Cycling Workout 11: Mental Fitness for the Hills/Stages

This is a pure climbing/strength workout. This is great for mental toughness on the climbs.

Total time: 1 hour

Warm up:

-7 minutes, flat, level 3-4

-7 minutes of one leg isolations, level 5, each leg 45 seconds, flat

Main Set:

-Stage 1- add tension to moderate hill, 30 sec. standing climb then have a seat and go right into 3 minutes climb in saddle (same resistance)

-Stage 2- add a little more tension (no break in between these stages), 30 sec. standing surge x 3 minute climb in saddle...

Repeat these stages 8 more times (total of 10 stages). After each stage (i.e. after each 3:30 repeat), add a little more tension before the standing surge. The key is to maintain pace and gear after each stage and for every 3 minute seated climb without changing resistance. SO... remember, do not decrease tension/resistance for the entire 10 stages (only add after each 3:30 interval).

Cool Down:

10 minutes 

 

P.S.

While each stage may only last 3:30 minutes, the tension keeps on increasing without a break in between each stage. The goal here is for you to commit to always add resistance when you stand and o hold that resistance when you sit. Be responsible for the resistance/gear that you add. Know your limits and push a little beyond them. This workout involves about 35 minutes of climbing. Focus on your form at the beginning when tension is relatively moderate. As it gets harder/more resistance, work on mental focus and breathing relaxation (i.e. zone out and just climb!). 

Thank you Angie from DC AC convention.