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A quote taken from The Sufferfest. I’m loving that website! How I wish I could be really beating my own ass on the bike. I’m still floored with this foot issue and I’m not happy about it at all. I just feel like I’m completely wasting my time not working out. I can lift weights and put them down but it’s just not the same. I want to put my cycling shoes back on! I want to do jump squats, burpees and get back to my plyometrics training. This is so frustrating!

This is the background image on my iPhone right now. Every time I look at it, I remind myself that I’m one day closer to strapping them back on and hitting the saddle again. That makes me happy!

01. Example – Watch The Sun Come Up (Fred Falke Remix): Strap on your shoes and let’s get this ride going. Fast easy pace to loosen up the muscles and the joints, deep breathing and relaxing the shoulders … pull them away from the ears. After a couple of minutes, add some tension and come out of the saddle for a light standing run, we’re working about 60-70% on the warm up.

02. Darude – My Game: It’s time to get serious! Hit the saddle and pick up the pace! Time trial pace for the first minute then ramp up the tension and come up for a one minute heavy climb out of the saddle. When the music speeds up after that climb, get back into the saddle and time trial pace to the end … I’m talking 110% here people!

03. Ciara – Get Up (Remix): Add tension and come out of the saddle and recover. We are going to play with 30 seconds of 2 count jumps, 15 seconds hovering, 10 seconds seated sprint, 20 second standing recovery. Rinse and repeat but add a little more tension on each cycle.

04. Timbaland – Boardroom (Remix): Slooow it down by turning it UP! Your legs naturally want to move to the beat but the tension keeps getting heavier and heavier. Work it and keep adding on every 30 seconds. The last 30 seconds should be slow motion heavy.

05. Darude – Feel The Beat: Time to flush it out by sprinting at 85% seated. Fast enough to stay out of breath but doable … guess what? Big huge steep hill smack dab in the middle … when the music slows down, you do to. Seated heavy climb but stand when the music starts to speed up and power climb until it builds up before the speed up. Hit the saddle and run it for the last 40 seconds at an all out lung busting pace.

06. Ludacris – Girls Gone Wild (Remix): Your legs should feel like jello right about now. Let’s go back to the windy flats and come out of the saddle. When it slows down, we do too – it’s high speed winds we are pedaling against … (they turn it out, without a doubt) It feels like it will never end but keep pounding on those pedals and adding the tension until it builds up speed and then go for a nice 20 second burn at a lower tension. Recover for 20 seconds and finish it out with some 2 sec jumps.

07. Eve – Tambourine (Remix): Gah! Slow mean killer climbs. You know what to do … settle in and start pounding away. It gets heavier every 45 seconds or so and if you’re feeling sadistic make them do some power climb sets 15/15.

08. Michael Jackson – Smooth Criminal: Back to running against the wind but the punishment isn’t over yet. Annie are you ok? Hear that? SPEED IT UP! 3x total and recovery for the last 20 seconds.

09. David Guetta – Memories (feat. Kid Cudi): What the hell was I thinking? Let’s throw in some HIIT/Tabata rounds. 20/sprint 10/recover 3x and then 30 second recovery before doing it all over again. 20/10 x 3.

10. Janet Jackson – Feedback Remix Feat. Timbaland: Everyone should be feeling pretty tired so let’s do a posture check, roll the shoulders a bit and settle into our last seated climb. Load up the tension every 45 seconds until the end and work hard to keep up with the beat.

11. Darude – Sandstorm: Hmmm … last song for today. What should we do? Tabata training of course! 20/10 twice then one minute to recover then two more rounds of 20/10. Then dig deep, really deep and run your ass for the last 15 seconds.

12. Go Home Productions  – Return of the Weather Episode: Slow it down, re-hydrate and start cooling down.

13. Thievery Corporation – Indra: Stretch and pat yourself on the back for coming out of this alive!

xo

~Gabs