatjak Remix 8:09 05/02/2012 1 -- 0:15:51 mins
5 BT 7:49 16/07/2007 21:35 Various Artists Spinning -- 0:23:40 mins
6 I Believe 2008 (Dabruck & Klein Dub Mix) 3:41 15/0 -- 0:27:21 mins
7 Underworld - Born Slippy Nuxx (Paul Oakenfold Remi -- 0:27:21 mins
8 Mpire (Original Mix) 6:25 02/06/2013 15:53 Moguai -- 0:33:46 mins
9 I\'m A Man (Album Mix) 4:33 30/06/2013 20:03 Black -- 0:38:19 mins
10 The Stroke (Hans-O-Matik Radio Cut) 3:04 04/09/201 -- 0:41:23 mins
11 Keep Your Boots On 3:13 12/06/2011 16:19 Bodyrocke -- 0:44:36 mins
12 Good Feeling 4:07 26/11/2011 17:03 Flo Rida Good -- 0:48:43 mins
13 Sunchyme 6:07 18/08/2007 19:10 Dario G Rpm 35 1 E -- 0:54:50 mins

Legend

FE=Flat easy, FF=Flat fast, FS=Flat sprint

CE=Climb easy, CH=Climb hard, CA=Climb attack

IA =Interval attack

Max		220	220	220	220
Age		30	35	40	45
Range		190	185	180	175
60% Conversation pace (warm-up)	60%	114	111	108	105
	65%	123.5	120.25	117	113.75
70% Can hardly speak (starting to work)	70%	133	129.5	126	122.5
	75%	142.5	138.75	135	131.25
80% Hard, gasping, fast cruise	80%	152	148	144	140
	85%	161.5	157.25	153	148.75
90% Very hard, race pace	90%	171	166.5	162	157.5
95% Sprint, flat out!	95%	180.5	175.75	171	166.25
	100%	190	185	180	175

Tim Rogers

Spinning 2013

Mob 07797 762051

Email timhjrogers@gmail.com