I get dropped when we get to the hills, how can I get stronger?

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When you have to accelerate from a hard and sustainable pace to a pace that’s even higher, you’re going to demand energy faster than your aerobic system can deliver it. This means you’ll push above lactate threshold and rely on the glycolytic (sometimes referred to as ‘anaerobic’ or ‘lactate threshold) energy system to fill the gap and meet the increased demand. When the pace goes down again, as it usually does, you’ll need to recover from the surge while still riding at a sustainable, but still relatively high, intensity. In order to stay with the pack as the pace changes, you need to be able to tap into your LT system and then recover quickly to hold the steady pace. Over under intervals are designed specifically to improve your “aerobic agility,” or your ability to rapidly move from one intensity to another. Since the intervals alternate between intensities above and below your maximum sustainable power output and/or heart rate, they are also great for strengthening your aerobic engine. In other words, these intervals will make you stronger so you can ride at a higher power output before you reach lactate threshold, and they will also enhance your ability to handle short surges above lactate threshold. My favorite over-under workout best mimics the surges in a group ride with little rest. Here it is: Warmup:10 minute warm up that includes: 3x 1minute quick cadence (in a light gear, pedal as fast as you can without bouncing in the saddle). Then perform 1 minute of moderate-pace pedaling between each. Interval Set: During the “under” portions of these intervals, you want to ride at your maximum sustainable pace (92-94% of time trial heart rate, 86-90% of time trial power). During the “over” portions, hit the gas and ride as fast as you can. There’s no rest between the over and under portion, you’re alternating between the two for the length of the interval. For moderately-trained riders, each interval should be 9 minutes long. Ride for two minutes “under,” then one minute “over” and keep alternating through this three-minute cycle until you reach the end of the interval. Aim to complete three intervals, with six minutes easy spinning recovery between each. Beginners should also complete three intervals. Advanced riders may be able to complete 12-minute over unders (four cycles). Cool down for 5-10 minutes and you’re done.

Continue Learning about Types Of Exercise Programs

Types Of Exercise Programs

Types Of Exercise Programs

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.