Julz Arney, Schwinn® Cycling Lead Master Trainer contributes our latest Audio PROfile!
Flat Sandwich on the Beach
This ride is completed in just three stages of work - Two “Flat Sandwiches” and a simulated run on the beach. The first two stages are the “Flat Sandwiches.” Each sandwich is made up of a hill, a flat, and a hill. They are both approximately 15 minutes long and they are identical in intensity. The first hill is Moderate effort, the flat progresses from Moderate to Hard effort and the second hill moves riders from Hard through to an Anaerobic ending. The goal is to give the second Flat Sandwich equal or better effort and focus than the first.
Download Flat Sandwich on the Beach Right Click > Save As
Flat Sandwich on the Beach PRO/Playlist in Spotify
Flat Sandwich on the Beach PRO/Playlist in Deezer
One of the tracks shown in the Spotify playlist won't play until you download it to your computer. Right Click > Save As the link and then open it.
Lupe Fiasco vs. Phoenix — The Show Goes On (MT Mashup)
Listen to Julz present her class profile below or subscribe to our free Podcast in iTunes and never miss an episode.
Podcast: Play in new window | Download
Originally posted 2013-03-16 08:23:20.
John is a member on the AFS (Association of Fitness Studios) Advisory Council.
Holding certifications from; Schwinn, Heart Zones, Team ICG and Life Time Fitness, John's held regularly scheduled cycling classes between 1998 and 2015 when he moved to Florida.
When the weather permits, you'll find him riding and leading outdoor groups by himself or with his Tandem partner (wife) Amy.
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Can we get a PDF or other file? Don’t have time to listen, just want the Profile. Thanks!
Can you list the songs in order in a Playlist? Not sure where Show Goes On is supposed to be since it doesn’t appear in the Spotify download. Thanks 🙂
Karen the pdf is linked above where is says download
Hi John
When I click download it just goes away, nothiing loads? Would really like to see the play list as well.
I’m going to guess what’s happening is here is the setting in your browser are preventing the PDF to open or download. I added the suggestion to Right Click > Save As to see if that works.
Thanks John — that did the trick. I rode with Julz a few years back at a conference and loved her energy, so I am looking forward to hearing/reading this.
i am having trouble finding a download of song 6, Beat S&M (Stelmix5″ Mashup).
Any suggestions?
I was at steady130.com but now I see it’s unavailable 🙁 Thinking you’ll need to substitue something else.