Hey there, Happy Monday friends! Are you still feeling a little green from the weekend? If you have no idea what I’m talking about then clearly, you missed my super special theme ride on Saturday. You remember Saturday, right? March 17th: St. Patrick’s Day!!!
In reality, I’m a tiny bit Irish, but on St. Patty’s Day I’m 100%!
My St. Patrick’s Day started off like usual with a green smoothie. Since making the big leap and purchasing a Vitamix Blender last month I have been making so many smoothies my kitchen is turning into a certified Jamba Juice. Smoothies for breakfast! Smoothies after working out! Smoothies for the weekend! Smoothies for everyone!
My Irish Saturday smoothie consisted of:
- 8 ounces of coconut water
- A lot of spinach (needed it to be extra green)
- 1 tsp Spirulina (doesn’t taste great, but serves its purpose)
- 1 tbs coconut oil
- ½ frozen banana
- Enough blueberries to turn the whole concoction a little brown
- Reusable Starbucks cup to hold the goods and make me feel fancy
My other Irish Saturday highlight was my 10am Spinningâ ride. I typically do not create too many theme rides, but when I do, I go all the way. I like theme rides, don’t get me wrong. But I feel that indoor cycling is truly about the ride, intensity, and mind-body connection. The kicking music is the cherry on top of all that goodness. However, I have found that when the music becomes too much of the focus, you lose a little of the integrity of the ride and it throws off the balance.
That being said, and yes I am biased, our Spinningâ Irish ride was so much fun! I think you’ll agree…
Spinning IRISH :: 17 songs, 1 hour :: Interval Energy Zone
Siamsa—Ronan Hardiman (4:30) Warm Up
One Last Drink—Enter the Haggis (3:28) Warm Up
Devil’s Dance Floor—Flogging Molly (4:00) Increase the resistance to increase heart rate. Surge faster with the music.
Drink the Night Away—Gaelic Storm (3:16) Standing flat, jumping during the instrumental portion of the song.
Numb [New Mix]—U2 (4:24) Begin and progressively add resistance for a seated climb.
I’m Shipping Up to Boston—Dropkick Murphys (2:34) Seated climb becomes a standing climb. Reach for higher intensities with your heart rate.
Dueling Violins—Ronan Hardiman (3:44) Lose the hill, but keep a flat road. Gently increase resistance while picking up pace.
Amazing Grace—Dropkick Murphys (2:39) Standing flat, adding resistance, then running through it.
Dreams—The Cranberries (4:15) Seated to standing climb.
If I Should Fall from Grace with God—The Pogues (2:21) Seated flat valley to recover.
Until the End of the World—U2 (4:41) Seated to standing climb.
Toss the Feathers (Instrumental)—The Corrs (2:51) Another valley.
Mysterious Ways (The Perfecto Mix)—U2 (7:06) Final heavy, hard climb.
The Boxer—Carbon Leaf (3:26) Recovery.
Swagger—Flogging Molly (2:05) Final working song is a fast flat.
On My Way Home—Enya (5:09) Cool down
Nothing Compares 2 U –Sinead O’Connor (5:11) Stretches off the bike.
Need a green beer now?
How about a green smoothie instead! Have a great afternoon & slán!