You spoke up and told us that along with our 60 min music mixes, you wanted longer 90 minute music mixes, and we’ve listened.

Workout #148 (pdf)

Free time is hard to come by, so take advantage to use this workout to focus on what your body can do and what the mind needs to unwind as you hit the flat road before tackling one long climb.

Run Time 1:06:03

RPE
1 – Easy / 50 – 65%
2 – Comfy / HR Range: 65 – 75%
3 – Challenging / HR Range: 75 – 80%
4 – Hard / HR Range: 80 – 85%
5 – Can’t continue / HR Range: 85% – 92%

Run Time
Song
RPE
What To Do

Warm It Up
00:00
The Weather Corporation – The Rain Song
RPE 1-2
Starting off easy – nice flat road … move your body before picking up the intensity a bit…still warming it up

Crank It Up
08:30
Edmund’s Crown – Stuck In An Office
RPE 2
Here we go, let’s step up the intensity and focus on enjoying this time to yourself and forget about everything but working the body under your perfect control

10:56
Nathan Lee – Open Road
RPE 2/3
Man this feels good, now lets lift the pace up just a notch and take the body to a new intensity

15:00
Fred – The Lights
RPE 2
Whew lets back it off and take note of how the body reacted, so you can gauge how to adjust your focus and control to make it to the end with come gas in the tank

19:55
His Boy Elroy – Revolve
RPE 2
Time to dial the intensity back up without letting the pace slow

23:15
Jack Crow – You Are My Dream
RPE 2/3
Hmm I think we can afford to pick the pace up here and get the muscles grooving to a new level of work, without it feeling like work

27:45
George Ellinas – Lies (GE Deep Pink Mix)
RPE 3
Ah time to shift the pace down and picking the intensity up as we start one long climb, remember to slowly let the body come up in excretion so you can make it to the top

33:25
Sunshine Variety Club – Blues From A Cottage
RPE 3
Oh yeah the body knows its working here, keep an ear open to how it’s talking to you, the peak is a ways off so don’t have the body peak too soon and run out of fuel

39:09
Zeroleen – All Good
RPE 3/4
Despite this climb getting harder, it’s all good, you have perfect control here, just focus on drawing nice deep breathes here to fuel the muscle with fresh 02

43:51
Mahjong – Rock The Boat
RPE 4
This climb lifts again and you lift the body up another notch in intensity and settle it in for the big push to the top

48:10
Venue – Kate (Tim Baker’s Dirty Dub)
RPE 4
That peak is not faraway now, you can hear the power and strength within rising up to help get you to the top – looking good you can do it!

53:40
Tokyoblu – Running For The Money
RPE 4 – 2
Ah nice view from the top here, but all we want to do is get the body back down so use the time here wisely to recover

Cool It Down
58:30
The Black Seeds – Cool Me Down
RPE 2
Wow great job and you still have some gas left as you ease off … Start cooling down

63:18
Momo-J – Drizzle
RPE 1
Stretch those tired muscles they deserve it

_{Weekly Workout © 2010 Cadence Revolution}

Consult with your doctor before beginning this or any exercise routine. The creators, producers, participants, and distributors of this program do not assume liability for injury or loss in connection with this exercise program.

Mahjong
“Rock The Boat” (mp3)
from “B-Sides of Shema Volume A”
(Mahjong Music LTD)

Buy at iTunes Music Store
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More On This Album

Federico Mahjong Conti started his life in music at a young age. His father played classical & jazz music on the harp (harmonica) in the late 50′s with the Hohner Boys, the official Hohner Harmonica quartet winners of several international championship. At the age of 8, Federico studying modern jazz with the famous American organ player Shirley Scott from Philadelphia and with James Williams from NYC for piano specialization. Adding bass, he worked with studio sessions and doing arrangements for orchestras and big bands.

Federico Mahjong Conti has remixed and recorded under more pseudonyms: Mr Gone as electro-house artist, Laisla as latin-house producer, Joe Velvet talking about the breakbeat releases, Nardis for the chill-out Lps and compilations.As Federico Conti heÕs working on a soloist project playing new-age & nu jazz music with acoustic piano and percussions, no bass and other sounds, a pure duet. As Mahjong the most of his past and present house works and remixes.

Have the Featured Artist Free Download delivered directly to you via your favourite RSS catcher, iTunes or to your inbox by subscribing.

A companion mix of music for epicRides – Epic Acadia DVD that takes you on a demanding training ride starting in beautiful Bar Harbor, Maine, follow the scenic Park Loop Road in Acadia National Park, cap your ride with a demanding climb to the top of Cadillac Mountain, highest along the East Coast!

Looking to take your indoor cycling, spinning workout to the real world level?

Then take advantage of a special offer and save $5.00USD off of any DVD or Digital Download purchase from epicRides!

Visit epicPlanet for a preview and don’t forget to use coupon code ‘ Revolution1‘ at checkout.

Run Time 1:06:54

Warm It Up
00:00 The Weather Corporation – The Rain Song | Free Download

Crank It Up
08:30 Edmund’s Crown – Stuck In An Office
10:56 Nathan Lee – Open Road
15:00 Fred - The Lights
19:55 His Boy Elroy – Revolve | Free Download
23:15 Jack Crow – You Are My Dream | Free Download
27:45 George Ellinas – Lies (GE Deep Pink Mix) | Free Download
33:25 Sunshine Variety Club – Blues From A Cottage
39:09 Zeroleen – All Good | Free Download
43:51 Mahjong – Rock The Boat | Free Download
48:10 Venue – Kate (Tim Baker’s Dirty Dub) | Free Download
53:40 Tokyoblu – Running For The Money

Cool It Down
58:30 The Black Seeds – Cool Me Down | Free Download
63:18 Momo-J – Drizzle

CadRev148 (epicPlanet-Acadia) (mp3)

Show Sponsors and Coupon Codes

• EpicRIDES – use coupon code Revolution1 to save $5.00 at checkout
• Endurance Films – multisports training DVD’s
• RoadID – for safety and peace of mind be seen wearing it

Empty pockets never held anyone back. Only empty heads and empty hearts can do that

If you want what you hear, just follow the links to the songs in the playlist below to get them.

Warm It Up
00:00 Nortec Collective – Olvidela Compa (Rosco Remix) | Free Download
03:47 The Ginger Ninjas - Liberate Your Mind
06:39 Roots Rock Remixed – Soul Shakedown Party (Afrodisiac Sound System Remix)

Crank It Up
10:17 Ten Year Vamp – Never Know
13:12 The Blue Seeds – My Fair Weather Friend
16:18 Goonies Never Say Die – Everyone Comes To Life | Free Download
20:18 The Mother Hips – Third Floor Story | Free Download
24:01 Uncut – Kiss Me | Free Download
27:21 Underwhelmed – Freak
30:42 Staedler&Waldorf – Mode In Mind | Free Download
35:40 Jamie Lloyd and Jimi Polar – Beatle Pusher | Free Download
40:42 7 Day Visa – Sakura Stroll | Free Download
44:08 White Gold – I Can Dream Alone | Free Download

Cool It Down
49:22 The Warheads – Bombay Calling (Pt 2) | Free Download
52:21 Bombay Dub Orchestra – Mumtaz | Free Download

Run Time 59:04
Cadence Revolution #147 (mp3)

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— Coming in 2010, we’ll be adding extended 90 workout mixes —