Week of 3/10/08 Bike Workout - Standing TT

Thanks, Katy and Karlene, for sparking this particular bike workout.

10-15 minutes warm-up, gradually building intensity until you're in zone 3
Get out of the seat and stay there, keeping your heart rate in zone 3!
10 minutes out of saddle spinning at 60-65 RPM
10 minutes out of saddle spinning at 70-75 RPM
10 minutes out of saddle spinning at 80-85 RPM
Get your butt down in the saddle, pick up the pace, and spin for 5-10 minutes in zone 4
5-10 minutes cool-down, then 5-10 minutes stretch.

And my taste in music must be particularly obscure this week, because iTunes doesn't have any of the songs in my playlist. So here's the song list . . .

Ready, Steady, Go 3:06 The Meices 180 BPM
Not Going Home 4:49 The Elected 92 BPM
A View To A Kill 3:35 Duran Duran 63 BPM
A Doodlin' Song 2:08 Peggy Lee 62 BPM
Choum - L'Homme Tout Nu 3:59 MC Solaar 69 BPM
Always in My Head 4:41 India.Arie 75 BPM
Hey Jealousy 3:56 Gin Blossoms 75 BPM
Don't Give Up The Fight 3:00 The Magic Numbers 83 BPM
You Learn 4:02 Alanis Morissette 84 BPM
Inside Out 3:39 Eve 6 90 BPM
You Turn The Screws 4:13 Cake 95 BPM
Eye of the Tiger 4:05 Brown Derbies 96 BPM
Sayonara Senorita 4:11 Reel Big Fish 126 BPM
Goodnight And Go 3:52 Imogen Heap 110 BPM
Crazy Life 4:17 Toad the Wet Sprocket 89 BPM

C'mon, iTunes; surely you have some of these songs!