It is a climbing power day! Solider Hollow race course has some significant climbing sections with a big first push with 300 feet in the first mile and about 700 feet over the 5 mile course. We want to train to be able to make a more significant effort during those sections of trail knowing we can push our limits and recover once the trail flattens out or descends. To accomplish this, we are going to seek out sections of trail that allow our ride groups to repeat several minutes of sustained climbing several times during our ride. The section of trail you select for your group should take several minutes of sustained riding at your group’s fastest pace. Every group will be different in this regard so be thoughtful about the section(s) of trail you select.
Be sure to talk about the progress each rider has made this season so far. What personal goals have they met?
Remember: warm-up first (always), then complete the climbing power exercises with your ride groups. These climbs should be UNPLEASANT, but also fun and rewarding once they are completed!!! Finish the ride at a conversational pace.
PINK / BLACK
Complete at least five 3-4 minute sustained climbs, focusing on climbing power and pushing heart rates to the point where only single word answers are possible (HRZ 5). This is not an all out sprint, but it is a serious “race-pace” effort. Recover between efforts for five minutes. Goal should be 1500 feet of elevation for the ride.
GOLD/SILVER/RED
Complete at least four 3-4 minute sustained climbs, focusing on climbing power and pushing heart rates to the point where only single word answers are possible (HRZ 5). Again, this is not an all out sprint, but it is a serious “race-pace-plus” effort. Recover between efforts for five minutes. Goal should be 1200 feet of elevation
ORANGE / YELLOW / GREEN
Complete at least three 2-3 minute sustained climbs, focusing on climbing power and pushing heart rates to the point where only short answers are possible (HRZ 4+). These climbs should be at race-pace. Recover between efforts for five to seven minutes. Goal should be 900 feet of elevation
BLUE / PURPLE
Complete at least three 1-2 minute sustained climbs, focusing on climbing power and pushing heart rates to the point where only short answers are possible (HRZ 4). These climbs should be at race-pace. Recover between efforts for five to ten minutes. Goal should be 700 feet of elevation