Preparing for Climbing

This hill simulation ride will develop both your VO2 max and threshold intensities to enable you to climb stronger and more solidly over a range of hills from short punchy climbs to longer sustained efforts. This is great for all cyclists including mountain bikers and triathletes.

See a previous post about training intensity (Levels) to know how hard it is to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

For this week's session, you will need a bit more than the normal hour as it will take 1:40hr to complete. Inspiration for today's session comes from Taylor Thomas of Thomas Endurance Coaching. The full article can be found here.

Prepare For Climbing

• 10min WU Level II;
• 5x 1min Level II, 30sec Level III RI;
• 5min Level II RI;
• 3x 10min (2min Level V Standing, 8min Level IV Seated), 10min Level II RI;
• 17:30min CD Level II;
• 10min Stretching

Start the workout with a warm-up (WU) of ten minutes of easy riding at Level II.

Prior to the Main Set, you will do what is known as a primer set to elevate your HR a little before the main set. Complete five reps starting at Level II for a minute then increase your effort to Level III for 30 seconds and repeat five times.

After the primer set, ride easily at Level II for five minutes before the Main Set.

The Main Set involves three reps of ten minutes of effort.  The first two minutes are done standing out of the saddle at Level V, then settling into the seat and maintaining Level IV for the remaining eight minutes. After this ten-minute effort take a ten-minute Rest Interval (RI) by riding at Level II.

Once you've completed your three reps conclude the workout with 17:30 minutes of riding at Level II for your Cool Down (CD).

Finish with ten minutes of stretching to assist with your recovery.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

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Originally Published: https://www.coachray.nz/2019/01/30/wednesday-windtrainer-workout-preparing-for-climbing/