Strength Ride :: Love The Hill

This ride pushes your climbing muscles in the first half and takes you through all the climbing positions in the second half. Focus on form, cadence, and breath as you climb. Love yourself. Love the burn. Love the hill.

1. World Turning - Alison Krauss et. al (4:32) Warm up

2. How Come – Ray LaMontagne (4:33)
Seated climb, 80 rpm, 75%
Find your climbing rhythm. Bring the resistance up to a light hill and hold a quick cadence.

3. Just – Mark Ronson (5:20)
Standing climb, 60-70 rpm, 80%
Transition, allowing HR to climb. Find your rhythm. Add resistance for a moderate to heavy hill and hold cadence.

4. Closer – Mijk van Dijk (7:44)
Seated climb, RwR, Seated climb
Slip back into the saddle and climb, holding HR 80%. When you need it, lift out of the saddle and RwR to gain power and release the heaviness in the legs. Then, settle back down into the saddle. Do this as often as you need it.

5. Track 4 – Ride the Wave (5:30)
Rider’s Choice – 60-80 rpm, 80%
Listen to your body. Notice your muscles. Switch positions to maintain rhythm. Control the connection between mind, body, and bike by using your breath. Breathe deeply.

6. Feeling Good – Muse (3:20)
Seated climb, 60-70 rpm, 80-85%
Maintain rhythm with the upcoming transitions. Connect to the hill and adjust resistance as needed.

7. Audience of One – C0ld War Kids (3:00)
Standing climb, 60-70 rpm, 80-85%
Maintain rhythm and transition to Hp3.

8. Bad Reputation – Joan Jett (2:48)
RwR, 70-80 rpm, 80-85%
Maintain rhythm and transition to Hp2.

9. Love is Gone Remix – David Guetta (3:21)
JoH, 70-80 rpm, 85%
Maintain rhythm and cadence as you transition between Hp2 and Hp3.

10. Sweet Disposition – Temper Trap (3:52)
Seated flat, 80-100 rpm, 70%
Transition back to a flat road. Flush out the legs. 4 minutes until the finish line!

11. Let It Be – Joe Cocker (5:00) Cool
12. Drifting – Enya (4:12) Stretch
13. New Soul – Yael Naim (3:45) Stretch