grand prix

set up,

and ride...

Saturday’s training: Christmas special

1. Rollers – ride to the music – Teenage Fanclub’s Grand Prix

1. About You (140 target HR)
2. Sparky's Dream (140 target HR)
3. Mellow Doubt (150 target HR)
4. Don't Look Back (150 target HR)
5. Verisimilitude (140 target HR)
6. Neil Jung (155 target HR)
7. Tears (155 target HR)
8. Discolite (140 target HR)
9. Say No (160 target HR)
10. Going Places (160 target HR)
11. I'll Make It Clear (140 target HR)
12. I Gotta Know (140~170 criss cross HR)
13. Hardcore/Ballad (140~170 criss cross HR)
14. About You (140~170 criss cross HR)
15. Sparky's Dream (140~170 criss cross HR)
16. Mellow Doubt (140~170 criss cross HR)

Total: 50 mins (self assessment A+)

2. Dumbbells: Strength work

lunges (15kg x 12) 3 sets
shoulder shrugs (15kg x 20) 3 sets
calf raises (15kg x 20) 3 sets
1 leg squat (12.5kg x 10) 3 sets
biceps curl (12.5kg x 10) 3 sets
shoulder press (12.5kg x 10) 3 sets
front raises (2.5kg x 20) 3 sets
side raises (2.5kg x 20) 3 sets

Teenage Fanclub – three great singer-songwriters in one great band!