1) I’m lucky enough to teach a 90 minute class once a month. My riders truly embrace the extra 45 minutes and take on the challenge with vigor.

The songs on the album were largely written by Mitchell on a trip by car from  Maine  back to  Los Angeles, California , with prominent imagery including highways, small towns and snow.  (Wikipedia)

The songs on the album were largely written by Mitchell on a trip by car from Maine back to Los Angeles, California, with prominent imagery including highways, small towns and snow. (Wikipedia)

2) The banner for this post is taken from my bike trip to Vermont in 2018. Vermont became the 30th state I’ve ridden on a bike. Bike travel allows me to disconnect and see the world from a different perspective. I start every ride with a Joni Mitchell album. Hejira, written as Joni traveled across America by car, is my new fave. Joni understood the “sweet loneliness” of solo travel and Hejira ranks high on fan favorite lists. Joni remarks, “I suppose a lot of people could have written a lot of my other songs, but I feel the songs on Hejira could only have come from me." I’ve learned to stop a bit more on my rides — I was in Florida last week — and use more of what I experience in my writings.
3) Back to cycling: The profile is broken into three song circuits. An interval, a wildcard song and another interval. Intervals are the fastest way to improve aerobic capacity. There are different types of intervals . . . it’s not all about, HIIT and losing your breath.

Train six hours a week . . . a lot of intervals.

Train six hours a week . . . a lot of intervals.

4) Not that I don’t dig high-intensity intervals, I just don’t think the average indoor cyclist really goes all out. The road and having to get up a hill or finish a sprint provides a motivation that’s hard to achieve indoors. The fact that most riders could continue to pedal for another minute or quickly dismount the bike and walk out of class means you ain’t hit breathless. Watch the second place rider as he finishes this 18 mile climb in the Tour of Croatia.. That’s what we aspire to.

5) Breathless is stressful. It’s uncomfortable. It means touching the resistance knob multiple times. Most riders just pedal really fast and then stop. Bicycling Magazine has a good write up on the benefits of intervals.
6) Here’s the playlist. I used Snarky Puppy to breakup each block. These are the profile notes. Feel free to email me if they don’t make sense. I’m still figuring out how to make the notes more useful without making it a weekly ‘to do’.

7) We’ve discussed functional threshold power last year in addition to the use of heart rate zones to monitor effort. I often see folks peeking at their fitness trackers, but I’m a proponent of heart rate monitors. You need to know how you’re performing over time . . .not just instantaneously. Polar recently published an informative article on the need for heart rate monitors, “I Have an Activity Tracker, Why Would I Need a Heart Rate Monitor?

8) This week’s motivation is from Le Ride. It’s a 2016 documentary where the host of the Amazing Race pays homage to the first English speaking team in the 1928 Tour de France. Oh, and he doesn’t just direct the documentary, he rides the full course. On a 1928 era bike! BANANAS!

9) This week, we’ll have a Super Bowl playlist. As a Jets fan, I ain’t writing anything on that playlist. Please Rams, please don’t let the cheaters win.