Transcript from Video:
Hill climbing’s a little bit different than riding on a flat in that usually it’s done at a little bit lower cadences. Normally when we’re riding on a flat we’ll be doing cadences of around 100 rpm. But when we start to climb hills, we may find that that cadence will drop to 70 rpm, 60 rpm, 50 rpm. So this particular effort, we’re going to be working on developing strength that blows through the cadences. That’ll help us when we start climbing hills. It’s a great little ergo system. It’s also helpful for road cyclists that want to develop a little bit more strength.
There’s a big debate about whether high cadence or low cadence work is preferred. We’ve found on our programs that high cadence works fantastic for developing good cardiovascular fitness and also for developing good adaptation of the strength endurance fiber. We’ve also found that there’s certainly a need for doing the low cadence work as well. The reason for that is that we want to be able to develop that strength not only for climbing hills, but in road racing it’s very important when it comes to things like attacks in road races where you need to develop that unnecessarily obscene amount of power when you’re obviously going for a attack or bridging a gap or climbing shorter hills … short, steep hills.
We found that that strength endurance training is becoming very important. In some cases we talk about throwing away your front derailleur, and that’s when you go out for a ride and you sit on your big chain ring and you ride in it all day. Now it’s important, obviously, not to overdo it in these strength endurance phases. You just want to work on it progressively, develop bit of better strength in your legs.
I’m three-and-a-half minutes into it. Change up into the next hardest gear and get yourself at about 100 rpm to start off with…