Yep, it's that time again - whether or not you think it's just an American excuse to feed children yet more sugar with all those treats, it's a perfect excuse to have a bit of fun and dig out some silly tunes, anything related to ghosts, devils, horror or that sounds remotely spooky. No particular profile to this class but I've put it together in this order to keep some variety. Have a goulish time... mmmmwhahahaharrr!
Warm up - 2.5 mins
Flat road - 6 mins
Seated climb - 4 mins
Jumps - 4 mins
Switchbacks - 3.5 mins
Flat road - 3 mins
Seated climb - 6 mins
Jumps - 4 mins
Sprints on a hill - 4 mins
Flat road / Running - 4 mins
Seated to standing climb - 8.5 mins
Sprints on a hill - 5.5 mins
Cool down - 5 mins
The start is a scene setter, with some very sombre music before hitting the flat road to really warm up the legs and get HR up to around 70%. The seated climbs are fairly heavy, with breaks out of the saddle. Jumps are transitions between sitting and standing positions, done under control and as seamless as possible. Switchbacks are short, hard efforts, where extra resistance is added while trying to maintain cadence out of the saddle, which will increase HR to 80-85%. Sprints on a hill are where we keep the same heavy resistance but increase cadence for short periods, again increasing HR to around 85%. Finally, running is where cadence is fairly high (in the range of 80-110rpm, same as on a flat road) but done out of the saddle with a little resistance, to ensure control of the pedals.
Playlist:
High priests - Michael Flatley (from Feet of Flames)
Riders on the storm - The Doors and Snoop Dogg
Somebody's watching me - Rockwell
Killer - Adamski
Vater Unser - E Nomine (reminds me of The Omen!)
Hard Wax - Manchild (from Blade: Trinity)
Thriller - Michael Jackson (the ultimate horror video!)
Ghostbusters - Ray Parker Jr
Breathe - Prodigy
Thirsty - ODB (from Blade: Trinity again)
Insomnia - Faithless (the darkest climb)
Keep hope alive - The Crystal Method (let's escape the horror!)
Moments of ambience - Odessi
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