Beach Vibes Beat Riding!

Feeling the summer vibes but can't get to the beach today? Listen to this amazing beach playlist while riding to the beat and enjoying every moment!

Playlist: Spin by Katie Lothrop (Me!)

HP = Hand Position. Follow Sitting and Standing Cues. If you're curious what positions you should be focused on, check out my blog post. Please use HP 1, 2 or 2.5 when sitting and HP 2 or 3 when standing - beyond that it's whatever you are comfortable with.

Workout

Please note each part is the song, the BPM and the length of the song for your reference!

Warmup

I Feel So Bad - 123 BPM - 3:30

1 min: Sitting Flat Road. 95 RPM.

1 min: Add 3 gears. 95 RPM.

30 sec: Standing Climb. Add 2 gears. RPM 75.

Oh Child - 97 - 3:18

1 min: Sitting Climb. Drop 2 gears. 85 RPM.

6 sets of 5 second jumps.

Rest of song: Sitting climb. 85 RPM.

Where have you gone (anywhere) - 124 - 2:40

1 min: Standing climb. 85 RPM.

Rest of song: Sitting Flat Road Recovery. 85 RPM.

First Hill Climb

This groove - 124 - 3:10

1 min: Sitting Climb. Add 3 gears. 90+ RPM.

1 min: Sitting Climb. Add 2 gears. RPM 80+.

Rest of song: Standing Climb. Add 2 gears. RPM 80+.

Perfect strangers - 118 - 3:20

1 min: Sitting Climb. Add 1 gear. RPM 70+.

1 min: Standing Climb. Add 1 gear. RPM 70+.

6 sets of 2 second jumps.

Rest of song: Sitting Climb. Drop 1 gear. RPM 70+.

Right next to you - 140 - 3:30

1 min: Standing Climb. RPM 70+.

1 min: Sitting Climb. Drop 1 gear. RPM 75+.

lucky one - 121 - 3:50

1 min: Drop 2 gears. RPM 80+.

Rest of song: Sitting Flat Road Recovery. RPM 80+

HIIT Intervals

safe place - 120- 3:10

1 min: Add 4 gears. RPM 85.

3x 30 second HIIT Intervals. Add 4 gears. RPM 95+.

The Less I Know the Better - 117 - 3:36

1 min: Add 4 gears. RPM 95.

Rest of song: Add 1 gear. RPM 90.

A Little Speed Work

Dangerous - 119 - 2:30

1 min: Drop 2 gears. RPM 95.

1 min: Add 2 gears. RPM 95.

30 sec: Increase RPM to 100.

I wanna get better - 190 - 3:30

1 min: Sitting Climb. Add 1 gear. RPM 90.

1 min: Standing Climb. Add 3 gears. RPM 70+.

6 sets of 5 second jumps

Give yourself a Try - 183 - 3:20

1 min: Sitting Recovery. Drop down to flat road. RPM 80+.

1 min: Standing Flat. Add 4 gears. RPM 75.

1 min: Sitting Flat. Drop 2 gears. Increase RPM to 85.

Uma - 150 - 3:30

1 min: Sitting Flat. Drop 1 gear. RPM 85.

1 min: Sitting Flat. Drop down to flat road. RPM 90.

1 min: Option to ride whatever you'd like. Option to stand or sit.

Stretching ~ 18 mins

If you have high or low blood pressure, please consult your doctor before attempting any type of exercise that might invert your head. You are responsible for your body. Please click on the hyperlinks for stretch descriptions.

2 min: Stretch calves on bike, 1 min each side

2 min: Standing calf stretch off the bike, 1 min each side

2 min: Standing Quad Stretch, 1 min each side

1 min: Standing Downward Dog

1 min: Downward Dog

2 min: Hip Flexor Lunges, 1 min each side

2 min: Standing Glute Stretch, 1 min each side (or Pigeon Pose)

2 min: Hurdler Hamstring stretch, 1 min each side

1 min: Frog Pose stretch

1 min: Butterfly Pose

2 min: Forward Fold, 1 min each side