Hill repeats are very common part of many endurance training programs, it can be for running or cycling as well. We call this type of work – whether it be riding or running up-hill, or riding on the trainer in a big gear with lower cadence – specific strength training.
If you are in typical gearing you would produce 300 W at cadence 85, then you increase couple of gears and now produce the same 300 W at a cadence of only 65, but you are producing more force at a lower velocity and the same power. Strength training in the gym, like back squats and deadlifts, typically involves high force movements performed at low velocity. Therefore, we like to think of low cadence training on the bike as strength training that is specific to cycling.
Cycling at a lower cadence actually produces different biomechanics and patterns of muscle activation. For the long-distance triathlete, I recommend including hill work in all three phases of training.
In preparation phase focus on low intensity sessions, I recommend getting as much long and hilly endurance riding as possible. These rides will build your base. Try to stick to your training heart rate zones when you ride, every training session during the week should have a goal. If you are an average athlete, up to 80 percent of your training should be at Zone 1-2 at Endurance pace.
In all of your base phase I recommend getting much hard intervals from short high intensity up to long lower intensity. Just because you’re riding on the hill doesn’t mean that the workout has to be at 100 percent capacity. Many people are racing on the hills and then end up sacrificing other training that they may have planned during the week.
To summarize , including hill reps or indoor big gearing in your training will bring you performance in long-distance triathlon.
Ruso Yakimoviç
