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Required exercises to move to upper gears in uphills

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Required exercises to move to upper gears in uphills

Old 08-13-20, 06:51 AM
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Originally Posted by livedarklions View Post
Elliptical machine training helps if you have one available.
I also use it for recovery and out-of-saddle training and because I already have one!

All my time in it are out of the saddle pedaling of varying resistance - high for uphill training and low for recovery, hands in low handlebar position to also practice aero riding position (in my case)

Pedaling in the seat feels off (excessive setback) and inability to use the calf muscles. During out of the saddle in the elliptical bike, you can tip toe a bit to employ the calf muscles too.
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Old 08-13-20, 07:16 AM
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If there's mention of knee pain at any point, I would take caution and in the meantime utilize whatever gear gets the cadence higher. If you already have it, use it. If you don't have it, consider a small upgrade to get it. After taking care of the health/well being aspect of the knee, then you can make shorter duration efforts uphill in a more difficult gear while still holding the same cadence as before. Rest. Repeat. Intervals. If the cadence drops, change gears for the interval or abandon and rest before another set.

I'm more of a fan of training the specific sport you're doing at the time when you are "in season" and leaving the cross training for off season. Most of us joes don't have the time or energy to both train on the bike when "in season" and cross train another endurance activity. If you need some kind of core or other leg muscle work for the health and well being overall..........I would suggest researching the yoga like exercises you can do on off days to improve that. Otherwise, if you have time to cross train while "in season" on gym equipment.......you have time to strap the bike to a cheap fluid trainer instead.
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