The Giro d’Italia, the first of cycling’s three grand tours, kicks off Friday, May 5. Known for dramatic temperature shifts from sunny seaside resorts to snow-packed mountains, this race has it all. Our playlist undulates with the profile of Stage 16 of the 2016 Giro. Be prepared for long climbs and fast descents.
EPOCH 0: GOAL-SETTING
Navy Seals employ the 40% Rule to push past their mental limits by positing that when you believe you are at your limit, you’re only using 40% of your actual ability. Cyclists refer to pushing beyond that limit as “burning matches,” digging deep for an intense effort.
The two warmup tracks, are a chance to set your intention and prepare for what’s ahead. Grime rapper Skepta’s, “That’s Not Me,” and Valerie June’s “Working Woman Blues” will push your cadence for the upcoming challenge.
EPOCH 1: DOWNHILL INTERVALS
Indoors, pedalling downhill isn’t all about cadence. Be willing to add resistance and pedal strong — represented by an increase in watts and speed. Take your cues from Tyga’s “Mutha***** Up” and add resistance, looking to keep cadence above 85 revolutions per minute. Use the increased tempo on Elliphant’s “Only Getting Younger” and “Young Rapunzel” by Azealia Banks to surge (add 2–3 mph) and then recover as the tempo decreases.
EPOCH 2: HILL NUMBER 1
The first climb calls for an extended effort over three songs. Feist’s “Sealion” places you in a paceline, increasing resistance with the tempo until taking your turn in front at the two-minute mark for a 45-second heightened effort. Imagine Dragon’s “Radioactive” starts with a 2:30 steady state climb with cadence between 65–80 rpm. As Kendrick Lamar’s rap starts, add cadence out of the saddle and finish strong. On the final push to the top, invoke the 40% rule and use changes in cadence, resistance and bike position to get to the top.
EPOCH 3: CADENCE, ROLLING HILLS
Release resistance and feel the wind at your back as you spin over 80 rpms to flush out lactic acid and get oxygen to your muscles. TV on the Radio’s “Wolf Like Me” profiles a valley — downhill, one minute uphill (you’ll hear the beat change) and end out of the saddle on a downhill.
“Baptism” by Crystal Castles and the tabata, “Work, Work,” by Rhianna, call for brief all-out efforts followed by shorter stints of recovery.
EPOCH 4: FINAL CLIMB
Start the final climb, Foo Fighters’ “But Honestly,” with heavy resistance and low cadence (65–75 rpm). Periodically increase resistance until attacking the final 90 seconds out of the saddle. Use Tupac’s “California Love” to find comfort in discomfort with alternating efforts, in and out of the sadde. Take one minute to pay homage (i.e. recover) to the original “California Love” beat by Joe Cocker.
READ MORE > A CYCLIST PLAYLIST INSPIRED BY REDWOOD FORESTS (AND HILLS)
EPOCH 5: SPRINT `
Staying true to Stage 16’s profile, the final song is an all-out effort to the finish line. Danny Brown’s “When It Rain” escalating beat provides the soundtrack. Leave it all on the bike as you pedal to the finish line.
EPOCH 6: RECOVERY
Keep cadence over 80 and cool down to George Michael’s “Faith” while taking stock in what you learned about yourself on this ride. Thievery Corporation’s “All that We Perceive” allows the heart to return to normal levels. Cue thoughts of sunny seaside resorts here …
