I really must apologize for the lack of posts.  Life in general has been beyond busy, so I haven’t been able to really “blog” the way I would like to.  However, I still will keep the ride profiles coming for all you spinners/cyclist out there, and occasionally insert an update, recipe, workout, or all the above!!

This is a ride that will really appeal to your more advanced riders since they are ready for longer working periods.  I called it “8 Minute Fun Burn”, because every other song is around 8 minutes in length.  I got the Pop Danthology song from YouTube and converted it.  I’ve inserted the video below of the song.  San Francisco Dreamin’ is by Benny Benassi.  Happy Riding!

8 Minute Fun Burn

The Other Side 3:47 & Feel This Moment 3:50

· Warm Up

Pop Danthology 2012 8:01

· 30 sec Sprint (choose your hill wisely )

· 30 sec Stand/Recovery

Play Hard 5:15

· 15 sec Jumps 60-80 RPM (pick up pace when seated/steady climb when standing)

C’mon N’ Ride It (The Train) 7:31

· Cadence Building/Power Surges 80-110 RPM

o Increase Cadence every 15 sec for 45 sec and repeat

Wanted 2:08

· Recovery Song

CB Mix 8:54

· 30 sec Standing Climb 60-80 RPM

· 30 sec Seated Sprint on Light Hill

Two Princes 4:17

· Jumps on Hill 60-80 RPM

San Francisco Dreamin’ 9:09

· 40 sec Hover 60-80 RPM

· 20 Sec standing run on flat or light hill