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Get ready to clip in, November — we're bringing you a fiery 30 minute choreographed ride that is sure to make you work up a sweat no matter how the weather is changing in your zip code.
Grab your slipstreams, open up your Spotify, and be sure to screenshot the following image so you can easily follow along!
As usual, this ride is built around the idea of riding to the beat of each song. We'll be providing choreography and beats-per-number so all you have to do is press start and go.
Complete the ride?! Let us know!
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 :48 and 2:04 put a full turn on the wheel and try to find a pace ahead of the beat, keeping it for the whole drop!
3: QUICK JOG
Taking off on a full two turns 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.
4: 4-COUNT SEATED JUMPS to THIRD
Add on 4 full turns of resistance and hit the saddle. Hands at position 1, settle in to this heavier beat. Getting ready for two sets of 4-count jumps up to third position at :32, 2:04. Not watching the minutes? That's okay! Listen to the music and push yourself to add in at least 10 of these jumps.
5: ISOLATIONS
Adjust your resistance to match this beat and let's burn it out. Holding three isolations at 1:08 (15 sec), 2:13 (15 sec), 2:53 (15 sec). Breathe through it! This is a little bit of a recovery- but keep the resistance strong and supportive. Really find the control in your core.
6: HEAVY SEATED CLIMB
Come back down to the saddle and start to make that wheel sticky. Remember to drive down with your heels and keep your upper body relaxed. Focus on adding a full turn of resistance every minute. This beat should feel heavy and hard to hold on to towards the end of the song. Hang in there!
7: QUICK RUNS TO THIRD
Strip the wheel, then add three full turns — this wheel should feel light but controllable! There will be three 15 second runs you should take in third position (:58, 2:04, 2:53) — right before each run, add a half turn on to the wheel.
8: 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.
9: 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!
10: 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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