Out and Back Attack Audio PROfile Description
This is a fun ride that simulates leading your class out to a specific point and then turning around and leading them back home. It gives you an opportunity to creatively engage your class with the types of terrain, possible obstacles, or sites that your riders might encounter along the way. I coach it much like I am telling the class a story. I add the challenge of a negative split (riding the second half faster than the first) which is something I often incorporate in my classes. For more information on the term “negative split”, you can listen to Audio PROfile Podcast #120 and/or read what Joe Friel has to say about negative splits on his blog.
Out and Back Attack PROfile download to print.
Here's your Spotify PRO/Playlist! Deezer. We have made every attempt to replicate the original playlist. In some instances the tracks specified were unavailable in Spotify. When necessary we have substituted individual songs of similar length and tried to maintain the Instructor's intent.
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very interested in learning more about coaching alignment on the bike as mentioned in your objective and intensity, as well as, the Beginner class podcast. thanks a ton
Where do you find the BPM of the songs. My Itunes does not populate that field? Also, The playlist is out there? is there are more mainstream playlist that you would suggest? India Dance to Van Halen Heavy Metal?
Thanks for the profile, I never thought of adding a ride thru town! I like the imagery of the ride and will give it a try soon.
You are right, iTunes does not populate the BPM field. The only way to find a song’s BPM is to go to a website or application that determines this for you. I use this one:
You just tap your space bar to the beat of the music and it tells you the BPM. There are many other sites online that do this for you. Just google “BPM counter” and I am sure you can find one that you like. Then, you can enter that information into iTunes. Just highlight the song, go to ‘file’, then go to ‘Get Info’, click the ‘Info’ tab and you will find the field for BPM there. You can enter the song’s BPM and save it.
I know it seems like a lot of work but I think it’s worth it. Over time, you will accumulate labeled songs in your library and then you can do a search for a specific BPM.
As for more main stream music? I like the changes in music genre for this ride specifically as they mark a new task and terrain and they cover the various generations and tastes that attend my classes. Have you checked out the top songs for indoor cycling post? Maybe that will help?
Thanks for you interest. I hope this helped.
Thanks for this profile! I used it as inspiration for two classes in the last week, and received great feedback. I like providing a “roadmap” for classes, and this was a clear and easy one to give. Plus, coming up with ideas for the road hazards was fun. I used the imagery of DC city streets after winter (lots of quick jumps to avoid potholes!), yellow lights to run through, red lights to slow down for, a mama duck and her ducklings crossing the road…
Jim, here’s some of the music I used in my profile, maybe some of it will work for your classes:
Running One (Large Mix) (from Run Lola Run soundtrack) (going through town, perfect for stops, starts, surges)
C’mon C’mon (Von Bondies) (running through yellow lights)
Feel the Sun (Club Mix) (DJ Sakin)-hill climb
Let the Good Times Roll (Mafia II soundtrack)(coasting downhill)
Siente Mi Ritmo (DJ Chick) -hill climb
Samba Do Ronaldinho (Batucando)-back through town
Gonna Fly Now (John X Remix) (Bill Conti/Rocky)-fast flat road back to the car
Blue Skies Again (Jessica Lee Mayfield)-slowing down, cooling down
That’s excellent! I’m so glad you liked it and I love your road hazards – yellow lights to speed up for, a mama duck & ducklings! Great!
Thank you for your music suggestions, I’ll check them out too.
Thanks for the profile. I used it this morning and rode it as you prescribed. The following is a playlist that I used:
Sunchyme by Dario (Warm up)
Running Down a Dream by Tom Petty (Flat road)
How far we’ve come (Rolling hills)
Reverse Psychology (riding through town using interval work)
The Unbreakable by BT (hill climb)
Kryptonite by 3 Doors Down (flat road descent)
Masters of the Universe by Zetan Spore (hill climb back)
Radar Love by Golden Earring (flat road descent/recovery)
Highly Strung by Bond (riding through town catching all green lights)
Sin Wagon by Dixie Chicks (Fast rolling hills)
I can see clearly now by Jimmy Cliff (cool down)
*used mixmeister to add cars honking at the beginning of in town sections)
I have done out and back rides before but it was the first time that I used the negative split idea for this ride.
Thanks Leslie. Great tip for BPM
I also loved the idea of the ride through town. My students came up with some good ideas – fire station with trucks pulling out, for example. But my favorite scenario was typically Canadian – a road hockey game. Someone in the room yelled “Bikes” and then we had to wait for the kids to move the net.
Thanks everyone for taking the time to post feedback! Christine, I love the hockey game idea! That’s excellent! Yes, you would never find that sort of obstacle in the San Francisco bay area. LOL We mostly have pedestrians, cars and other cyclists.
Pat, using mixmeister for car sounds is a great idea. I haven’t tried mixmeister yet. Maybe it’s time for me to explore it. Cheers!