Hill Simulation

Planned duration: 1:30

Simulating a climb--- Place your front wheel on some blocks to lift it about 2-4" above horizontal.
Warm Up: 20minute warm-up,
Main Set: Then do (6 ) big ring power efforts. Start out in 53:14 at 12mph… STAYING seated for the entire effort and all 6 efforts this time.
Take off-seated- and get on that gear and bring rpm up to 80… then effort is DONE. … recover for 3minutes easy spinning
between each.
Then 15 minutes of normal spinning and watts at 100 or less. This time 53:19 ,or 17 and standing on the bike, go for 2 minutes and visualize that you are taking off at bottom of a hill and muscling that gear over all the way to the top…. DO (6-8) repeats 50-60rpms is goal.. CAREFUL on the knees..
Rest for 3minutes after each… Watts should be in the 285-295 range for all of these.
Cool Down: 15 minutes of easy spinning to cool-down.