Training For Next Year
 

We (My wife and I) are thinking of attended some big tandem rallies back East next year. What is the best training tip that this list can give for the short, steep hills of the East?

Ride lotsa hills. Repeat.

Depends on whether you want to "survive," "ride," or "attack the hills, and the current strengths and weaknesses of your team.

In general, and without going into the different metabolic processes of all the fuel systems of muscles, the types of efforts you will probably want to focus on involve shorter bursts near, at, and above your "red line," or in that zone where you will blow up sooner than later. Intervals of shorter but more intense efforts with lighter and a bit longer recovery periods. If you train with HR, you want intervals that alternate between your tempo zone and OMG. HR is tricky though because it can take up to three minutes to "settle" to your effort, and in shorter intervals it's not a good gauge. If going on perceived effort, or the "breathing test," intervals between moderate (can carry on a conversation but not sing your favorite song) and nearly gasping (ventilory threashold is closely related to VO2max). Base your time for each interval on how long it takes to go from moderate to gasp and back.

Have a good base first, then start with 1-2 of these intervals per week. Assuming you're from Colorado based on your name, you can simulate east coast hills on your local climbs by alternating between your normal pace/gearing and upshifting a couple/few cogs.

Nutshell answer.

Consider hitting the weight room this winter.

Also not a bad idea to run intervals on the treadmill.