Joy, Bras and Post-It Notes

Do anything, but let it produce joy.

(Walt Whitman, Leaves of Grass)

Our joy today comes from knowing we're getting stronger - and, ultimately faster - with a high tension, moderate power ride.  Adding to the joy?  A hot model in a $10 million dollar bra and fun tracks from Jake Bugg, Nico Vega and Neon Jungle! 

It's a purpose-driven workout with the goal of time under tension.  And to do it, we have a progressive workout that keeps continuous tension on the legs, core and back - something that builds muscular strength and translates into future speed.  

After the warm-up, muscular endurance sets are 6, 7, 8, 9 and 10 minutes (with 1-2 minute standing recoveries between).  Each minute progression in the sets is accompanied by gear progression (an additional gear with each set). RPMs are low - 65-70 RPMs throughout.  Posture is low, aerodynamic.

Whether you're using this playlist to cycle, run or lift, it's a good time to consider pushing a little harder, taking the risks that lead to bigger rewards.  Think you can't handle one more gear?  Try it.  Don't assume failure. Risk bringing yourself to the point of failure to know how much strength and endurance you really have.  Only then can you train in a way in which you'll experience improvement.

Playlist:

There’s a Beast and We All Feed It – Jake Bugg

Slumville Sunrise – Jake Bugg

My Songs Know What You Did In The Dark – Fallout Boy (feat. Taylor Swift)

The Phoenix – Fallout Boy

Going To Hell – The Pretty Reckless

Make Me Wanna Die – The Pretty Reckless

Flagpole Sitta – Harvey Danger

So So Fresh (Outlaw Country Version) – Nico Vega

Fury Oh Fury – Nico Vega

Afterlife -  Arcade Fire

FU – Miley Cyrus

NoNoNo – Pumpin Blood

Contact - ATB

Shot Me Down (Extended) – David Guetta ft. Skylar Grey

Trouble – Neon Jungle

 Cooldown

 I Know It’s Wrong – Hurray For The Riff Raff

3am (Acoustic) – Rob Thomas

From Pedal to Palate

The latest snow storm have you dreaming about summer BBQ?  Even the most culinary-challenged among us can handle two ingredients:  Salmon, BBQ Sauce.  Don't be stingy with the sauce!  Marinating is nice, but not necessary.  And if you're looking to elevate your status from chef to hero - whip up some mango salsa to go with it (mango, red pepper, onion, cilantro, jalapeno chili pepper, lemon juice, lime juice). 

Arts Highlight
"Witness Uganda" at the A.R.T. in Cambridge is one of the most stunning shows I've seen.  It's the true, honest and thought-provoking story of a young man who goes to Uganda to make a difference and then struggles with whether he's doing more harm than good.  What happens to him and how he grapples with his own ignorance about humanitarian aid work and the corruption he sees would be compelling enough, but it is accompanied by music and dancing that reaches the soul.  Broadway-bound, no doubt!

A post-it wall in the A.R.T. lobby asks theater-goers to finish this sentence:  "I Witness..."  My 6-year-old daughter Isbabelle wrote this after finding "hope, love and friends" in the performance.  That says it all.