What Hit Me?!

Workout
1.  There's a Beast and We All Feed It - Jake Bugg
2.  Slumville Sunrise - Jake Bugg
3.  My Songs Know What You Did in the Dark - Fall Out Boy (Live Victoria Secret)
4.  The Phoenix - Fall Out Boy (Live Victoria Secret)
5.  Rebel Yell - Scooter
6.  Hotel California - Eagles (Nextasy Remix)
7.   And We Run -  Within Temptation
8.  Dangerous - Within Temptation
9.  Pumpin Blood - NONONO
10. So So Fresh - Nico Vega
11.  Going to Hell - Pretty Reckless
12.  Give Me Hope - New Politics
13.  Make Me Wanna Die - Pretty Reckless
14.  I Am Electric - Heaven's Basement
15.  Trouble - Neon Jungle
16.  All The Boulevard Storytime She Said - Nightwish vs Greenday vs Katy Perry vs TATU
Cooldown
17.  Word Crimes - Weird Al
18  Billie Jean (Live) - Aloe Blacc

Classic Rock. Classic Ride

Victory Lap

FTP Test Day!

It’s supposed to be hard. If it weren’t hard, everyone would do it.  The hard is what makes it great.   - Tom Hanks, A League of Their Own

I love FTP Test Day!    

*Note: We are using Keiser Bikes with power meters

Testing Functional Threshold Power (FTP)  on a regular basis - once every 6 weeks or so - is the ideal way to see how your passion for cycling  is translating into progress.  Knowing your FPT – and improving it -  is hands down one of the most important things you can incorporate into your training. 

During an FTP Test Day, the question you are trying to answer is this:  How much power can I exert for a full hour without reaching fatigue?   To get the answer we don’t do a 60-minute time trial (you could, but it doesn’t rate high on the fun scale!).  Instead, during our hour-long class we do two proxy tests of 10 minutes each and then subtract 5-8% to approximate FTP.  (There are lots of different profiles, and another favorite of mine is a 20-minute test.)  

While RPMs and gear will vary person-to-person, there are some guidelines to consider:  pace of 90 RPMs, gear somewhere between 15 and 21.  What should not vary person-to-person is your Rate of Perceived Exertion.  On a scale of 1-10, you should feel an exertion level of 8 or 9.  For. The. Entire. Time.  Anything more, you’ll conk out too quickly; anything less, and you’re not working hard enough. As with most things in life, it's tough to find balance, but by about 3 minutes into the test, you should have a good sense of whether you’ve come out too strong or not strong enough.  This is a good timetable for judging most things because it yields that perfect mix of adrenaline and angst. 

FTP is also sometimes called Lactate Threshold Power (LTP), because it’s the most power – watts – we can throw out without the muscles succumbing to the exhaustion that happens when lactate builds up during high intensity efforts.  The more fit you are, the better you’re able to clear the toxins (lactates), and, therefore, the better able you are to match your energy supply to your energy demands.

There’s no right or wrong answer when it comes to determining your FTP.  The key is to know yours, so you have a baseline for improving your fitness level. You’re working hard, and this is a concrete number that says, “Hell ya! All this pain is worth it!”  Even gains that seem modest (an FTP increase of 3-5 Watts from one test to another) is excellent because that seemingly small watt increase gives us incredible gains over time.

This FTP Test Day Playlist pulls from trending YouTube videos and 80s Rock to an Olympic Science Lesson and Hollywood Blockbuster.

• 1 Mother Son Epic Wedding Dance (Warm Up)
• 2.     Get Lucky – Russian Army Choir (Warm Up)
• 3.     In My Dreams – Dokken (Warm Up)
• 4.     Paradise City – Guns ‘n Roses (Openers 3 x :30 with 1:00 recovery between each)
• 5.     Dreams – Van Halen (10 minute FTP Time Trial begins)
• 6.     Run To The Hills (Live in Rio) – Iron Maiden (TT continues)
• 7.     Blame It On The Boom Boom – Cherry Stone (TT ends during)
• 8.     If I Ever Leave This World Alive – Flogging Molly (Recovery)
• 9.     Wake Me Up (Avicii Cover) – Red Hot Chili Peppers (Recovery)
• 10. ASAP Science “Can Music Improve Athletic Performance” (Recovery)
• 11. Scatman (Ski-Ba-Bop-Ba-Dop-Bop) – Scatman John (2^nd 10 minute FTP TT Begins)
• 12. Panic Switch – Silversun Pickups (TT continues)
• 13.  Palladio – Escala (TT ends during)
• 14.   Hotel California – TQ (Cooldown)
• 15.   Happy – Pharrell Williams (Cooldown)
  
  You rock.

Seeking Redemption

This is the Redeemer Ride.  It's inspired by two of my favorite news stories of the week:  lighting striking the middle finger of the Christ the Redeemer statue in Rio de Janeiro, and a nun giving birth to a baby boy in Italy. Catholic guilt followed the laughs these stories provided, and seeking redemption seemed the right way to go! 

The workout consists of doing a series of 3 challenging things (Spin Ups, Steep Climb, Attacks).  This series is repeated 4 times with the goal of increasing Watts (power output) each step in the series. Workout begins with a 2 song warm-up lasting about 7 minutes.   The opening video - the brilliant and newest Bad Lip Reading video - helps get the smiles going!  I use body weight as an indicator for tracking Watts.  Having the goal of reaching, maintaining, and exceeding your body weight in Watts works well for most intermediate indoor riders. 



The playlist is...

Warm-Up
1.  Bad Lip Reading NFL (hilarious) Set to Armin Van Buuren's Save My Night (Seated Flat)
2.  I Hold On - Dierks Bentley (Standing Flat)
Workout
3.  Big City Nights - Scorpions (Spin Ups)
4.  Pompeii - Bastille (Big Climb)
5.  Yo No Se - Pajama Party (Attacks)
First Set Complete
6.  We Will Rock You - Queen/Tiesto Remix (Spin Ups)
7.  There Goes Our Love Again - White Lies (Big Climb)
8.  Papaoutai - Stromae (Attacks)
Second Set Complete
9.  Ways to Go - Grouplove (Spin Ups)
10.  Lady - Chromatics (Big Climb)
11.  Stronger - Kayne West (Attacks)
Third Set Complete
12.  Hope - New Politics (Spin Ups)
13.  Black Betty - Ram Jam (Big Climb)
14.  My Songs Know What You Did In The Dark - Fallout Boy (Attacks)
Final Set Done
Cooldown
15.  Your Bones - Of Monsters and Men
16.  My Head is a Jungle - Wankelmut





An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head. (Emil Zatopek)

Born To Rage

This week brings many emotions.  "I have no home and your father is gone," says my mother after Friday's closing on my childhood home.  "It's still his birthday," Isabelle tells me on Wednesday when I say, "Today would have been Grampi's 80th birthday."

Many of you have shared with me before, during, and after class the trials and tribulations you are facing.  And I'm grateful for all the joys and sorrows that intermingle with our endorphins and adrenaline.  There's no doubt in my mind that the physical act of exercise allows us the space to confront and handle what's weighing heavy, and studies prove that intense cardiovascular exercise is a chemical-high mood-booster.  All the better if it's accompanied by a kick ass soundtrack!

Hot off the editing system... this week's new workout music video:



Workout:
1.  Musical version of JFK Peace Speech
2.  Pompeii - Bastille
3.  Twilight Zone - Golden Earring
4.  City of Angels - 30 Seconds to Mars
5.  This Is What It Feels Like - Armin Van Buuren feat. Trevor Guthrie (W&W Remix)
6.  Lose Yourself - Eminem (this one's for you, Tom)
7.  Stereo - Iamdynamite
8.  Put Your Hands On Me JFK - Lady Gaga
9.  Wake Me Up Inside - Evanescence
10. Teenage Crime - Adrian Lux
11.  Born To Rage - Dada Life (with unique open)

Cooldown:
12.  Say Something - Christina Aguilera (tissues required)
13.  Sirens - Pearl Jam

Blood Sweat and Beards

After 3 weeks on the road, it is FUN to be back!  There was so much new material I wanted to pack into the new video playlist this morning, and I think we managed to prove the indestructibility of music and motivation.

Workout:

1. City of Angels - 30 Seconds to Mars

2. Daft Punk Medley - Pentatonix

3. Get Loose - Showtek Noiscontrollers (Tiesto Remix)

4. Cross the Line - Superchick

5. Bring You To Life (w/Richard Simmons) - Steve Aoki

6. Little Talks - Of Monsters and Men

7. Hopeless Wanderer - Mumford and Sons

8. In Your Eyes - Inna feat. Yadl

9. Hey Brother - Avicii

10. Papaoutai - Stromae

11. Daydreaming - Paramore

12. 2013 Red Sox Blood Sweat and Beards

Cooldown:

13. Stonehenge - Ylvis (because it's hilarious)

14. Do You Remember - Ane Brun

For Instructors:

Because City of Angels is such a long song it serves as both the warm-up and the first seated climb in a profile that is 4 sets of Seated, Standing, Standing.  We track Watts throughout with varying goals for beginner, intermediate and advanced riders.

1. Warm-up and Seated Climb

2. Standing Climb

3. Standing Climb

4. Seated Sprints

5. Standing Flat into hill

6. Standing Run

7.  Seated speed bursts (not full sprints)

8.  Standing Climb (alter intensity)

9.  Standing Climb (alter intensity)

10.  Seated (consistent 120rpm)

11. Standing Climb 

12. Standing Run (10, 20, 30, 20, 10 second bursts)

Long Live Rock. Long Live Roll.

One last music video before I head back to Afghanistan for more filming on the documentary What Tomorrow Brings.  Looking forward to playing this in my Kabul courtyard!



Warm Up / Workout:
Late July - Shakey Graves
Hey Brother - Avicii
17 Crimes - AFI
Get Loose (Tiesto Remix) - Showtek, Noise Controllers
Changed the Way You Kiss Me - Example
Oh Love - Green Day
White Walls (feat. Schoolboy Q and Hollis) - Macklemore and Ryan Lewis
Open Your Eyes - Snow Patrol
Hell of A Season - The Black Keys
Long Live Rock and Roll - Daughtry

Cooldown:
Thea (Totem Mix by Devious Corporation) - Goldfrapp
Depuis Le Debut - Thirty Seconds to Mars

Happy listening!  I'll be back in a few weeks with new music profiles.  In the meantime, there are a number of ways you can find out what's happening in the field:  The Principle Pictures' website is the repository for my Blog, FB posts, and Twitter and Instagram feeds. In addition to the company FB page, you'll also find updates on my Personal Page.  Now, it's officially time to pack!

Hopeless Wanderer

I'm not scared of climbing mountains. I'm scared I can't make them move. - Lucy Spraggan

Warm Up / Workout:

Wrecking Ball - Mumford and Sons / Miley Cyrus

James Brown Is Dead - L.A. Style (as someone once told me - every playlist can be spiced up with this one)

Kiss With A Fist - Florence and the Machine (live on KEXP)

Thunderstruck - AC/DC

I Miss The Misery - Halestorm

Rods and Cones - Blue Man Group

Count on Me - Chase and Status

Because the Night - Bruce Springfield (Live in London)

That's Not My Name - The Ting Tings (Live)

Hopeless Wanderer - Mumford and Sons (Most amazing video as Jason Sudeikis, Jason Bateman, Ed Helms and Wll Forte play the parts of Mumford and Sons for this spoof video - LOVE)

Cooldown:

Fire In The Water - Feist

Gimme Your Love - Morcheeba

Mountains - Lucy Spraggan

For Instructors:

Sequence of:  Climb (seated and standing), Jumps, Seated Speed Bursts culminating with full sprints for Hopeless Wanderer). First climb on James Brown Is Dead.

Play Hard

Theme of the day: Work Hard. Play Hard.  This video is meant to bolster that spirit!



Warm Up / Workout:
Play Hard - David Guetta
Wake Me Up (w/lyrics) - Avicii
Big Jet Plane - Angus and Julia Stone (Goodwill Hook 'N Sling Version)
Changed the Way You Kiss Me - Example
Little Talks - Of Monsters and Men
Dirty Paws - Of Monsters and Men (Heiko Gerbhardt Mix)
Hypnotized - Oiver Koletzki feat. Fran
Titanium - David Guetta
Reload - Sebastian Ingrosso, Tommy Trash, John Martin
Sweet Child 'O Mine - Guns and Roses
Don't Matter - Kings of Leon

Cooldown:
The Great Gatsby Young and Beautiful - Lana Del Rey
This Love - Julia Stone

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.

Get Motivated With A New Playlist

I don't normally use playlists twice, but couldn't help myself with this one!  High energy, high intensity for turbo classes at Fitness Company and Rocky's!  We kept it "simple"(!):    Climb, Sprint, Climb, Sprint...until a double climb through tracks 9 and 10.  It's nearly 7 hours later, and the endorphins are still flying!

Workout:
Rest of My Life (feat. Usher & David Guetta) - Ludacris
Amazing Grace - Dropkick Murphys
Sin Ti (I Don't Want to Miss a Thing (feat. Pitbull & Beatriz Luengo)
Run Boy Run - Woodkid
Smile?  - The Crystal Method
Seven Bridges - Scooter
Galvanize - The Chemical Brothers
The Boys of Summer - The Ataris
Reagan's Skeleton - Yeasayer (my new favorite song!)
Ridin' (Explicit Version, of course) - Chamillionaire, Krayzie Bone
Eye of the Tiger - Eye of the Tiger

Cooldown/Stretch:
How - Regina Spektor
All I Want Is You - U2
Sunday Afternoon - Rachel Yamagata

Spinning Queen Paula

After a punishing workout,
Paula shows off her prize.

I think all my students kick serious spinning ass!  But there are always those who stand out because of their commitment to health and fitness.  Paula from Rocky's Gym is one of those!  For the past 6 months, she's been dedicated to losing weight, and building muscle and cardiovascular endurance.  And it's working!  She's spinning three times a week, lifting and eating right.  Go, Paula!

We celebrated Paula in class today by naming her Spinning Queen, and giving her a small prize:  a delish bottle of Bragg's Apple Cider Vinegar Grape-Acai drink.  There are lots of amino acids in apple cider vinegar that can help keep you operating at peak performance.  Amino acids repair cells and build muscle, and exercising increases your body's demand for them.

Paula, you're an inspiration! Keep up the great work!