1. This week's profile is based on stage 19 (pictured) of this year's Giro d'Italia.  

2. The profile favors consistent work over sharp bursts.  Even on climbs, there's a tendency to peter out at the top.  The idea is to pedal over the top and start recovery ASAP. 

3. Taking place in May, the Giro (d'Italia) is filled with unpredictability.  A snow stage is not uncommon. 

Huge crash in the snow for Steven Kruijswijk in stage 19 Giro d'Italia 2016

4. The playlist mirrors the terrain.  There's a three song medley for the big hill in the middle.  Remember, on an indoor bike, endurance is the climb

5.  Speaking of endurance.  Chapeau Adam Hansen.   He has completed the last 21 grand tours.  The longest streak ever.  RESPEK! [Birdman voice -- NSFW] 

6.  The focus this week is to find your power pedal.  It seems everyone has a super fast pedal.  One that makes them lose their breath within a minute.  Or the work-semi-hard pedal ... you know the one that elevates your heart rate but never puts you in distress. 
An NIH study suggests the faster you pedal, the more you rely on your knee joint and less on the hip joint.   A certain instructor mentions hips and ankles in class.  I rarely talk about knees.  Only for alignment.  And for good reason, "The effect of both cadence and work rate on the relative joint contribution to external power, from the hip, knee and ankle, has been studied as well."


7.  I dropped in a couple of Italian songs.  If you want to learn more about Italian cycling, there's a great documentary on Marco Pantani that I highly recommend.  Here's the trailer (also below). 

8.  There are four different jerseys in the Giro.  Are you a climber (blue)? Sprinter (red)? Endurance rider (pink)? Or best young rider (white jersey -- yeah, I’m all about that last jersey too).  

9. Few artists do a better job of giving us climb material than Florence Welch (+ the Machine).  New album out this FRIDAY (YAY) with "Hunger" #1 on the Billboard alternative chart.   Three climbs available on this track.