Riding Solo: For the Fun of It

Cast your worries aside and bask in the sheer joy of movement!

Remember the magical power of play from childhood? As an adult, it can be hard to forget your responsibilities and just enjoy yourself. We’re so busy multitasking, cramming as many activities as possible into every day, or thinking about what we should be doing next. We don’t have as many opportunities to lose ourselves in something that’s just plain fun, nor do we have much free time for that kind of thing.

That’s where this solo ride comes in: Set to music that’s guaranteed to put you in a good mood, the goal is to get your sweat on and lose yourself in the rhythms and movements of the ride, to relax and truly enjoy yourself. So fill your water bottle and get ready to have fun!

Song: Don’t Be So Hard on Yourself, Jess Glynne

What to Do: Warm up. Sit and pedal steadily against light-to-moderate resistance for 1½ minutes. Transfer the work to your right leg for 30 seconds, then to your left leg for 30 seconds. Add a little resistance and engage both legs for the rest of the song.

Duration: 3½ minutes           Speed (RPM): 80-100          Difficulty (RPE):  4-5

Song: Drive By, Train   

What to Do: Sit and pedal for 30 seconds; add enough resistance to support you in a standing position and bring yourself to a standing run (hands in position 3) for 30 seconds. Move to a standing jog (hands in position 2) for 30 seconds.

Return to the saddle for 30 seconds. Repeat the pattern.  

Duration: 3¼ minutes           Speed (RPM): 60-80             Difficulty (RPE): 6-7

Song: Young Folks, Peter Bjorn and John   

What to Do: Add medium-heavy resistance and pedal while seated for one minute. Add some resistance and bring yourself to a standing climb (hands in position 3) for one minute.

Add a little more resistance and return to the saddle for one minute. Continue this pattern for the rest of the song.

Duration: 4½ minutes           Speed (RPM):  45+              Difficulty (RPE):  8-10

Song: Prayer in C, Robin Schulz

What to Do: While seated, pedal at a brisk clip with mild-to-moderate resistance on the bike. Try to keep your pace steady the entire time.

Duration: 3 minutes             Speed (RPM):  80-90            Difficulty (RPE): 6

Song: Think About the Way, Ice MC

What to Do: With moderate resistance on the bike, find a quick baseline pace (70-80 RPMs) and pedal steadily for 30 seconds; do a 25-second speed interval (hitting RPMs of 110). Return to the quick baseline base for 30 seconds then do a 30-second speed interval (RPMs of 110). Repeat the pattern throughout the song. 

Duration: 4¼ minutes           Speed (RPM):  70/110          Difficulty (RPE):  7-8

Song: Rocket (Tiesto Remix), Goldfrapp   

What to Do: Add medium-heavy resistance, sit and pedal for 1 minute. Add a little resistance and move to a standing climb (hands in position 3) for 30 seconds.

Return to the saddle, add a bit more resistance, and pedal for 1 minute. Stand and pedal with hands in position 3 for 30 seconds. Return to the saddle, add a little resistance, and pedal for 30 seconds. Stand, add resistance, and climb for 1 minute. Return to the saddle for 30 seconds. Add a little resistance if you can, stand and climb for 1 minute. Return to the saddle for 30 seconds then finish the song standing.

Duration: 7 minutes             Speed (RPM):  45+           Difficulty (RPE):  8-10

Song: Diamonds, Lane 8    

What to Do: Drop your resistance to a mild-to-moderate level and pedal briskly while seated. Try to keep your pace steady for 2½ minutes. Add a little resistance, bring yourself to a standing position, and maintain your pace for 30 seconds. Return to the saddle (same resistance) and maintain your pace 'til the song ends. 

Duration: 5¼ minutes           Speed (RPM):  70-90            Difficulty (RPE): 6

Song: Bang Bang, Jessie J, Ariana Grande & Nicki Minaj    

What to Do: With moderate resistance on the bike, find a quick baseline pace (70-80 RPMs) and pedal steadily for 20 seconds then do a 20-second speed surge (100 RPMs). Return to 70-80 RPMs for 20 seconds then rev it up to 100. Continue the 20-20 pattern throughout the song. 

Duration: 3¼ minutes           Speed (RPM):  70/100          Difficulty (RPE):  7-8

Song: Loving You, Lane 8   

What to Do: Add medium-heavy resistance and pedal while seated for 2½ minutes, adding a little resistance every 45 seconds. Bring yourself to a standing climb (hands in position 3) and ride hard for 2½ minutes, adding a little resistance every 45 seconds. Drop your resistance to a flat road, sit, and let your legs fly for the last minute.

Duration: 6 minutes          Speed (RPM):  45+                         Difficulty (RPE):  8-10

Song: The Funeral, Band of Horses  

What to Do: With resistance simulating a flat road, pedal steadily for 1 minute. Keep your legs moving, sit up tall in the saddle, and take some big, deep breaths. Do a series of upper body stretches, followed by lower body stretches off the bike.

Duration:  5¼ minutes          Speed (RPM):  60+               Difficulty (RPE):  3-4

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