Nothing new here, just a rearrangement of some of my favourite songs.
Sinnerman (Felix Da Housecat’s Heavenly House Mix) – Nina Simone and Felix Da Housecat (4:35): Surges. From 0 – 0:30 keep it easy, then from 0:30 – 1:30 increase your cadence by 10%. From 1:30 – 2:30 increase it 20%. From 2:30 – 3:30 increase the tension and come out of the saddle to climb. From 3:30 – 4:30, increase the tension and keep climbing.
What a Night – (DJ Kontrol Journey Mash) (feat. Claude Kelly) – Kontrol & L’il John (3:34): One of my all-time favourite mashups, from Dirty Mexican Lemonade. Jumps, one minute each for 8/4/2 counts.
Mercy (feat. The Game) – Duffy (3:50): An out-of-the-saddle climb on a muddy hill – tension 7/10. Pick up the pace for each chorus.
This is How a Heart Breaks – Rob Thomas (3:51): This song has possibly the most misguided title ever. It should be a sappy ballad, but instead it’s a kick-ass sprinting tune. Two quick intervals and one longer one: 15/20/1:15 at 0:44 – 1:00, 1:32 – 1:52, and 2:@0 – 3:35. One of my all-time favourites.
Black Betty – Spiderbait (3:26): Surging and sprinting here – from 0:12 – 0:50 surge; from 0:50 – 1:02 sprint. Relax until 1:48 – 2:20 for another surge, and follow it up with a sprint from 2:58 – 3:13. This song has been around for a long time. It was first recorded in 1933, but could date as early as the 18th century. Nobody is sure of exactly what ‘black betty’ is; the most likely meaning is a musket or a bottle of whisky.
Don’t Trust Me – 3OH!3 (3:13): Sprints 30/30/30 at 0:30 – 1:00, 1:29 – 1:58, and 235 – 3:05. I cringe at the offensive lyrics… but I keep playing it.
Clubbed to Death – Rob Dougan (7:27): A seated climb starting at 5/10 and moving up to 9/10 or even 10/10. Stand if/when you need to. I like to get the riders to visualize a local hill and I point out the landmarks as we climb.
Lit Up – Buckcherry (3:37): An unabashed love song to cocaine. Come out of the saddle for this one and charge.
The Edge of Glory – Lady GaGa (5:21): Spinning perfection. Climb for the verses, sprint for the choruses 30/30/60 at 1:04 – 1:34, 2:28 – 2:58, and 4:02 – 5:02. Ride like you stole it!
Stereo Love – Edward Maya and Vika Jigulina (4:08): Cool down.
If I Were a Boy – Beyonce (4:09): Three years old now, and still as compelling as the first time I heard it. Some extra cool down and goodbye music.
Everybody knows that when you exercise, you’re supposed to drink as much as possible – right? And if you exercise for more than 90 minutes, you’re supposed to switch from water to electrolyte-replenishing beverages, like Gatorade – right?
A 2005 study of Boston Marathon runners found that 13% showed signs of exercise-associated hyponatremia.
Huh? What’s that? In a nutshell – it’s over-consuming liquids while exercising. The excess liquid disrupts the balance of water and sodium in the body, causing all sorts of nasty symptoms, like nausea, spasms, cramps, vomiting, confusion, seizures, even death.
A recent Loyola University study concluded that up to half of recreational runners may be drinking too much. Cyclists are also at risk.
The new advice? Your body knows what its doing. Drink to thirst.
Electrolyte beverages are still a good idea during lengthy workouts, but are too diluted to prevent hyponatremia. You could take sodium tablets, but they can cause nausea – not exactly what you’re looking for during a race – and carry the risk of irritating the stomach.
The good news is that exercise-associated hyponatremia can be avoided, and is easily treated with IV saline once it is recognized.
All things in moderation… even water.