28 August 2014 ~ 0 Comments

Three Cycling Climbing Workouts

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From the Carmichael Training Systems group, here’s three specific suggestions on how to climb better:

  1. Climbing Repeats (no surprise)
    Summary: Two to three sets of 8 to 12 minutes each at a continuous, tough rate at about 85-95% of your max heart rate. Each set should have a cool down or rest period of about half of the duration.
  2. Over/Under Intervals
    Summary: On a gradual hill, ramp up your heart up near your max for two minutes and then take it back to the your threshold for another two minutes.  Repeat several times for 10–12 minutes for each set. Do three sets with rest in between.
  3. Threshold Ladders
    Summary: After a warm up, do a climb at a 90-100% of your maximum heart rate for two minutes. Then step it down for four minutes (approx. 85-90% max.), then step it down again for four minutes (75-85%?) and then finally at a sustainable climbing rate for six minutes. Rest for four minutes and repeat.

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