1.  This week's playlist continues our year-long initiative to ride consistently over long periods of time.   The ask? Four, 6 minute efforts.  

2.Each block is bookended by a jazz track from an artist who was influenced by the late, great Roy Hargrove.  Just 49 at the time of his death, he left an amazing catalog of straight ahead jazz, fusion and dabbled in Hip-Hop too. 

3. As the year winds down, we end with a focus on effort.  I’m not big into 15 second efforts.  That’s like running across the street… YAY!  The ability to push over a prolonged duration is a much tougher questions to answer.  Not that 6 minutes is long, but it does require some self-discipline. 
4.  As I write this post, I sit in a hotel room in NYC about to take a couple classes at Peloton from Matt Wilpers and Hannah Corbin.  Every Peloton instructor brings something different to the spin room.  But when it comes to quality and precision of the ride, they are second to none.  Just the fact that they can’t get off the bike and work the room, but still keep everyone engaged is a skill to be respected.  Hannah’s doing a jazz and R&B ride.  Really looking forward to that one. (I edited this post class)

Shout out to Hannah Corbin who teaches a mean jazz spin class.

Shout out to Hannah Corbin who teaches a mean jazz spin class.

5.  I’ve started working on the 2019 playlists.  Looking for some good blues songs.  We’ll be climbing to the blues in 2019.  Get your song heard in class!!!  It needs a good tempo .. ..  no low energy stuff.

6.  I prefer to embed effort into the music.  I purposefully curate my playlist to include successive builds which force a change in heart rate.  Mosttimes I link effort to the tempo of the music. This means I spend a long a** time putting together playlists. I used to deejay in the Bronx but had no money to buy records . . . so this is my act 2 as a deejay:) 

7. Research shows (see WSJ article) music can assist in finding your true max.  According to the Wall St. Journal, music doesn't improve performance, it only heightens existing ability.  Better said by them below:    

8.  Here's my EverNote file for this class.  To my riders, feel free to use these to ride the ride on your own. If you’re an instructor, I'm more than happy to explain my shorthand. If easier, use the  Ask Dru page  on this site to contact me.

8. Here's my EverNote file for this class. To my riders, feel free to use these to ride the ride on your own. If you’re an instructor, I'm more than happy to explain my shorthand. If easier, use the Ask Dru page on this site to contact me.

9.  So how does one pedal consecutively for 6 minutes?  Learn how to breathe. Many indoor cyclists pedal really fast.  Pedal stronger (watts), faster (RPMs) or longer (time), choose two.  Pedaling fast and hard taxes the anaerobic system.  You soon reach a point where your body needs more oxygen than it can produce.  Learning to stay aerobic and right on the tip of anaerobic, aka the sweet spot (a 2019 goal for us), is the key.  Take some time to understand  anaerobic versus aerobic pathways, it will go a long way toward your improvement on the bike.

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