Duration: 30 minutes
Objective: improve intra-climb acceleration during hard efforts.
Use: ever been on a group ride or raced?
Protocol:
5 min very easy spin warmup, then on the steepest hill you can locate. (I used a long, super steep city block that took about a minute to climb at LT):
5 x LT/just below maximal effort seated high cadence climbing, pick two 20 yard stretches w/20 yards in between in 2nd half of climb, pedal as fast--but smooth--as possible for the 2 x 20 sections, drop to normal high cadence during middle 20 yards
Recovery=ride back to bottom of hill
Then, after 1 extra minute of soft pedal rest,
5 x same hill, high cadence LT/just below maximal effort, but alternate sitting and standing every 20 yards without letting cadence diminish.
Recovery=ride back to bottom of hill between intervals.
Short, sweet, hard to beat, and sure to help the next time you're riding with a group going uphill (pace in such situations will never be your decision, will vary, and will hurt. This will help you get ready for it)
Drill it.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
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