Mom's Birthday Ride

Happy 61st birthday momma!! Hope you love this ride with all your favorite jams 

And for everyone else out there, if you love these songs you’ll definitely love this ride, so give it a try and let me know what you think! Use my Spotify playlist and blast it on a nice loud speaker (not just your phone). Switch your phone’s auto-lock to off and set it on your bike display so you can see the instructions below for each song as you ride. Or print it out if you’re old school and use the paper as your reference. Let’s get into it!!

I Wanna Dance With Somebody – Whitney Houston

• Warm up
• 25-30 resistance
• 90-100 cadence
• At 3 minute mark add 2-3 resistance, maintain cadence
• At 3:30 add another 2-3 resistance, maintain cadence

Everybody Dance Now – C&C Music Factory

• 40 resistance
• 90-100 cadence
• Three speed bursts, first two will be 20 seconds, third one will be 30 seconds
• Sprint 110-115 cadence around 1:30 (when rap ends) through 1:50 (when beat drops back in)
• Again at 2:30 (when beat drops out) through 2:50 (when rap starts)
• Again at 3:20 (when beat drops out) through 3:50 (sweeeaaaaat!)

Truth Hurts – Lizzo

• 45-50 resistance
• Match the beat, around 75 cadence
• Around 1 minute when beat drops out, up resistance to 50-60 and come out of the saddle
• Maintain cadence on the beat, but add a 2 up 2 down pushup out of the saddle for 30 seconds
• Sit down & drop back to 45-50 resistance but maintain cadence
• @ 2 min ay ay ay stand up and jog in 2nd position (~80 cadence) for 45 seconds
• Sit and maintain cadence into next song!

Don’t Start Now – Dua Lipa

• Still at 45-50 resistance
• Match the beat around 60-65 cadence
• You’re going to up the resistance by 10-15 and stand for each of the three choruses, which get progressively longer through the song
• Recover in the saddle between choruses, back at 45-50 resistance but maintain cadence
• 0:49 through 1:05 (~15 seconds)
• 1:43 through 2:10 (~25 seconds)
• 2:30 through end of song (~35 seconds)

Love Shack – The B-52s

• This is your recovery!
• Resistance around 35, cadence 80-90
• About halfway through the song (~2 min) up your cadence to 100-105 and finish it out!

Little Bird – Annie Lennox

• This is a long, steady hill, start at 40 resistance
• Match the beat around 70 cadence, which you’ll maintain through the whole song
• Every 20 seconds, add 2 to your resistance (don’t try to add more early on, it’s gonna get rough!!!)
• Stay in the saddle, focus on your 360 pedal stroke and maintaining that cadence as it gets stickier
• At 3:15 when the second chorus hits, come out of the saddle! You got this!!! Keep adding every 20 seconds through the end of the song! ~4:40 and then take a water swig before the next one…

September – Earth, Wind & Fire

• Drop your resistance down to 45-50 and match the half beat around 70 cadence
• Stand for each chorus and do a 2 up 2 back pushup on the bars

Groove Is In The Heart – Deee-Lite

• Resistance lower to 40, let’s close out the ride with a little more speed intervals!
• Match the beat around 80 cadence
• Sprint at each chorus (groove is in the heeaaaAAArrrt), upping cadence to 105
• First one is at 1:12-1:28
• Second one is at 2:40-2:55
• Third one is at 3:22-3:40

I Still Haven’t Found What I’m Looking For – U2

• Drop 10 off your resistance and slow down, take a drink 
• Around 1 minute, drop resistance down to 25-30, increase cadence to 80-90
• Flush your legs out until you hit 33:33 for the ride
• Stop, stretch, and tell me how it went!