1 Hill climbing
Climbing is a matter of building Functional Threshold Power [FTP], or more descriptively, increasing muscular endurance. This is simply a matter of improving the ability to sustain high power outputs for extended durations. The type of terrain or race scenarios that ask a rider to endure a reasonably high level of muscular strain for continuous durations - whether for a few minutes or much longer - are what we’re talking about, which is any climb.
Regardless of what a rider weighs, climbing requires a solid foundation of muscular endurance and an ability to efficiently and consistently sustain power. Riding out of the saddle as well as at different cadences is useful in terms of saddle transitioning, climbing fluidly while standing, and appreciating the difference in muscular stress at different cadences but equal power output.
The session “Jefferson”
This session requires 4x5-minute intervals at 95% FTP with 5-minute recoveries at 50% FTP. In each interval, place emphasis on one of a variety of climbing cadences (60/80/100rpm) and include standing climbing drills, where you stand for 20 pedal strokes at the top of each minute during the intervals.