Short Hill Repeats
Purpose: This workout will boost your power and
aerobic capacity. Hill repeats is a very stressful workout and should be
approached with caution.
CompuTrainer set-up:
- Download
PC1 version or
- Program:Custom Courses...Set as follows:
| Leg |
Miles |
Grade |
| 1 |
0.1 |
0.0 |
| 2 |
0.3 |
8.0 |
| 3 |
1.0 |
-9.9 |
| TOTAL |
1.4 |
|
- Race Against: Pacer, Level_____
- Your Weight: (Actual Weight)
- Target Heart Rate: Min_____(Lowest 5 zone); Max_____("Min" +10 beats)
- Drafting:OFF
- Set a fan at face level.
Workout:
- Warm up well, at least fifteen minutes before starting hill repeats.
- At the start of the 1.4-mile course, select a gear that will allow you to maintain at least 70 rpm while climbing in the saddle. This should be the biggest gear you can hold that cadence in. You may need to shift to an easier gear in subsequent atte
mpts. Be cautious of your knees. If you have knee tenderness, select an easier gear that allows a high cadence, or don't do this workout.
- When you start up the hill, stay in the saddle, maintaining a cadence of 70 rpm or more. At 0.3 miles into the course (0.1 from top), shift to a harder gear, stand on the pedals, and attack the hill all the way to the top.
- While climbing in the saddle, experiment with your position on the saddle and handlebar grip. Be careful not to "strangle" the handlebars.
- Time each of your hill repeats and try to maintain or improve the time on each attempt.
- Following the hill, there is a long recovery. Get your pulse down as quickly as you can by spinning and relaxing.
- Complete 3-8 trips on this course.
- If you feel weak or overextended during the first attempt, stop the workout and just spin for a few minutes. This wasn't your day.
- Cool down and stretch the quads, hamstrings, and gluteus.
Long Bike Brick
Mountain Biker Build 2
Mountain Biker Race
Triathlete/Duathlete Build 1
(short)
Triathlete/Duathlete Race Week
(long)
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