Wholistic Fitness

TAKE ON

one of State Cycling Champion, Coach Ilg’s favorite

Crazy Wisdom Indoor Cycling Interval Workouts…



“Sweat has a unique and peculiar ability to erode egoic excuses, thus one who is genuinely interested in spiritual growth would do well to sweat like a madman at the very least every other day, if not everyday.”

-Coach Ilg. Above, WF Online Teacher Ananda shows superb cycling biomechanics as she dives deeper into her truer self during the second TT (Time Trial) segment of the following workout. How ’bout you? you got what it takes to do REAL Spiritual Working Out?

Good! Then, let’s sweat our prayers, baby!

Note on this workout: Be honest with your Higher Self; if you are unwilling to drive yourself to what i call “Bardo Realm Intensities” in your own training, then WF is not be the Temple for you! This is a “Path for Finders,

not Seekers.” there are plenty of other personal trainers happy to hold your hand, take your money,

and pamper your strengths. they will let you ignore your weaknesses and ego structures. Not me. Not this Path, baby!

We are a gunning for Self Realization in THIS lifetime!

here is the Warrior Weaponary you will need for this workout. Get one of these for your Home Temple. Why? My new WholisticFitness.com Supersite coming next year will treat (torture?) Members to ongoing “indoor cycling workouts” guided by the WF Teaching Staff.



Permission Granted touse headphones and your favorite kickass music for this particular workout. If you have studied the WF Scriptures you know my stance on any external form of motivation like music. You can use it like Medicine. You are not to become addicted to it. i teach Adeption, not addiction in this Path. Motivation must primarily stream from inner sources, not external ones in WF. For this workout, i had a CD mixed for me by a Hollywood DJ combining killer Rock and Roll classics mixed with Trance timed to perfection for the upcoming brutal intervals ahead.

Ready, Set, SPIN:

*begin with a 10:00 easy resistance Spin to a great high tempo song like you are riding with a tailwind along the Pacific Coast Highway. pedal cadence stays within 80-90 rpm. use the music and your pedal cadence to effect Pratyhara (drawing the mind and senses inward).

*5:00 TT (Time Trial; glue your mofo forearms on the damn handlebar, flatten you back, spin your legs at 90 rpm using a resistance that burns your thighs like battery acid baby…DO NOT get up from the Time Trial position!

*2:00 easy spin

* 3:00 TT @ 70 rpm! directly into:

* 2:00 Out of Saddle TT: RUN ON YOUR PEDALS AND SUFFER LIKE A SLED DOG as you stay low but float your butt off the saddle

* 2:00 easy spin

* 20:00 bust out of the saddle for 15 seconds and pedal as hard and as fast as you can for 15 seconds,

recover for 45 seconds then go again as hard as you can (Zone 5) for 15 seconds, recover for 45, repeat

for the next 20 minutes…let the music and breath drive the effort! just witness yourself, don’t buy into the drama of the pain!

*3:00 spin high tempo, minor resistance then

*8:00 launch yourself into an out of the saddle climb with progressively heavier resistance…every 45 seconds turn the resistance up a 1/4 turn until you are standing on the pedals, pitched forward at a rpm of no less and no more than 50 rpm! climb the mountain!

* 2:00 sit up and spin your Left Leg Only @ 70 rpms

* 2:00 sit up and spin your Left Leg Only @ 70 rpms

* 1:00 of easy, quieting spin down…you, my Faithful Warrior are done!

TOTAL TIME: 60 Minutes

TRAINING EFFECT: Chi Development for Self Cultivation, Self Determination, and Self Discipline.

“Destiny (daiva) is a formidable force, but human effort (paurusha) is superior to it.”

– from the Yoga-Vasisththa

so, who loves you?

who gives you this stuff out of genuine care for your Highest Self?

who lives this stuff

loves this stuff

and

endlessly encourages you to look within, Noble Warrior!

you need NOTHING

no pill

no junk

no news

no gossip…

you

need

only look within

and

love what you find

work with what you find

and

share what you find

so others may benefit

from your

finding…

i bow to you,

-Coach Ilg