Beethoven Symphony No. 4 (The Symphony of Love)
\Setting: Time Travel to Spring 1806, a spinning "love story" beginning on a cool, crisp early spring morning while it is still dark. Then, as the sun comes up, a race in the countryside with the person we most love, over the hills and dales, through the tiny countryside villages, and into the flats. Sheer joy on this bright early spring day. (Or Valentines Day, perhaps?)
Profile: Challenging, experienced spinners best. But not over the top. Position changes scripted to the score.
Recommendations: Have fun! Let it all out! We love the rider we're spinning and competing against … we want to win, but not at all costs. Teasing, challenging, little pain, and lots of fun and joy with this spin!
Fitness Objective: Aerobic expenditures, sometimes pushing to threshold. Strength and endurance, only about 30 minutes. Stage I, slow warmup, the FAST running with resistance. Stage II, Climb. Stage III, Mountain biking, down the hills, then UP, then down, then UP, then down at last. Stage IV: Option 1, a jog into the wind. Option 2, a breakneck race on the flats. Who will finish first? For a YouTube Performance, try this one for size -- great one, first-rate filming capturing an orchestra on their toes!
Stage I: Warmup @ 60, then Running With Resistance: Quick Cadence @ 82, Resistance Levels Moderate 50-60%
10 minutes. Setting, the early morning hours of a crisp Spring day before the sun has arisen, gray shadows cast in our bedroom in the early morning moonlight. We reluctantly swing ourselves out of bed, tiptoeing across the cold wood floor, stretching our torso along the way, out the front door to our waiting bike. The early morning light warms the distant hillside, as we swing onto our bike, and then with a flash of the first rays of the sun, we alight on top and make a down pedal stroke, then another, and another ... and we're off, racing with the person we love most.
Race across the hills, teasing one another, first one takes the lead and then another, boldly attacking the hills as trees and fences whiz by, song after song, attacks and rests in the saddle in the sunlight on this brilliant day.
This race of the two us, pain mixed with pleasure, down hills into valleys, through meadows and trees. We lose sight of our partner, but then see her or him again, reunited and race back through the same terrain as where we started, and ending in a midmorning flash of sunlight and pure joy.
Stage II: Heavy Climb @ 54, Heavy Resistance 65-80%
10 Minutes, Climbing steep hills to love songs, one after the other, feeling the pain of our legs and our lovesickness, all in one, the sound of our beating heart in our ears, all the way. High in the hill, clouds form, threatening rain, we pedal through mist, quiet away from the world, the farms and small villages far below.
The sun breaks through, and we climb yet higher and higher with our lover, away from the world.
Stage III: Fast Mountain Biking Downhill @ 110, then SLOW Uphill @ 40, Heavy Resistance 70-85%
FAST, 5 Minutes! On our mountain bikes, hurtling downhill, bumpy ride, showing off, racing to get ahead. Then, uphill, double, triple the resistance, straining with all our force, almost straight up. Then, downhill again, almost getting dizzy -- and then up again, double/triple the resistance, then finishing downhill in a burst of energy.
(Note, very tricky, triple meter with downbeat on the pedal with the strongest leg).
Stage IV: On the Flats, into the Wind @ 80, Moderate Resistance 40-50%
6 minutes: FLAT OUT RACE ON THE FLATS WITH RESISTANCE, into the wind, enjoying the pure joy of this bright spring day. Brief moments in the saddle, attacks in Positions 2 and 3, resting songs. Determined to beat our loved one in this race, getting serious and happy at the same time. Trees lining our path whiz past us, farm houses, animals -- almost a blur. The race develops, we go off the track, lose sight of our friend, and then back to together for a race to the finish. We pull ahead, and stop just short of the finish line, teasing our competitor -- and then as she/he pull up, in a sudden burst, race trough the finish line. Who will win?
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