1 Hill climb­ing

Cycling Plus - - POWER -

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.

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