Piggybacking off a recent theme ride playlist, Bottom’s Up—A Drinking Playlist, our newest profile is intended to be a fun and creative way of offering the benefits of long aerobic intervals all while on a pub crawl. Who isn’t willing to work long and hard for a drink? There’s no actual alcohol involved, since most clubs prohibit it, but pretending to ride bikes on a pub crawl is a blast, and allows you to have fun with the music too. You’ll ride from bar to bar in search of a drink on a pub crawl but when you arrive, there’s always a different reason why there’s no booze. As riders get thirstier, they ride harder and faster to the next establishment in search of that elusive drink. The intensity starts in Zone 3 (sweet spot) and increases to Zone 4 (threshold), ending slightly higher (Zone 5a).
The entire playlist relates to our goal: getting buzzed while on a pub crawl! I used songs featured in the ICA “bottoms up” theme ride playlist.
Before I go any further, let me emphasize that you really need to know your riders before doing a theme ride like this. And they need to know your style and humor as well. Just like you’d have to know them before doing a Christmas or Passover theme. Or all one artist (that they might hate). I only use this with classes I know extremely well. So my top tip for you is: do not use this profile to sub a class!!
I use pictures to help drive the profile and add some humor. The images are included in an attached file on the profile page and are referenced in the profile description. Images work well in facilities with a projector and screen, but if you don’t have them, do like I do at one of my gyms and walk around showing the pictures individually to riders either on your laptop or print them out. This allows me to interact with each of my riders and focus my energy on them and the story that I’m creating, not on my workout. This type of profile is an excellent opportunity for instructors to use their imagination and creativity to create an enjoyable, fun, and memorable experience for their participants.
To shorten the ride, instructors can skip one of the bars. For example, eliminating the second bar will allow songs 5, 6, and 7 to be removed, cutting the profile’s length down by almost 11 minutes. Similarly, taking out the beer tavern will remove songs 11, 12, and 13, which shortens the profile by 8 minutes.