Tour de France Stage 3: Wanze > Arenberg Porte du Hainaut

"NEWSFLASH!!! Exercise doesn't make you gain weight. Consuming more food than you burn makes you gain weight ....period!!!"
- Chalene Johnson

 I saw that quote by Chalene on Twitter and loved it! Having balance in your life is all about what you take in, and how you burn it off. It's pretty simple, actually.

Keeping in line with the Tour De France theme in Spinning, I am working on a Stage 3 ride for today. It goes from Wanze Arenberg Porte du Hainaut. Here is the profile:

Mostly flats with three small inclines. This will definitely be a fast one with fast music! We will also try to stay at our threshold, or 80% MHR.

Music profile for the day:

1. Ain't That Cold - Bodega Girls (6:10) - warm up

2.I Need To Know - Tom Petty (2:23) - engaging in flat road, picking up cadence

3.Fell Down A Hole - Wolfmother (5:04) - hitting that first hill here, we'll make it about 3 minutes then back to a flat

4. Let It Rock (Cahill Remix) - Kevin Rudolf (3:36) - maintaining flat, move to standing to keep HR up if needed

5. Why Must You Always Dress In Black - Ben Harper and Relentless 7 (4:43) - hitting second series of small hills, climb 1 minute, flat 1 minute, climb 1 minute 30 sec, finish out with a flat

6. Go Faster - Black Crowes (4:03) - flat road but progressing with accelerations every 30 - 45 sec

7. Get On Back -  Tishamingo (4:32) - decrease gear for 1 min, add back and run during "Get on Back"

8. Crazy On You - Heart (4:54) - flat road surges during chorus to get to the front (add resistance while maintaining cadence)

9. Paint It Black - Rolling Stones (3:46) - last small incline, we'll climb for 2 minutes

10. Love the One You're With - Stephen Sills (3:06) - finish strong and fast!

11. Awe - Citizen Cope - 4:11 - Welcome to Arenberge Porte du Hainaut! Cool Down

After class, I stayed and went to Colleen's bootcamp (which I am subbing for next week if any of my people are reading!) It was brutal!

Calorie Count

Breakfast - 340

Leftover Pasta for Lunch - 440

Banana - 105

Protein Bar - 200

After-workout shake - 280
Dinner - 325

Calories Consumed:- 1690

Calories Burned: 1495

Calories Remaining for the Day............195