Welcome to Workout Wednesday. Every Wednesday I post a new Triathlon specific workout. (for free, What a Country!) If you like the workout, fit it into your training plan for the week. If you don’t like the workout you’re crazy, all of my workouts are brilliant pieces programming. (kidding)
A couple weeks ago, I was racing on the hilly but fun bike course. The sun was out, and t was beautiful morning. My legs were feeling good and pumping out the watts. Two more miles to go to the turn around, I am crushing it. The hills on the course aren’t so bad. Then right before the turn around, I came up on a pavement wall. Suddenly, I staring up a .25 mile climb at 15%. I switch the the small chain ring, and grind my way up the hill. By the top of the hill, my heart rate was around 1000bpm, and my legs were Jello. Luckily, we turned around and came right back down the hill, so I had time to recover and then crush the rest of the course. (Also, I hit 46 mph on the downhill, waahooo!)
That hill exposed a weakness in my recent cycling training. I’m lacking in hill power. Power hills are short intense efforts that keep your speed up on a hilly course. Power hills differ from long sustained hills, as they require pure leg strength. Increasing that leg strength requires short intense efforts with adequate rest. Think of it as doing squats on your bike. Working on power hills is also a win-win, as it will make you stronger on the flats.
Now let’s get to work:
- 5 Minutes easy spin
- 5 X @70 Effort 1 min/1 min rest
- 5 X standing 1 min/1 min rest – of each min rep 1st 30 secs @70%/ 2nd 30 secs @85% effort
- 3 min easy spin
- 3 X standing 2 min/ 1 min rest – of each 2 min rep 1st min @60%/ 2nd min @80% effort
- 3 min easy spin
- 6 X standing 30 secs/ 1 min rest @85%
- 10 min easy spin
This workout is best done on a trainer or stationary bike. Set the resistance heavy enough to make it challenging, but still be able to maintain a cadence above 60 rpm. Build into each rep, and focus on finishing strong. This workout is great for flatlanders is best done every couple of weeks. Work it into your program and you will be powering up the hills like a freight train.