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CLIMBING
Climbing drills help riders increase muscular power, strength and endurance at
higher levels of intensity. By cueing your riders to apply their pedaling efficiency
to these drills, riders will experience increased abilities over time.
LONG HILL CLIMB
The Long Hill Climb uses regular increased
resistance overload, beginning in the saddle with
seated spinning, changing to seated climbing,
then moving to standing climbing. The drill
progression can be reversed if desired. This is
another variation on slow cadence work, allowing
riders to try higher resistances for a short time
and to challenge themselves to a higher level.
Empower riders to determine for themselves
when they need to rise out of the saddle.
Move a fixed amount each time (such as
two gears).
Move a fixed amount of Watts each time
(e.g., 10 Watts for beginners, 30 Watts for
seasoned riders).
STEEP HILL CLIMB
The Steep Hill Climb is performed by standing
and climbing for the whole drill at lactate
threshold intensity. Encourage riders to either
use a considerable amount of resistance and
climb slowly or reduce the tension slightly and
pedal a little faster. Changing posture is another
way to vary the intensity of this drill. Cadence
for Steep Hill Climb should be 70 to 85 RPM, but
maintaining the resistance is more important
than the cadence.
Utilize the heart-rate reading or power output
to ensure riders stay at lactate threshold.
Repeat the same hill resistance and speed
later on in the workout.
HILL REPEATS
Hill Repeats are repeated intervals that have a 2:1
ratio of work to recovery. Example: Riding uphill
for one minute followed by downhill riding for 30
seconds. This drill can be performed either seated
the entire interval or interspersed with some
standing work. Change the hill intensity: easy up
and easy down; challenging up and easy down;
easy up and challenging down; challenging up and
challenging down.
Instruct the participants to set the hill levels
beforehand and come back to these levels
when repeated. For example, easy up at gear
10 and 75 RPM with challenging up at gear 16
and 70 RPM.
Observe the power output at the end of
each hill and meet or exceed with each
successive hill.
HILL SPRINTS
Hill Sprints develop strength and power for uphill
accelerations. Since this sprint is performed
uphill, pedal speed remains slower than normal.
Cue riders to begin pedaling with a light gear.
As they hit the bottom of the hill, ask them to
increase their resistance, lift out of the saddle and
hammer on the pedals as hard as possible. Ask
riders to increase the resistance again and stay out
of their saddle for the entire hill. Focus on holding
this top speed for the entire hill. These sprints
should be eight to 12 seconds in length, and full
recovery between sprints is very important to
allow for rebuilding of ATP in the muscles and
to ensure a quality sprint workout.
Have the gear levels set before the sprint to
ensure quick transitions and efficient work.
Utilize power output readings to identify
peak outputs.
HILL INTERVALS
Hill Intervals simulate the acceleration demands
that occur in hilly races. Hill Intervals build power
and climbing speed while riding at individual
lactate threshold. Cue participants to begin by
adding moderate resistance as if beginning a
long climb. Every 10 seconds, have riders increase
the resistance and effort until they are nearly
at their maximum power output during the last
few seconds of the hill. Ask your riders to slowly
increase the resistance until they reach their
DRILLS