I am terribly saddened by the loss of the King of Pop, and I am channeling my adoration of the artist into an MJ tribute ride. For all of his troubles, I always prayed that he would find the peace and inner strength to right his vessel. He was gifted beyond comprehension, and none of his psychological problems could compete with his immeasurable talent. God Bless You, Michael!
Here is the entire playlist on iTunes: Spinning Profile: Michael Jackson
1. Wanna Be Startin’ Something, featuring Akon. (4:14) Warm Up. Set the tone. We are here to celebrate life and show appreciation, not only for one man’s amazing gifts, but for the gifts we have each been blessed with.
2. Black or White. (3:23) Pick up the pace and find a steady rhythm. Even out your pedal stroke by engaging the entire circle. Begin tapping up the resistance and finding the true road. What can you give today?
3. The Way You Make Me Feel. (4:36) Find your first hill and your first change to challenge yourself. Get away from your comfort zone and into a place that you have no choice but to grow stronger. See yourself advancing to the summit of this 4.5-minute hill. Gradually increase the resistance everytime you get too comfy, or every 60-90 seconds.
4. Shake Your Body (Down to the Ground). (3:45) The road evens out and we find ourselves back on a flat. Keep the resistance and alternate periods of standing (running with resistance) with sitting. Let your heart be your guide as you keep a steady 75-85% heart rate.
5. Leave Me Alone. (4:40) Set of rollers that lasts for 2 songs, about 10 minutes. Each one is stronger and steeper than the time before. Continually load the resistance until you need to come to a standing climb. Push to a heart rate around 85% and let your legs fall into the rhythm. Stay standing for 30 seconds, before taking a seat and pushing through the hill in the saddle for about a minute. Then ease off the tension and take the flat between your hills for about 30 seconds. Repeat through this and the next song.
6. Working Day and Night. (5:14) Continue the rolling hills. Ask yourself why you are here. Have you committed to the ride? Have you committed to yourself? What are your strengths? What makes you proud?
7. In the Closet. (6:31) Back to the flat road. Increase cadence and resistance to an effort of about 80%. Think consistency and once again work to remove any kinks from your pedal stroke. Stick with it for the long duration of the song, but give yourself a break from the saddle if needed.
8. Smooth Criminal. (4:17) Jumps! Take them slow, make sure they are controlled and do as few or as many as you can before allowing yourself to recover and then try again. Stick with just 4 or 5 perfect ones at a time and stop if your form gets sloppy at all.
9. Thriller. (5:58) This your most memorable contribution. Make it count for yourself as you ride the flat road then sprint on the choruses! Put your final fiercest effort into it! (Heart rates 85-92%)
For more from the King of Pop, visit iTunes: