"Practice Suffering" - SnakeBite Racing's Spin workout for 12/14/10 at Ride+Workout

Tonight was our largest group yet. THANK YOU to everyone who came out tonight!

This workout was designed to be "nasty" - with just enough rest between hard efforts to survive. As I mentioned during the workout tonight - it is important to "practice suffering"... having one or two physically and mentally tough workouts each month helps to train the mind to deal with all the signals and bad feelings during the crucial stages of a race. Tonight was definitely a chance to practice that suffering!

The intensity was high and everyone gave it their all. It's pretty cool sitting on the leader's bike and looking out at the sea of athletes pushing themselves to the edge in training... focused... determined... and possibly going to puke!

While I wasn't totally satisfied with the flow of the playlist I put together for tonight's workout - I did have a lot of people tell me afterwards they liked it. But "Technologic" was either loved or hated - nothing in between! It's hard to bring new music each week, and have music "everyone loves"... they won't all be hits! The bottom line is the music brings energy, and I try to get the right kind of cadence/bpm to fit the particular part of the workout.


Warm up
3.00 3 minute Warm up / New Divide - Linkin Park
0.50 seated spin up - light tension
1.00 1 minutes easy spin / Evacuate the Dancefloor - Cascada
0.50 seated spin up - light tension
3.50 easy spin

Sprint intervals
0.75 30 / 15 hard effort #1 / Busy Child - Chemical Brothers
0.50 Recovery - easy spin
0.75 30 / 15 hard effort #2
0.50 Recovery - easy spin
0.75 30 / 15 hard effort #3
0.75 Recovery - easy spin
0.75 30 / 15 hard effort #4
1.00 Recovery - easy spin
0.75 30 / 30 hard effort #5 / Stronger - Kanye West
0.75 Recovery - easy spin
1.00 30 / 30 hard effort #6
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #7
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #8 / Blue Orchid - White Stripes
2.00 Recovery - easy spin (till song ends)

Power intervals
3.00 60-75 rpm… high tension - seated / What do I - Stabbing Westward
1.00 Recovery - easy spin
3.00 60-75 rpm… high tension - seated / Do you call my name - Ra
1.00 Recovery - easy spin
3.00 60-75 rpm… super high tension - seated / standing
1.00 Recovery - easy spin / Last Resort - Papa Roach
3.00 60-75 rpm… super high tension - seated / standing
1.50 Easy recovery / Move Aside - Soul Coffing

0.75 Seated Sprint #1 / Collapse - Rise Against
0.75 Recovery - easy spin
0.75 Seated Sprint #2
0.75 Recovery - easy spin
0.75 Seated Sprint #3 / N.W.O. - Ministry
0.75 Recovery - easy spin
0.75 Seated Sprint #4
0.75 Recovery - easy spin
0.75 Seated Sprint #5
2.00 Recovery - easy spin

5.00 Threshold - 4a HR zone (80% max) / Technologic - Daft Punk
1.00 Easy recovery
5.00 Threshold - 4a HR zone (80% max) / I kissed a girl - Katy Parry
1.00 Easy recovery / Block Rockin' - Chemical Brothers
5.00 Threshold - 4a HR zone (80% max) / United States of Eurasia - Muse
1.50 Easy recovery

1.00 30 / 30 hard effort #1 / Got the life - Korn
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #2
1.00 Recovery - easy spin / Given Up - Linkin Park
1.00 30 / 30 hard effort #3
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #4

4.00 cool down / Hella Good - No Doubt