RPM 67 is the 2015 Q3 release. You may also want to check out my comments on just the music.
Pack Ride – I Lived
- This is an excellent motivating, energetic, and uplifting track to begin the class.
- I believe this Pack Ride has the longest period where we stay at 1/2 pace before the first sprint (about 45 seconds).
- The second round is where we use Racing Resistance, so I’m surprised there was a gear reduction at the beginning of the round.
- I get the idea of slowing the pace during the quiet phases, but the first one is at pace, which makes memorization a bit tricky.
Pace – Surrender
- I don’t have too much to say about this track — it’s pretty standard: 3 rounds (short, long, long) where you can use each of the three layers of coaching.
- It’s not a bad song, although I enjoyed Cash Cash’s Take Me Home from RPM 64 more.
- Sarah cued this track very well in the masterclass — the key word is “intensity” and telling riders how to maximize it.
Hills – Bounce Attack (Back to the 90s) (RainDropz! Remix)
- This is a solid Hills track that’s pretty easy to memorize; the only oddity is that the Standing Climb phase after the Power Climb is 30 seconds instead of 15.
- The music is so catchy and that old school synth just makes you want to ride hard. I love the synth part during the Power Climb phases, and I totally use the lyric “progressive attack!”
Mixed Terrain – Shut Up and Dance
- (This is the music featured in the sizzler.)
- A point of difference for this track is the double sprints (35-second sprint, climb, 35-second sprint).
- I love the softness of the music during the climbs, followed by the return of the driving chorus for the sprint; this is a great place to use voice modulation and really connect with the music.
- One weird (minor) oddity in the choreography is that Aero Racing isn’t used consistently in the last two rounds.
Intervals – Changing
- The structure of the rounds makes this track easy to memorize.
- Both the short and long rounds have challenging finishes. Instead of having four jumps in the short round, there are two jumps and a Racing phase for 20 seconds. The longer round adds 20 seconds of Standing Attack.
- Although sometimes Dan (McDonough) gets a bit chatty, he coaches very well. I totally stole many of his cues for my own classes.
- Looking back at past releases, these interval phases seem to be a bit longer; it seems like an eternity when in the work phases and I find myself needing to coach a bit more to get riders through the long sections (as the music is a bit repetitive).
Speed Work – Alone (Extended Mix)
- Again, the structure of the blocks is pretty simple — Standing Climb, Power Climb, Racing Forward. However, when the choreography is predictable, you have to put more thought into your coaching to keep people from getting bored.
- When I coach this track, I use the reverse of the lyrics, talking about the benefits of working together, and tapping into the energy of those around you.
- A point of difference in this track is the Standing Recovery at 1/8 pace with staggered legs, which is not something you see frequently in RPM.
- Dan had some amazing cues in the masterclass — “life is about moments” is one I totally use in the last round. You have that room-filling music combined with exhaustion and endorphins; that’s why I teach this program.
- RPM trivia: When Dan says, “Find a little climb underneath…the wheels,” he’s referring to the Head Coach (also on stage), Lee Smith whose nickname is “Wheels.”
Mountain Climb – Lethal Industry (3Bird Remix)
- Although the track starts with a standard climb, the 1-minute and 2-minute rounds that follow are no joke; I’m exhausted every time I ride it.
- The music is perfect for a tough, gritty ride; I love the 4-second drop-out in the music before the big standing climb. I sometimes shout along with the lyrics, “And it goes like…BOOM!”
- A point of difference in this Mountain Climb is that there are more gear additions out of the saddle.
- Full disclosure… I have an RPM crush on Lee Smith. That man is artist when it comes to coaching. My notes for the tracks he cues are usually 3-4 times longer than the other presenters, because his word choice is pure gold. My faves from this release are “amplify everything!” and “forget the numbers – just finish.”
Ride Home / Stretch – Oh Cecilia (Breaking My Heart)
- This is a pretty standard closer track, although I will mention it was a missed opportunity for us not to do a hip flexor stretch during the lyrics “down on my knees.”
- I came up with an organic joke during class about this cover: “Today’s RPM Ride Home is brought to you but the letters A and Y.”
Not every release is solid all the way through, but RPM 67 really delivers. There are lots of ways to be challenged if you ride it as choreographed. I love the hidden gem for the outro (Classic by The Knocks feat. Powers) — it just makes me want to dance (which I admit I totally do) and has a great groove.
See you next time for RPM 68!