MIXED CLIMB: Freaks (Feat. Savage,) by Timmy Trumpet

“Indoor Cycling Tidbits” is a weekly resource for indoor cycling instructors.  For more info on what it’s all about, click here

 

This was a song that I knew I wanted to use for a long while before I could figure out how to use it.  Every time I got my notebook out to program it, it always got put away with an empty page. 

So I decided to base it on the bpm, which is s 128.  That means if you were to pedal along with the beat you’d be at 64 rpm (heavy climb.)  So, the profile was born.   Then it became easy to program the rest of the profile… 

The build-up during the “tell me, tell me” lyrics just screamed “load up for something big that’s about to happen!”  And don’t worry, your group will feel that something big is about to happen when they hear that music and hear the cue to load up the gear.  And then they’ll experience the big part – having to sit in the saddle with that heavy load and stay above 60.  (The lyrics here are apropos – “we do this for a purpose just to keep that fire burning!”)

Depending on who’s in the group (beginners vs. seasoned riders) I give an option to take the extra gear off at 1:30, and then add it back on again at 2:02.  The way it’s written you add resistance on twice without any relief, so it can get a bit dicey. 

For the link to printer-friendly notes, start here.

Spinning songs for climbs Freaks

 

All the freaks looking for another mixed climb profile check out this one, or this one.  

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About Kristin Dowell

Kristin is a group fitness instructor and personal trainer with certifications from ACE and AFAA, is qualified to coach over a dozen specialty programs, and is the creator of 3 exercise DVDs. From creating physical training programs for fire academies, to teaching preschool dance, (and just about everything in between)...
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