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Quick Profile: Flying 40s

Flying 40s is a high-intensity, short-duration, lower-cadence interval profile with an aim to increase muscular strength and power output. This drill is also known as “40/20s.” This profile will guide you in explaining the physical sensations your riders should experience in order to achieve the desired adaptations. 

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Friday Favorites: There Are No Shortcuts!

This motivational track has two short (20-to-30-second), high-powered efforts to use for anaerobic intervals built into it—how perfect is that? The lyrics will make sure you squeeze out every drop!

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Theme Ride Thursday: International Mountain Day

Did you know that December 11 is International Mountain Day? What a joy to know that something we love to simulate in our cycling classes has been given its own day to be honored! It’s a great way to create a theme and promote a special day of climbing to honor the mountains around the world. Here is a playlist of over 120 songs to help you create your own mountain-themed ride.

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Wednesday Timeless Classics: Slow, Mindful Climb

A classic from 1994, almost all the tracks from this album have appeared in my playlists over the years. This one is a long, slow, steep climb, one in which you can ride in silence as your students immerse themselves with closed eyes and focus on their breath and their pedal stroke.

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Mainstream Music Monday: HOT DANG!

Pumping synths, killer baselines, and textured vocals will hit you hard.

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Mainstream Music Monday: Soulful, Energetic Song with a Profound Message

A genre-bending song from a Nashville-based British singer-songwriter that blends classic pop, rock, soul, blues, and country.

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Friday Favorites: An Evocative Psychedelic Warm-Up

What makes a song a “favorite”? For me, it’s a song that is efficient in its evocative power, where a small special hook, melody, or synth line taps into deep wells of memory and feeling. Who beats the Irish at that?

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Wednesday Timeless Classic: Bringing You to Back to the 80s

Ready for a powerful, emotional, and passion-filled song that can’t help but ask you to go deep and find strength, power, and determination you didn’t even know you had? Well, here it is.

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Mainstream Music Monday: Keep the Tempo with This Dancehall Gem

Dancehall music is a genre of urban folk music that came out of Jamaica in the mid to late 1970s. This dancehall rhythm will grab your legs and have you matching the tempo.

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Friday Favorites: A Retro Take on a Classic Rock Song

An amazing cover of this classic rock track will have your riders pushing through to get to the other side of their interval.

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