Holy soreness! I am still recovering from Tuesday morning’s weight sesh. Not only have my arms been sore, but my hammies have a special kind of hate for me. When I woke up this morning, not only did I not know why the hell my alarm was going off, but I could barely walk. Deadlifts and squats have a way of doing that to me.
Thankfully, I wasn’t dead (even though I felt like I had zombie legs) and I did realize that the reason my alarm was going off was because I had a class to get to!
When I was making a plan of attack for today, I knew that I wanted a couple of tabatas mixed in with some hills and speedwork. I was looking for new tabata songs when I stumbled upon Beth Alexander’s blog. Thanks to her, today’s class came together very easily. I used her “Level your playing field” ride with a few tweaks. Also, thanks to Beth, I have a new way of putting together my ride profiles so it’s easier for you to understand and use. Big round of applause for Beth! Woo!
The idea behind this ride is that you go through four different levels:
- easy: just like it sounds…easy peasy
- moderate: still feeling comfortable, you could carry on a conversation with the rider next to you
- hard: getting uncomfortable, legs starting to burn, difficult to speak
- very hard: uncomfortable, breathless, no speaking possible
Typically I use a 1-10 scale for RPE (rate of perceived exertion). This is basically the same, but a bit more simplified. I liked the idea of having four easy levels to hit. This ride is 45 minutes and if you are hitting those levels, it’s a doozy with a great playlist. FYI- The “Wild Night” that I used was the Van Morrison version, but I can’t find it in Spotify, so John Mellencamp is in there. Also–I can’t find the AC/DC version of Thunderstruck on Spotify.
You can download this handy PDF!
Now if you excuse me, I’ll be trying to stretch out these hamstrings! I see some downward dog and forward bends in my near future.