BlueDevil

I have a good budy, who is quite the rider. I am just getting to the point where my base miles for the season are in, and have been looking for tips for getting more strength/speed. Of course he recommended various forms of intervals, but suggested I not start them for a little bit. However, he did suggest a pseudo-interval on a route near my home.

I started off with the 5 mile ride to where this particular loop starts, at a nice slow pace, to get warmed up. Got to the starting point, which is a nice flat road along a canal. For 2 miles, I pushed it at a moderate+ effort (got my HR up around 165-170). After 2 miles, I took a turn off the main road, and did a 300' climb over a 1 mile distance, keeping my HR at 170+. By the time I got to the top, I was really feeling it.. this is where the rest came in. I then did a 1.5 mile section which was flat at the top of the ridge, and then a 1.5 mile descent, all at around 130-140bpm. This popped me out at the start point (a nice 6mile loop). I repated this two more times, pushing on the flats by the canal, climbing the ridge, then recovering along the top of the ridge, and on the descent. I gotta say, it was one heck of a workout.. Anyone else do any similar work? I have a feeling if I do this once or twice a week, it should really improve my hill abilities!!

demoncyclist

The only way to get good at hills is to ride hills. Interval workouts are a great way to build aerobic capacity. Your body quickly learns how to recover from the harder sections of your workout.

shaq-d

the best way to do intervals is to ride on the road with cars everywhere. you will sprint at every green, rest at every red

sd