She got hot, they did not

Ah yes, The Vampire Diaries, it was only a matter of time before I wrote about this fine Twilight substitution.  Of course I’m watching the series…but purely for musical research purposes only.  I promise! It has great music (see Saturday’s cool down song).  Sure, I could skip the actual viewing process and just visit this website.  But really, where’s the fun in that, and miss all that Ian Somerhalder?  No way!

Must make a small confession here…I may be getting too old for all this teenage-angst/vampire lore.  As I watching this past week’s episode I kept thinking to myself “where the hell are all these kids’ parents?”  Ugh.  Now that’s some serious old-lady-speak.  What’s next…mom-jeans? Noooo…    

For Saturday’s profile expect to travel up and down hills as well as experience brief time trials on the flats to help improve mental discipline and recovery time.

WARM UP

The Girl Got Hot—Weezer (3:15)  Warm up.  RPE 3-4: easy, feels perfectly comfortable.  It’s new Weezer!  And yes, if you were wondering, my Weezer snuggie is ordered and should be making it’s way to me!

ROUND 1

‘Till Death—A Brand (2:52)  RPE 5: moderate, conversation requires some effort, the work is beginning.  Increase overall cadence, small accelerations on the chorus.  Focus on pedal stroke while establishing a rhythm and smooth breathing pattern.   (I couldn’t find this MP3 on Amazon, you’ll have to check it out on iTunes.)

U + Ur Hand—P!nk (3:34)  RPE 6-7:  moderately hard, conversation requires effort, feeling “comfortably uncomfortable.” 30 seconds seated flat alternating with 30 seconds running with resistance on the chorus (“I’m not here…”)  Add resistance for the run & a reduce it slightly for the saddle

East Jesus Nowhere—Green Day (4:35)  RPE 7-8: difficult or very difficult, conversation requires max effort, light burning in the legs.  Add resistance for a seated climb.  Establish your rhythm, breathe, and focus

Last One to Die—Rancid (2:24)  RPE 8: very difficult.  Add more resistance for standing climb….1 minute only.  Make your legs talk to you!  Then find a RPE 4: moderately easy.  Drop the resistance.  Seated flat recovery for remainder of song

ROUND 2

New Moon Rising—Wolfmother (3:46)  RPE 5-6: moderate, conversation requires effort.  Increase cadence as you head into a fast flat road for 2:15.  Transition to RPE 7: difficult, uncomfortable by adding resistance and maintain cadence in the saddle for the rest of the song

Are You Ready—Three Days Grace (2:46) RPE 7-8: difficult, feel a light burning in your legs.  Seated climb alternating with jumps on a hill on the chorus

This Heart’s On Fire—Wolf Parade (4:00)  RPE 4: drop the resistance for a brief downhill as need to reboot your legs x 30 seconds.  RPE 6-7: difficult, conversation required a lot of effort for a Seated Climb x 1 min 30 seconds.  RPE 8: light burning in the legsRun with resistance x 30 seconds. RPE 7:  comfortably uncomfortable standing climb x 1min 30 seconds….Stay focused!

ROUND 3

Square One—Coldplay (4:48)  RPE 4: moderately easy for a 2 minute seated flat recovery.  Find RPE 6: Moderately hard, conversation requires quite a bit of effort and begin a long climb in the saddle, find a pace you can build from.

Back Against the Wall—Cage the Elephant (3:48)  RPE 7-8:  very difficult, light burning in the legs, now add resistance and climb strong!  Jumps on a hill during the chorus….stay focused

Broken Man—The Von Bondies (2:09)  RPE 4:  moderately easy Seated Flat to recovery for 1 minute.  Then back to work with REP 6:  moderately hard Seated Flat.  Increase both cadence and resistance

Bastards of Young—Against Me!  (3:40)  RPE 8-9:  Peak effort, cannot talk (only hit 9 during the running with resistance drill.)  Finish the ride with a small Standing hill alternating running with resistance.  Power through this!  (once again, I’ve come up empty-handed with Amazon…)

The Weight of Us—Sanders Bohlke (5:35)  RPE 3-4:  Being to bring the heart rate down and move into stretches off the bike.  Thank you Vampire Diaries for turning me on to this haunting song.   

Road—Nick Drake  (2:00)  More stretching time if you need it.

Find Saturday’s playlist on iTunes at Spinning Spincycles 11.14.09

I cannot end today’s blog entry without a big announcement:  I GOT A NEW LAPTOP!!  I can’t believe it.  It’s so beautiful and shiny, and new.  It’s like seeing the internet for the first time!  Whoo-hoo!  Excuse me as I dance for joy in circles around my new toy .  La la la la la……