I'm a big fan of controlling the energy of a class or set through music. I often look for high energy fast beats per minute songs to help push my riders to higher and higher intensities, but sometimes I like to use lower energy, yet powerful, slower beats per minute songs to force participants to slow down, focus on pedaling technique and power production at slower revolutions per minute.
I live in Denver Colorado and there are some long climbs here, it's not uncommon for a climb to last over an hour. When on these climbs it's important to maintain a “doable” intensity and find a sustainable rhythm. In the great INDOORS we often climb to max effort then recover a few times per class, but in the great OUTDOORS it's important to control the intensity so riders can make it to the top of the climb. I like to bring this controlled rhythmic type of hill simulation indoors from time to time.
This 3 song mix can be used to simulate a slow and steady climb. During the first song I like to stay seated and find a steady rhythm around my threshold wattage or HR. For the second song I like to mix between sitting and standing, I usually sit for 45 seconds and stand for 15 seconds. The third song has a few energy spikes that I like to use as surges to the top of the hill.
Give it a try and let me know if your class likes it.
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