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Two things that seem to go hand in hand is summer and country music. Think this can't blend into your indoor cycling class? Think again! This month we're bringing you a Country Crossover ride, combining your fav country tracks with some fun beats.
As usual, this ride is built around the idea of riding to the beat of each song. We'll be providing choreography for your at-home bike below, but feel free to use this as the background for however you're choosing to move today!
• Keep your core engaged and your back straight.
• Do not tense your shoulders or squeeze the handlebars. Remember, upper body light.
• Resistance is your friend! Don’t ride too light or too heavy. Listen to your body.
Choreography provided is only a suggestion. Whether you decide to tap it back and jump, or ride seated for the duration of the playlist, you’re guaranteed to get a great workout. Enjoy!
Position 1: Keeping your hands in the center of the handlebar for warm ups, cool downs, or recovery.
Position 2: Placing your hands in the curve of the handlebars.
Position 3: Holding the top of the handlebars with hips over the seat.
1: WARMUP - 77 bpm
Take a deep breath in and start to find the beat, adding on just enough resistance to feel supported. Begin to engage your core and relax your shoulders. No choreo here- just add touches of resistance as you feel your body warming up.
2: RESISTANCE PUSHES - 65 bpm
Add a full turn of resistance on to the wheel, becoming more intentional with each pedal. We have two 30 second pushes in the saddle against the beat! Heart rate will come up and it should feel like a challenge- so push it! At 1:00 and 2:15 drop into the saddle, put a full turn on the wheel, and try to find a pace ahead of the beat, keep it for the whole drop! Reset in between pushes.
3: SEATED CHOREO - 104 bpm
Peel off the heavy resistance and settle into this beat while seated. Focus on adding a quarter/half turn of resistance every 30 seconds. This beat should feel tough to hold on to towards the end of the song. On each chorus, add alternating oblique crunches.
4: AROUND-THE-WORLD JUMPS - 127 bpm
Staying in the saddle, begin to pick up your pace! Hands at position 2- prepare for four sets of 4-count jumps up to second - third - third with taps - and seated position at 1:47 and 3:35. Not watching the minutes? That's okay! Listen to the music and push yourself to add in at least 10 of these sets.
5: CORNERS - 50 bpm
Adding on a full turn of resistance, lift out of the saddle and find this beat. We're going to keep a heavy resistance the whole song and hit our "corners" at :48, 1:36, and 2:15. Remember to relax your upper body relaxed but strong.
6: ISOLATIONS - 71 bpm
Turn up the resistance and let's burn it out. Settle into an isolation for this entire song (challenge yourself!!)- release the isolation on each chorus for a quick break before returning to the hold. Breathe through it and keep the resistance strong and supportive!
7: PRESSES - 58 bpm
Slowing down again, add on one to two full turns. Find a strong bounce, heels always driving down! Add in two sets of 12 - this is a little like a push up on the bike- keep it strong!
8: SEATED CLIMB - 47 bpm
Drop into the saddle and settle in. Hands at position one or two. Add 2 - 3 big turns of resistance on. We're holding this one in the saddle the entire song. On each chorus, bring your hands behind your back. This will shift some pressure to your core and legs- keep the beat! Add a full turn on the wheel after each time you bring your hands back.
9: QUICK JOG - 92 bpm
Quickly shake your legs out after that hill- settle into a lighter resistance and take your time finding the beat while seated. Once you're confident you got it- lift up into third position. We're working on holding a fast pace, so nothing fancy here. For added movement, tap your hips back on the beat at 1:02 and and 2:04. Try adding an inch of resistance after each drop!
10: RESET
This one's for you to take at your own pace. In the saddle, up in third- whatever feels best. Take these 3 minutes out of your day to be completely in your workout.
11: FINAL SPRINTS - 126 bpm
Coming back down to the saddle, we have two sprints to bring this ride home! Resistance around our flat road, start to catch this beat. First sprint is at 1:15 for 30 seconds, you can lift it up into 3rd position or push it in the saddle! The second will start at 2:47 and go until the end of the song. Add on a half turn of resistance and really push this one!
12: COOL DOWN
Slow your legs and breathing down with a slow march. Use this final song to stretch at will, but be sure to hop off your bike and stretch your hamstrings, quads, glutes, and calves. Please make sure to hydrate after class! And grab a healthy carb and protein snack for post-workout muscle recovery. Amazing job today.
Tap Back: Make sure your back stays straight, abs are engaged, and stay tall on the bike. Rock your body back, moving your hips over the saddle, for a single count for a tap back. You should be able to feel the seat graze your butt as you do this move.
Isolate: To isolate, go into position 3 and keep your back straight. Make sure your hips are back so that your butt is exactly over the saddle. Keep your elbows in and maintain light pressure on the handlebars. Avoid bouncing and feel the burn in your quads, hamstrings, and glutes.
Jump: Start in your saddle and when the time comes to “jump,” get into position 3 and pedal off the saddle. Return to your seated position and repeat as necessary.
Hip Slides: Similar to tap back, except do not touch the saddle with your butt. Keep your arms and torso long with your chest up and open.
Crunches: Standing or seated with hands in position 1. Engage your core and crunch. Squeeze at the bottom and keep your chest open with your shoulders wide.
Reverse Jumps: Standing in position 3, engage your core and move your hips back until you are sitting in the seat. Return to the standing position and repeat to complete a reverse jump!
