RPM 87 DVD & mp3 download

By   June 30, 2020
RPM 87 DVD & mp3 download
2020Q2 RPM 87tracklist
01 Bad Love.mp3
02 Something Unreal.mp3
03 Nga Kano-In Colour.mp3
04 Now Til Infinity.mp3
05 Dear Future Self (Hands Up).mp3
06 Back To Life.mp3
07 Oxygen.mp3
08 Circles.mp3
09 Never Seen the Rain.mp3
2020Q2 RPM 87video screenshot
2020Q2 RPM 87Choreography Booklet.pdf
GLOSSARY
KEY RPM RIDING POSITIONS
Throughout the ride, we use different riding
positions. These impose slightly different
demands on the body and the working muscles.
Changing positions brings maximum benefits,
avoids over-stressing the body and brings variety
to the ride, which is an important factor in indoor
cycling.
Some positions are used at specific Paces or
Resistances as they are designed for speed,
climbing and power recovery. Others are used
with all Paces and Resistance. Your goal is to ride
both effectively and efficiently in each Position
and have your participants do the same.
BIKE SETUP
Before you begin the class use the ‘on-the-bike
quick check’ to make sure you have a slight bend
in your knee at the bottom of your pedal stroke.
SEAT HEIGHT
Bring your feet to 12 o’clock and 6 o’clock. Take
out your bottom foot and place your heel over the
pedal. With a straight leg and hips level, your heel
should just touch the pedal – a good seat height
for great force production. If your heel easily
touches the pedal and the knee is bent, then
the seat is too low. If you cannot reach the pedal
without losing your hip alignment, then your seat
is too high. Once you place your foot back in the
pedal/cage, check you have a slight bend in your
knee – the optimal angle is 25 degrees.
SEAT FORE AND AFT
With the pedals at 3 o’clock and 9 o’clock,
position the saddle so the front knee is in line
with the pedal axle or the top toe strap of the
front pedal. If the knee is back of the pedal axle,
the seat needs to be moved forward. If the knee
is forward of the pedal axle the seat needs to be
moved back.
HANDLEBAR HEIGHT
The handlebar height should be slightly lower or
level with the saddle. Beginners or people with
lower back problems should have the handlebars
slightly higher than the saddle.
HANDLEBAR FORWARD AND BACK
In Racing, you should have a 90-degree angle
between your upper arm and your torso. If you
feel like you need to slide forward in the saddle
to create the 90-degree angle, move your
handlebars a little closer.

Layer 2
• Reach long into the dippers – keep your
elbows bent
• Slide back on the saddle; feel the glutes and
hamstrings
• Belly strong; keep your upper body still
• Maintain good knee alignment, middle of
kneecap in line with middle of foot
This is a riding position, not a cue to automatically
go faster. However, generally we move to a
period of increased intensity using slightly more
resistance and/or faster speed.
Don’t overreach in this position because we
don’t want to compromise the lower back, the
shoulders or the neck. This position gives us a
wider base of support and slightly changes the
hip angle, allowing a change in recruitment of the
gluteals and hamstrings; therefore, it puts you in
the best position to work harder. Used in Tracks 1,
2, 4, 5 and 6.
RACING (FORWARD)
Layer 1
• Reach arms forward
• Slide forward
• 90-degree angle at your
upper arm and torso

Category: RPM

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