Attack the Hill! Triathlon Bike Training

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Holos Exercises

Attack the Hill! Triathlon Bike Training

Exercise Type: cardio-outdoor

Duration:60 minutes

Distance:10 miles

Fitness Level: Moderate

Posted By:Greg Stallkamp

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Exercise Description

A lot of hill workouts I've looked at and heard about have consistently told me to Attack the Hills! For a long time I didn't know what that meant. After riding more and doing more research, I've tried to put that advice into a more practical training exercise.

Muscle Groups: Legs, most quads

Step Number 1

The first obvious step is to find the right course to practice. In DC there are a lot of great rides to practice hill training. I would recommend riding around the hills in Georgetown or over in Virginia. The only place I would stray away from is the canal path running along the river. This is a great running path, but it won't give you a great hill workout. Look for a course that is going to be about 30 minutes out and 30 minutes back.

Step Number 2

Attacking the Hill! means approaching a hill as if it were any other course. Think of the hill as a tunnel and you are looking to take it head on. In other words, carry as much momentum as you can into the hill. The last thing you want to do is approach a hill at a slow speed or without momentum.

Step Number 3

The second key thing to remember is that while ascending a hill, you should try to maintain a regular pace. It doesn't matter if this pace is all out (fast) or slow, it is more important to be regular. You can always increase the pace with practice, but its good to get into a habit of maintain a regular, continuous speed while on a hill incline.

Step Number 4

Mix up your gears! Don't be afraid to use a lower gear where there is less resistance and the pedaling is easier, particularly on a hill. Use of the full gear spectrum will allow you to maintain this regular pace and cycle motion.

Step Number 5

Once you have crested the hill, don't take at easy, once again, go for a regular pedal movement and speed. Once again, change gears. Use full use of the gear spectrum so that you are encountering little resistance on the way up the hill (aside from gravity), but on the way down, you are encountering full resistance.

Step Number 6

So to summarize the steps: 1. Attack the hill with full speed and momentum, imaging the hill is more of a tunnel you want to barrel through 2. Use the full range of gears to make sure you are maintaining a smooth, regular pedal rhythm 3. Don't take at easy on the way down, carry your momentum to the next hill

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