born slippy

It takes something a bit special to get me on the rollers at this time of year.

Underworld. The best training music there is. You don't really need to listen to a compilation like this one. Any album alone is good enough.

1.Cowgirl - bike set up

Dust down the rollers. 4 bottles of ice cold water. 11 towels (one for each song). Cowgirl gets me ready.

2.Pearls Girl - warm up

It takes longer to raise the heart rate than it did on the winter rollers. It's not a lethargic rise suggesting overtraining or tiredness, just more gradual. In the summer months the heart rate rises quickly due to the heat. It's hot in the garage. The slow build up is due to increased fitness gained on the road these last few months.

3.Born Slippy - 150 HR
4.Jumbo - 150 HR

In the winter, it's easy to get to and hold this HR. Now I have to work harder. I'm always in the 53×12 biggest gear, so the only way to go harder, is to spin faster.

5.Push Up - 155 HR
6.Moaner - 155 HR

Who decided to put these two songs back to back? They're powerful enough to send me bouncing off the rollers and drowning in my pool of sweat! Luckily, the ceiling is 155HR. These two songs could be put to better use later in the session really. They way they both build up is just fantastic.

Pushing, pushing, pushing, PUUUSH!

7.K.O.S. - 140 ~ 170 criss cross HR

Getting up to 170 HR is tricky. A cadence of 120 plus is necessary. The bike starts to bounce. Ready to take off. It requires skill. Concentrate of pedaling form. Concentrate on distributing weight evenly over the bike.

8.8 Ball - 150 HR
9.2 Months Off - 150 HR

These two songs slow everything right down. Underworld usually do everything full pelt. But they do have a few songs like this that are good to ride tempo too.

10.Big Mouth - 160 HR

One reason I like Underworld songs is because they have a decent vocal to accompany the pounding music. This song doesn't have the vocal but it does have a rasping blues harmonica Great music to accompany this interval.

11.Dirty 150 HR

I could keep going but the sweat loss takes it's toll. It's important not to get carried away at this time of year.

Warm down. A cold shower. Still sweating. Like the heat of summer.

I've got a booze up this afternoon. Need to put the sweat back in. Milk, orange juice and lot of water......

Sunday's training: Rollers - ride to the music

Underworld's 1992 ~ 2002

1. Cowgirl - bike set up
2. Pearls Girl - warm up
3. Born Slippy - 150 HR
4. Jumbo - 150 HR
5. Push Up - 155 HR
6. Moaner - 155 HR
7. K.O.S. - 140 ~ 170 criss cross HR
8. 8 Ball - 150 HR
9. 2 Months Off - 150 HR
10. Big Mouth - 160 HR
11. Dirty 150 HR

80 mins total