Half Way Through 2017

Yikes!  It’s June already and who hasn’t written 1 blog post yet this year?  This gal!  I’m going to upload several workouts today (or at least that is my goal) and backdate them as appropriate.  We’ve done some great rides this year including some new theme rides – Cinco de Mayo and Valentine’s Day (LOVE STINKS!) come to mind 🙂   But for this entry I’m going to take you to my Russian Steps workout.  They’ve been all over my cycling forums.  I finally gave them a whirl and WOW.  I actually had one last song in the mix and cut it out.  I’ve never cut out a song on the fly before but I simply couldn’t ask anything else of my students.  My Saturday class (my hard core riders) absolutely loved this.  Have fun and be careful with this one!

Artist	Song Name	Song Length	Workout
Aerosmith	Sweet Emotion	4:34	Warm-up
Billy Idol	Rebel Yell	3:45	Standing run with pushes
Bon Jovi	Bad Medicine	5:00	Booty Backs
Quiet Riot	Cum on Feel The Noize	4:47	:45 lead in, then Russian Step Sprints: 15sec on 45sec off 30sec on 30sec off 45sec on 15sec off 60sec on 60sec off 45sec on 15sec off 30sec on 30sec off 15sec on 45sec off 30sec on 30sec off 45sec on 15sec off 60sec on 60 sec off
Foo Fighters	The Last Song	3:20
The Killers	Spaceman (careful – long fade out)	4:45
Pitbull	Wild Wild Love	3:22	Rolling Hill – Heavy Climb -> attack ->easy run -> fast run -> repeat
Foo Fighters	Big Me	2:13	Recovery
The Airborne Toxic Event	Wishing Well	3:58	:20/:10 Sprints
Papa Roach	Lifeline	4:06	Russian Steps on a Hill: 15sec on 45sec off 30sec on 30sec off 45sec on 15sec off 60sec on 60sec off 45sec on 15sec off 30sec on 30sec off 15sec on 45sec off 30sec on 30sec off 45sec on 15sec off 60sec on 60 sec off
Muse	Dead Inside	4:24
Disturbed	The Light	4:16
Train	Meet Virginia	6:00	Cool-down
Bruce Springsteen	Secret Garden		Stretching