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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.

[wlm_private 'PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']

This week's mix includes:

 

Download this 3 song harmonically mixed track

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  8. File should begin playing and is now part of your iTunes or Spotify library

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.[/wlm_private]

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