Force Workouts
Hill Endurance
On or off road find a course that has some grades around 4-8% that take 5-20 mins to climb. Stay seated and use a cadence around 60-70 rpm. Zone 4-5a Total climbing should be 1+ hrs.
Big Gear
At zone 4-5a, ride up hills that are 8% or greater. Duration of climbs should only be 1-2 minutes for each hill. Stay seated while climbing, using a gear a higher gear than you would usually use. Cadence around 50 rpm. Spin easily after each climb. Total climb should be around 30-45 min.
cwilhelm | 
February 3, 2009 3:22 pm
