* indicates song for section -- some modifications for an Oct. 2015 workout, use "leaves" playlist
ICEMAN ELEMENT RIDE
6 mins. 1. warm-up 6 mins
12 mins. 2. endurance Kalkaska (flat) 6 minutes 6/10
18 mins. 3. team individuals go at a 9/10 effort for 10 seconds (go around the room), everyone else a 7/10 effort
rows go at a 9/10 effort for 15 seconds (four rows at yen). *ice, icy baby
24 mins 4. rain/hail/snow "the elements" 1 min. each: rain 10 sec stand, 10 sec sit. hail 20 sec. stand, 20 sec sit, snow 30 sec. stand, 30 sec sit, mud (higher resistance) 10, 10, wind 20, 20 combination of all 30, 30 *survivor *sandstorm
30 mins 5. mechanicals or other "surprises" 1 min each 1. stuck in big chain (high resistance) 2. stuck in small chain (little resistance but don't pedal faster than 105 rpm) 3. lost your seat (stand up, resistance back up) 4. one hand hovers (30 sec a side) 5. dart branches (3 inch leans alternating sides every 10 seconds while maintaining pedal stroke speed) 6. surprise music up the hill! get your groove on! *problem
36 minutes 6. catch-up sections (speed!) 30 seconds 9/10, 30 seconds 7/10 (repeat 6 times)
42 minutes 7. hills! (now in TC nearing Timberridge) 2 minute climb, one minute recovery, 1 minute climb, 30 sec. recovery, 30 sec climb, 30 sec recovery *legs
48 minutes 8. finish line cheerers! 3 minute ladder: 10, 20, 30, and back down again :) Standing for 2nd part of the interval if wanted. *applause
51mins 9. cool down (walk or ride to car :)) 4 minutes
55mins 10. stretch 5 mins
60 minute class
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