If you have a propensity to the dramatic you will enjoy this 4:21min rework of a classic haunting song - Depeche Mode’s 1990 hit “Enjoy The Silence” covered in cyberpunk style by Joel Burleson aka: Ki Theory. You might have noticed this tune on the trailer for the new Ghost in the Shell movie. My inner cyberpunk geek is super excited to catch this movie and will be arranging a full 60 min cyberpunk profile that will be a tribute to this genre. It begins with my "3 layer" power climb Ki Theory’s remix and Depeche Mode’s original track below:
This is an old fav that I think you will enjoy because of it versatility and simplicity. By breaking a song into three distinct phases we are able to quickly take advantage of a piece of music and construct a nice drill that is interesting to the rider and easy for the instructor to remember.
The three layer drill methodology has of course three basic phases - loading, executing, unloading. Run one after another you have a circuit... run with recoveries you have interval that generally push riders to develop endurance in addition to the drills focus.
There is something about this song that makes me want to go hard. Lots of resistance. Lot's of watt's! Below is the suggested cuing to the music to help you deliver a 4:21 GRIND. Please listen to the music and adjust timing to your ears sensitivities.
Focus and Cues
Phase 1: Focus Power (8/10 RPM @ 65 RPM). We want lots of resistance. Enough so that the Rider feels that 65 RPM is comfortable.
Phase 2: Holding resistance and seated position our focus is to up RPM every 30 sec by 5 to 10. So by the end the Riders will be pushing a HARD 70 to 80 RPM depending on their abilities. Remind them that once they cannot smoothly pedal they should just hold the RPM. Better to pedal a smooth 70 RPM then mash out 80 RPM
3:30 - 4:21
Phase 3: Lets resume 65 RPM and finish the last minute strong. Focus on breathing. If the Riders over did it remind them it's ok to reduce resistance a bit and focus on holding a min of 65 RPM