add a little hill while maintaining the same intensity. Remain seated and ride a progressive er hill by gradually adding resistance every 3-4 minutes. Try to maintain the same intensity In order to do so, one will have to slow his/her legs down as the hill becomes steeper. Ride
,70, 65 and 60 RPM. If one cannot maintain the intensity he/she should ride at the last ce where he/she could.
or the hard part—transition to a standing climb. Once standing, ride back up the ladder from RPM, reducing the resistance slightly each time. It will be difficult to maintain the 80% MHR l becomes less steep because heart rate often rises with faster cadences on a hill. Take ca the correct amount of resistance (one that allows the rider to maintain the desired cadenc at the same time staying connected to the crank arms (no jerky pedal strokes). On this drill e the time spent at each level to 1 minute each.
ce Test:
rill introduces a basic and reliable method for determining your maximum cadence and als one determine the highest cadence where one can safely and efficiently pedal without bou saddle. Skilled riders can achieve a higher cadence, which will help train leg speed. With g and focus, one can improve skill and leg speed.
a flat road resistance at an aerobic intensity of 70-75% of MHR. Gradually increase the ce from 80 to 100 RPM about 3 RPM every minute, all on a flat road. One can make subtle ments to his/her resistance if needed. Intensity will undoubtedly increase, but one should h mum cadence before reaching an anaerobic intensity. Stay seated deeply into the saddle w ng. Pull the feet back at the bottom and push forward at the top of the pedal stroke.
start to bounce, reduce the cadence a few RPM to determine the exact point one can ride ut bouncing. One will probably need to raise the resistance slightly.
