Welcome to week six of Music to Mention. This week's music to mention is one of my favorite songs for muscular endurance work: Pump It by The Black Eyed Peas. Muscular endurance is always a challenge for the instructor as there are 3-4 minute sections of the ride, some back to back, where the rider is in the saddle and maintaining a specific cadence and exertion level to achieve the development of muscular endurance. While this is understood by the cyclists in your group, the average fitness person that is looking for as much entertainment as workout they may find this work boring. That is where we step forward as instructors and use this time to educate our riders, work on form and allow them to listen to and enjoy the music. Have fun with this and use the longer sections to connect with your class and educate them on training.
There is no real timing for this song as the entire piece falls into a 75-80 (actual is 78) cadence. This is great work that pushes to cells to make adaptations such as increasing mitochondria and increasing enzime availability to burn fat for fuel, so have your riders go hard. I usually cue this as the highest gear they can maintain at 78 rpm or "Hard, but sustainable." In order for them to get the fitness gains from muscular endurance work, they need to be in HeartZones of High Zone Three to High Zone Four.
Pump It by The Black Eyed Peas:
Have fun with this song and enjoy your ride.
Ride Hard, Ride Well and Ride Often......Joey