1. This week’s playlist consists of three effort blocks: Cadence, Intervals, and Endurance. It’s week 3 of our 6 week series.

  2. Each block consists of several songs and the idea is to push through the block … instead of stopping at the end of each song. “Effort over time” as we say.

  3. I use Evernote to track the profile as we ride. Here are my notes. Feel free to ask me questions on the profile.

  4. A little bit of everything on the playlist. The energy of the song is what I look for. RPMs don’t really move me.

5. Shout out to Jenny Graham who broke the world record for riding around the world. The Scottish 37-year-old from biked through 16 countries, covering over 18,400 miles in 124 days, She averaged a whopping 156 miles each day.

6. We channel Danish/French Impressionist and Neo-Impressionist painter Camille Pissarro. Born in St. Thomas, he lived until 76, forcing him to adapt to the art world’s changing ways.

7. I find many indoor cyclists do the same thing every class. Can you find your inner Camille Pissarro? Find something new?

8. There’s about a month left until Thanksgiving. In my head, that’s when we pull off the throttle a bit and start inviting in newbies.

9. Don’t fret, we’ll add some new stuff in, but the durations will be scaled down.