Hill Climbing
Incorporating hill repeats into your training can help build strength and power. Find a challenging hill and ride up it at a high intensity, then recover on the descent before repeating.
A "Hill Climbing" cycling session typically refers to a focused workout where the primary goal is to improve strength and endurance while cycling uphill. Here's how you can structure such a session:
Warm-Up (10-15 minutes)
- Start with a gentle ride to warm up your muscles and get your heart rate up gradually.
- Include some dynamic stretches to prepare your legs for the intensity ahead.
Main Workout
Option 1. Hill Repeats
- Identify a hill with a moderate to steep incline (depending on your fitness level).
- Ride up the hill at a steady pace, focusing on maintaining good form and breathing rhythm.
- Once at the top, recover by cycling downhill or on flat terrain for a few minutes.
- Repeat the hill climb for a set number of repetitions (e.g., 5-8 repeats depending on your fitness level).
Option 2. Intervals
- Alternatively, you can do intervals on a hill. Sprint uphill for 30 seconds to 1 minute (again, depending on the hill's length and steepness).
- Recover by cycling downhill or on flat terrain at an easy pace for 1-2 minutes.
- Repeat the intervals for a set number of times (e.g., 6-10 intervals).
Cool Down (5-10 minutes)
- Finish with a gentle ride on flat terrain or downhill to gradually lower your heart rate.
- Incorporate some static stretches to improve flexibility and reduce muscle tension.