Thrilling Thursday

Thrilling defines our morning ride!  I am forever impressed by all of you who hear the alarm and refuse the snooze.  (Special thanks to the beautiful and indomitable Janice for inspiring a new video because I didn't want you to see the same thing twice in 12 hours!)  For you:



The ride...

Warm Up / Work Out:
Simply Falling - Iyeoka
Up in the Air - 30 Seconds to Mars (seriously my favorite video OF ALL TIME)
Dog Days Are Over (Live Glastonbury Festival)- Florence and the Machine
Loud Like Love - Placebo
Wrecking Ball - Mumford and Sons / Miley Cyrus
Time To Dance (Live) - The Shoes
Twerking Anthem - Tony Junior
Animals - Martin Garrix
Bonfire Heart - James Blunt
Wake Me Up (Extended) - Avicii

Cooldown:
The Great Gatsby Young and Beautiful - Lana Del Rey
Paris (Acoustic) - Caro Emerald

For Instructors:
After the warm up song of Simply Falling, class follows this structure song-by-song.  Time the sprints and runs with the music:

Sprints (3 during Up in the Air)
Standing hill run (3 during Dog Days)
Standing climb
Sprints (3 during Wrecking Ball)
Standing hill run (4 during Time To Dance)
Seated climb
Sprints (2 during Animals)
Standing hill run (3 during Bonfire Heart)
Standing climb
Cool down

As always, have FUN!

Eats treat for the day  - BBQ Salmon.  EASY.  Just slap your favorite BBQ sauce on top of a piece of fresh, wild salmon.  On the grill, in the stove - it's just damn good and good for you.  And it isn't just for dinner.  RETHINK breakfast!  What better way to start the day than with salmon's Omega-3s, proteins and amino acids.  It's a nutrition powerhouse!  Recent studies show that salmon has bioactive protein molecules that can support joint cartilage and control inflammation.  Maybe most important - the higher your blood level of Omega-3, the longer you're expected to live.