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)
