Bicycling (South Africa)
Hone Your Climbing Muscles
Develop your glutes, quads, and calves: On a 4 to 6% grade, stand out of the saddle and charge uphill as fast as you can for 30 seconds. Coast back to your starting point. Repeat, this time seated. Alternate between standing and sitting for six climbs. Recover 10 minutes. Do another set.