This week's favorite track (Hey Ya by Outkast) can be used as a seated flat road or a climb. It's around 80 beats per minute, so depending on how much gear you're riding with, you can really take it either way. I especially like songs like this to do what I call 'gear play'. With 'gear play', we ride at the same RPM's the entire time, but we add and take off gear through the song. This song is around 4 minutes, so I would ask my riders to find a flat road gear at 80 rpm's for 30 seconds, then add gear so they feel like they are on a hill for 40 seconds. Repeat this sequence 4 times, keeping a smooth pedal stroke. I'm posting two versions of the song, one radio/club mix and the other instrumental:
Originally posted 2016-06-03 06:18:47.