Long Climbs

Purpose:This workout will improve your anaerobic threshold speed, strength, general hill climbing ability, and concentration.

CompuTrainer set-up:

Leg	Miles	Grade
1	3.0	6.0
Total	3.0

Workout:

Warm up at least fifteen minutes before starting.
Stay in the saddle all the way to the top being very respectful of your knees with judicious gear selection. Maintain cadence at 70 rpm or higher. Experiment with gears and positions on the saddle. Keep your fingers nimble on the bars - no death gr ips.
Your pulse should vary from the low-end of the 4 zone to five beats above anaerobic threshold, but generally rise throughout the climb.
Beginning riders should complete no more than one trip over this course, while experienced riders may do three. Recover 8-12 minutes between trips.
In your journal, note the time of each climb and the gears used plus anything you may have learned about position, cadence, or mental focus.
Cool down and stretch the quads, hamstrings, and gluteus.