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lactate threshold. Maintain this effort until they
approach the top of the climb. Next, they attack
out of the saddle with a hard but controlled effort,
increasing RPM to the top of the hill. Normally,
this acceleration is performed during the last
10 seconds of the climb. Allow for full recovery
between hill intervals.
Ensure the RPM does not drop as they climb
the hill and ask for a certain increase in RPM
for the final attack.
CLIMB BURSTS
This drill improves the ability to handle attacks
on hills.
Riders choose an intensity level just below their
lactate threshold and ride in this zone for 10
minutes. Every two minutes, they stand and attack
for 12–15 pedal strokes at the highest intensity
they can manage. Then they sit down and try to
go back to their original wattage. Depending on
the fitness level, play with either shorter drill
times and less frequent attacks or longer drill
times and more frequent attacks to really push
the intensity.
Utilize the wattage to bring the group back to
the same intensity for both the steady-state
work and the bursts.
Challenge the group by asking them to
increase each new burst with an increase in
wattage of 5 to 10 Watts.
CLIMBING BURSTS 2
Climbing Bursts 2 improves the ability to pedal
faster on hills without losing power.
Settle into a mid-range hill cadence (65–75 RPM)
with a somewhat challenging gear. The chosen
gear should feel like a hill that the rider
is reluctant to speed up on.
Increase speed significantly to higher cadences
for short bursts of time (e.g., add 10, 15, 20 RPM
for 15–30 seconds) at instructor’s cue.
Increased work and time should just start to
push participants to “out of breath.” Work in
and out of the saddle.
HILL ATTACKS
The purpose of this drill is to work on the
components of attacking on climbs.
Riders start the drill by attacking out of the saddle,
as hard as they can, for 45 seconds. Then they sit
and settle into the highest intensity that they can
maintain for the rest of the climb. If a four minute
total time for this drill is chosen, hold at high
intensity seated for three minutes, 15 seconds.
Monitor the RPM reading so that all standing
speeds are at least 60 RPM. Combine more than
one hill attack in a class. Provide an effective
recovery time, then repeat the drill.
The goal is to maintain the same wattage
for both the attack and the sustained level
seated and to operate at minimum anaerobic
threshold (at hard RPE) for the seated
portion of the drill.
DARING DOWNHILLS
Daring Downhills train riders to bike down steep hills
with control, high gear and extremely high efforts.
Start the drill on a moderate climb for three to
four minutes. Nearing the top of the hill, prepare
for the downhill. First, cue riders to transition
into a low, seated decline hill position. As the
climb comes to an end, cue a decrease of one to
two gears and immediately increase cadence to
100 RPM. With the increase in speed, add gears
for control and intensity. Cue riders to “ride the
downhill” versus cruising down.
Go into new, moderate climb for three to four
minutes, then repeat Daring Downhill.
Repeat three to five times for the entire
stage and make each downhill slightly longer
every set (e.g., 45, 60, 75 seconds).
DRILLS