Who doesn’t love a hill? If you want to add interest and attention to your next cycling class, make climbing your focus. The thrill of a hill can be any combination of challenging climbs and fast, fun downhills. The goal: to reach the summit!
This class simulates the accelerating demands of intense climbs and exhilarating downhills. In the indoor cycling environment, seated and standing climbs add intensity, while downhills provide speed and recovery. The important and sometimes necessary break often comes from lifting out of the saddle.
Class Details: Thrill of the Hill
RIDE PROFILE: a challenging climbing terrain
TOTAL TIME: 1 hour
EQUIPMENT: indoor cycles
MUSIC: midtempo (~130–135 beats per minute)
INTENSITY: moderate to hard rating of perceived exertion during the work phases (Zones 3–5)
CADENCE: 60–90 revolutions per minute (rpm) during the climbing phases
RECOVERY: between drills, if needed
ADDITIONAL NOTES: Prior to the first hill, give technique instructions for successful climbing:
Keep the hands relaxed on the handlebars, in the “extended” position (while standing).
Move the torso slightly forward to engage the gluteals and leg muscles.
Keep the upper body “quiet,” but not completely still (cue a natural body sway).
Activate the core.
When lifting off the saddle, move the hips over the pedals for power.
Maintain light contact with the seat.
Drill 1: Warm-Up
Focus on proper riding technique. Keep the cadence at 80–95 rpm at a self-selected, easy gear. Include three random 1-minute pickups at 100 rpm. In the latter stage of the warm-up, shift toward moderate intensity.
Cue: “Can you feel your legs activated in both the ‘down’ and ‘up’ phases of the pedal stroke during the pickups?”
Drill 2: Steady Incline
Gradually increase effort from a flat road to a slight incline. Each minute, add one or two gears. Imagine the road is getting progressively steeper as the headwind gets stronger. More effort is required at this stage.
Cue: “Can you shift slightly back in the
saddle to adjust for the increasing incline?”
Drill 3: Rolling Hills
Focus on strong builds and short recoveries. Hill cadence remains at 60–90 rpm. Start in a standing climb at 65 rpm for 30 seconds. Return to the saddle without adjusting the gear, and increase the cadence to approximately 80+ rpm for 30 seconds. Reduce the gear by half, and ride the downhill for 30 seconds at a steady pace. Repeat for 3–4 sets.
Cue: “Do you notice how power (work output) intensifies when pedal speed increases at the same gear?”
Drill 4: Steep Hill Climb
In this steep hill climb, start in the saddle at a challenging gear for approximately 1 minute. Change to a slightly higher gear and quickly “accelerate” up the hill by lifting out of the saddle and “attacking” the climb. Add progressive attacks lasting 10, 15 and 20 seconds, respectively. Start with a 50-second seated climb and a 10-second standing attack; then do a 45-second seated climb and a 15-second attack; then a 40-second climb and a 20-second attack. Try to return to the same gear or power level for each push.
Cue: “During the attacks, do you notice your gear and cadence when you’re working outside your comfort zone?”
Drill 5: Downhill (3–4 minutes)
Present two options when approaching a steep descent: “Coast” the downhill or “ride” it. Gradually increase resistance and use the acceleration component to your advantage by adding gears. Let the cadence change from 110 to 105 to 100 rpm as you race and ride down the hill.
Cue: “How far can you travel during this short downhill?”
Drill 6: Switchbacks
Switchbacks are an ideal visualization drill. Include steady climbing with attacks around each corner to create an imaginary “slingshot” effect. Start in a seated climb and then accelerate around each bend by transitioning to a standing climb. Next, maintain the effort but sit down and decrease the gear to keep the momentum going. Each switchback consists of a 45-second seated climb; a 15-second burst out of the saddle and around the corner; 10 seconds of momentum building; and a seated recovery at an easier gear. Repeat for 5–6 sets, increasing gears on each tier.
Cue: “Can you hammer on the pedals for each 15-second attack around the corner?”
For more drills, please see “Sample Class: Reaching the Summit” in the online IDEA Library or in the November–December 2015 issue of IDEA Fitness Journal. If you cannot access the full article and would like to, please contact the IDEA Inspired Service Team at (800) 999-4332, ext. 7.