Sausage & Clams with Chickpeas in Fideos

Ingredients
12 oz spicy Italian sausage
1 c. onion, diced
2 tbs minced garlic
2 tbs dry white wine
8 c. kale, chopped
1/8 tsp salt
1/4 tsp fresh ground pepper
28 oz fat-free, low sodium chicken broth
16 little clams
1, 15 oz can chickpeas, drained and rinsed
4-6 oz angle hair pasta

Directions
1. Heat a Dutch oven over high heat. Coat pan with cooking spray. Remove casings from sausage. Add sausage to pan, cook 4 minutes or until browned, stirring to crumble. Reduce heat to medium, stirring in 1/2 cup chopped onion and 1 tbs minced garlic. Cook 1 minute. Add wine and cook 1 minute or until liquid evaporates. Add kale, salt, and 14 oz chicken broth. Cover, reduce heat, and cook 15 minutes.
2. Heat a large skillet over medium heat. Coat pan with cooking spray. Add pasta, breaking in half. Cook 3 minutes or until brown, stirring frequently. Stir in 1/2 cup diced onion and 1 tbs minced garlic. Cook 2 minutes, stirring. Add pepper, salt, and 14 oz chicken broth. Cover, reduce heat and simmer 5 minutes.
3. Stir clams and chickpeas into kale mixture. Cover and cook 10 minutes until shells open, discarding any unopened shells. At the same time, uncover pasta and cook 10 minutes or until pasta is tender.

Alternatives
*Since it is scallop season (at least for the next two weeks!), I used 1 lb bay scallops instead of clams.
*If you interested in cutting fat and calories (and taste!), use ground turkey breast instead of sausage.
*Vegetable broth can be substituted for chicken broth.

Interval Ride :: 3-min, 60-sec

A true interval ride, students alternate working for 3-minutes at HR 80-85% with a 60-second recovery to HR 65-75%. Repeats 9x. 45-min ride from Warm up to Cool down.

1. We Just Can’t Get Enough - New Radicals (5:48) Warm up

2. This is Not the End (Moon Version) - The Bravery (4:03)
(3:00) Seated flat – 75%, 80-110 RPM
(1:00) Seated flat – 65%, 80-100 RPM

3. Crawl - Kings of Leon (4:06)
(3:00) Seated climb – 80%, 60-80 RPM
(1:00) Seated flat – 70-75%, 80-110 RPM

4. Tracking Treasure Down - Gabriel & Dresden (4:08)
(3:00) Standing flat/run – 85%, 80-90 RPM
(1:00) Seated flat – 70-75%, 80-110 RPM

5. Under Pressure - Queen & David Bowie (4:04)
(3:00) Seated climb – 80%, 60-80 RPM
(1:00) Seated flat – 70-75%, 80-110 RPM

6. Viva la Vida - Coldplay (4:01)
(3:00) RwR – 85%, 60-80 RPM
(1:00) Seated flat – 70-75%, 80-110 RPM

7. SuperWhat? (Superbad OST) -Lyle Workman (4:06)
(3:00) Seated climb – 80%, 60-80 RPM
(1:00) Seated flat – 70-75%, 80-110 RPM

8. Warm Heart of Africa - The Very Best feat. Ezra Koenig (3:47)
(3:00) Jumps – 85%, 80-90 RPM
(1:00) Seated flat – 70-75%, 80-110 RPM

9. Eye of the Tiger - Survivor (4:05)
(3:00) Standing climb – 80%, 60-80 RPM
(1:00) Seated flat – 70-75%, 80-110 RPM

10. Just Like You Imagined - Nine Inch Nails (3:52)
(3:00) JoH – 85%, 60-80 RPM
(1:00) Seated flat – 70-75%, 80-110 RPM

11. Back to the Earth - Rusted Root (5:48) Cool down
@ 3:00 Sit up, Stretch on bike

12. Sea Legs - The Shins (5:25) Stretch off bike
13. Other Side of the World - KT Tunstall (3:35) Stretch off bike
14. Beautiful Girl (Mendelsohn Mix) - INXS (3:10)

Strength Ride :: 75 min High Energy Push

1. I Like the Way – Bodyrockers (3:20) Warm up

2. Let it Will Be – Madonna (4:21) Jumps
0:45-1:30, 1:52-2:30, 3:17-4:00

3. Square One – Coldplay (4:48) Climbs & Sprints
@ 0:45 – +1 gear
@ 0:58 – 90-100 RPM
@ 1:37 – +2 gears then, Standing Climb
@ 2:27 – Seated Climb – 80 RPM
@ 3:06 – Sprints on Hill Hp2 – 90 RPM
@ 3:50 – Slow back
@ 4:00 – +1 gear / 15 sec = 3 gears

**12 min Seated Climb – 60-80 RPM
**Every 2 min, 15 sec Saddle Break

4. For One Night Only – Bodyrockers (3:00)
@ 1:45 – Saddle Break
5. I Just Want to Celebrate Remix (5:00)
@ 0:45, 2:45, 4:45 – Saddle Break
6. It’s Amazing – Jem (4:00)
@ 1:45, 3:45 – Saddle Break

7. Where the Streets Have No Name – U2 (4:45) Seated flat
Recover to 75%, 90-100 RPM, Maintain, Push
@ 4:00 – +1 gear / 15 sec = 3 gears

**12 min Seated Climb – 60-80 RPM
**Every 2 min, 15 sec Saddle Break

8. Light through the Veins – Jon Hopkins (9:25)
@ 1:45, 2:45, 4:45, 6:45, 8:45 – Saddle Break
9. Life in Technicolor – Coldplay (2:30)
@ 0:25, 1:45 – Saddle Break

10. Devil Inside – INXS (3:57) Seated Flat
Recover to 75%, 90-100 RPM, Maintain, Push

11. That Kind of Man – The Heavy (3:40)
+1 gear / 15 sec = 3 gears, 60-70 RPM
@ 1:00 Sprints on a Hill Hp2, 30 sec
@ 1:30 Seated Climb, +1 gear @ 1:45
@ 2:08 Sprints on a Hill Hp2 or 3, 45 sec
@ 2:50 Seated Climb
@ 3:28 Slow

12. Sarlight – Muse (4:00)
1 min – Seated climb
1 min – RwR
1 min – JoH
1 min – Standing climb

13. On My Way – Bill Boy on Poison (2:44) Seated Climb
+1 gear / 20 sec until 2:00 = 6 gears, then push 60 RPM

14. I Want Candy – Bow Wow Wow (2:43) Downhill Sprint
90-100 RPM

15. One Day Like This – Elbow (6:34) Seated Flat
Recover to 70-75%, Maintain, 80 RPM, Push

16. Dorval – Julia Kent (3:51) Recover, Cool down, Stretch
17. Shine – Alcorus (3:54) Stretch
18. For What It’s Worth – Buffalo Springfield (2:37)