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Juneteenth is a celebration of the abolition of slavery in the United States. We at TIEM are using this month's playlist as an opportunity to reflect on the undeniable impact of Black artists on American culture.
As usual, this ride is built around the idea of riding to the beat of each song. We'll be providing choreography for your at-home bike below, but feel free to use this as the background for however you're choosing to move today!
TIEM is committed to remaining an active participant in the fight for justice and equality. Read more about how we're pledging to donate 5% of all sales, through the end of 2020, to social justice organizations.
Tracks
- Freedom (ft. Kendrick Lamar) — Beyonce
- The Hills - RL Grime Remix — The Weeknd
- Get Up — T-Pain
- VIDA LOCA — Black Eyed Peas, Nicky Jam, Tyga
- Loko — Skales, Walshy Fire
- Like a Girl — Lizzo
- Jump — Rihanna
- Press — Cardi B
- In Da Club — 50 Cent
- Lift Your Energy — Eden Prince
- Glory / Stranger — The Fisk Jubilee Singers, Derek Minor, Shannon Sanders
- Silence (Tiesto's Big Room Remix) — Khalid, Marshmello
- Jealous – Khamari
If you're new to cycling classes, keep these few things in mind...
• Keep your core engaged and your back straight.
• Do not tense your shoulders or squeeze the handlebars. Remember, upper body light.
• Resistance is your friend! Don’t ride too light or too heavy. Listen to your body.
Choreography provided is only a suggestion. Whether you decide to tap it back and jump, or ride seated for the duration of the playlist, you’re guaranteed to get a great workout. Enjoy!
Hand Positions
Position 1: Keeping your hands in the center of the handlebar for warm ups, cool downs, or recovery.
Position 2: Placing your hands in the curve of the handlebars.
Position 3: Holding the top of the handlebars with hips over the seat.
Ride Choreography
1: WARMUP
Take a deep breath in and start to find the beat, adding on just enough resistance to feel supported. Begin to engage your core and relax your shoulders. No choreo here- just add touches of resistance as you feel your body warming up.
2: RESISTANCE PUSHES
Add a full turn of resistance on to the wheel, becoming more intentional with each pedal. We have two 30 second pushes against the beat here! Heart rate will come up and it should feel like a challenge- so push it! At 1:24 and 3:15 put a full turn on the wheel and try to find a pace ahead of the beat, keeping it for the whole drop!
3: HEAVY CLIMB
Stay up in position 3 and make that wheel sticky. Sit back and drive your heels down, opening up your "bounce". Focus on adding a quarter/half turn of resistance every 30 seconds. This beat should feel heavy and hard to hold on to towards the end of the song. Hang in there, it'll be over quick!
4: FAST JUMPS
Shake off the resistance and hit the saddle. Hands at position 2, start to find your speed. Getting ready for three sets of 4-count jumps up to third position at :39, 1:24, 3:09. Not watching the minutes? That's okay! Listen to the music and push yourself to add in at least 10 of these jumps.
5: QUICK JOG
Adding on a full turn of resistance, stay in the saddle until you find this beat. When you've got it- lift it up to third and hold the jog! Remember to relax your upper body throughout the song and hang to to this pace! The moment it becomes to feel easy, add an inch of resistance.
6: ISOLATIONS
Turn up the resistance and let's burn it out. Holding three isolations at :46 (30 sec), 1:39 (30 sec), 2:32 (30 sec). Breathe through it! This is a little bit of a recovery- but keep the resistance strong and supportive.
7: CRUNCHES
Take a half turn off and start to pick up your tempo! Finding control in the lower body, begin focusing on your upper body. There will be three drops (1:22, 2:46, 3:56)- at these times, start dropping your elbows and contracting your core to crunch until the drop quits. Don't forget to add some resistance between each drop for an extra burn.
8: PRESSES
Slowing down again, add on one to two full turns. Find a strong bounce, heels always driving down! When you hear Cardi say "Press, press, press" - drop your elbows out wide on the count 12x. This is a little like a push up on the bike- keep it strong!
9: SEATED CLIMB
Drop into the saddle and settle in. Hands at position one or two. Add 2 - 3 big turns of resistance on. We're holding this one in the saddle the entire song. On each chorus, bring your hands behind your back. This will shift some pressure to your core and legs- keep the beat! Add a full turn on the wheel after each time you bring your hands back.
10: ARMS
Quickly shake your legs out after that hill and grab your light hand weights! Now, we'll be focusing on keeping the beat with your arm movements. This month's challenge is to not drop your arms! Lift your arms up directly in front of you, elbows in line with your shoulders. Move through 16 counts of the following exercises- bicep curls, 90 degree pulses, chest flies, and over head tricep extension. Burn it out until the song stops! You got this.
11: RESET
This one's for you to take at your own pace. In the saddle, up in third- whatever feels best. Take these 3 minutes out of your day to be completely in your workout.
12: FINAL SPRINTS
Coming back down to the saddle, we have two sprints to bring this ride home! Resistance around our flat road, start to catch this beat. First sprint is at 1:12 for 30 seconds, you can lift it up into 3rd position or push it in the saddle! The second will start at 2:44 and go until the end of the song. Add on a half turn of resistance and push this one- finishing so strong!
13: COOL DOWN
Slow your legs and breathing down with a slow march. Use this final song to stretch at will, but be sure to hop off your bike and stretch your hamstrings, quads, glutes, and calves. Please make sure to hydrate after class! And grab a healthy carb and protein snack for post-workout muscle recovery. Amazing job today.
Glossary
Tap Back: Make sure your back stays straight, abs are engaged, and stay tall on the bike. Rock your body back, moving your hips over the saddle, for a single count for a tap back. You should be able to feel the seat graze your butt as you do this move.
Isolate: To isolate, go into position 3 and keep your back straight. Make sure your hips are back so that your butt is exactly over the saddle. Keep your elbows in and maintain light pressure on the handlebars. Avoid bouncing and feel the burn in your quads, hamstrings, and glutes.
Jump: Start in your saddle and when the time comes to “jump,” get into position 3 and pedal off the saddle. Return to your seated position and repeat as necessary.
Hip Slides: Similar to tap back, except do not touch the saddle with your butt. Keep your arms and torso long with your chest up and open.
Crunches: Standing or seated with hands in position 1. Engage your core and crunch. Squeeze at the bottom and keep your chest open with your shoulders wide.
Reverse Jumps: Standing in position 3, engage your core and move your hips back until you are sitting in the seat. Return to the standing position and repeat to complete a reverse jump!
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