Welcome to GCN's hill climbing training video where we, together,
are going to head up the Col de Soller in Mallorca. Let's not waste any time,
we've got 2 minutes and 45 seconds to get ourselves warmed up.
And whilst we're starting to turn those pedals, I'm going to explain some of the
graphics which you're going to see on your screen, along with the points of view up
the climb. Over here, you're going to see your effort level. That will range from 0
to 10, with 10 being a maximum effort level. Down below, we're also going to see
a profile of the effort level, but also how far you've got through the session and
up the climb. And finally, over here, mainly you're going to see a number which
will reflect the cadence that you should be aiming for. But sometimes,
we're going to flash up a heart rate percentage that you should be aiming for
if you're using a monitor. Right. It's a short warm up. As I said,
2 minutes 45 in total. You want to gradually start increasing the power that
you're putting through the pedals.
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Now, the aim of this session, despite it being short, is that we're going to get
quite a lot out of ourselves for the main body of work, which is going to be 12
minutes long with 1 minute cool-down at the end.
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We're going to have varying cadences, a good tempo, and this should help you
improve your climbing.
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Wow, look at that view.
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One minute to go on the warm up. Try and put it up to the big ring now.
Churn those pedals, but don't bob around on the bike, keep it smooth.
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Get ready for this right-hand hairpin.
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Thirty seconds of warm up left, then the work will really begin.
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Ten seconds to go.
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Three, two, one, right. Now, we want to start ramping it up, not too hard straight
away. Try and get it up to a 6 out of 10 effort level.
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We're going to hold this for a full minute.
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Thirty seconds left. Try and keep your cadence reasonably high.
Aim for over 90.
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Ten seconds to go.
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Three, two, one, right. Let's try to raise the cadence even more.
Bring it up towards 100. Keep it in the same gear. Gradually bring that effort
level up to 7 out of 10. We're going to hold it here again for another minute.
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That's it, keep it going. You're climbing like a boss.
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That's halfway through this minute.
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Twenty seconds to go now, and then we're going to click it a couple of gears
harder.
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Ten seconds to go.
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Three, two, one, down a couple of gears. Now, keep the effort level the same,
about a 7 out of 10. Take your cadence down to about 80.
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That's it, well done. Thirty seconds to go. Keep concentrating.
Still 7 out of 10 for effort. Concentrate on turning the pedals in circles,
a good pedaling style.
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Ten seconds to go. We're going to click it up one gear higher.
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Three, two, one. Try and bring the cadence back up to 80, though.
So, you should be getting up to 8 out of 10 effort now.
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Again, we're going to hold this for a full minute.
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Thirty seconds to go.
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You should be starting to feel a bit tougher now. The hardest part of the
session, 20 seconds away. We're going to do two full minutes now,
raising it up to a high cadence, 110 if you can do it. Ten seconds.
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Three, two, one, right. Bring the cadence right up, and this should get you up to an
effort of around 9 out of 10.
Come on, guys. You're doing really well. Let's climb this hill like a boss.
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Keep that cadence high. Already 30 seconds into these two minutes.
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That's it, we're one minute through the hardest part of this session of two
minutes in the middle. Keep the cadence high, don't let it drop.
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Thirty seconds to go now. The next block is going to be a minute.
We're going to keep it in the same gear and let the cadence drop just down to
around 90.
The effort level should drop too to around about 8 out of 10, not too much
Ten seconds to go.
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Three, two, one, well done. Drop it down slightly, not too much.
You want to keep your body working.
About 90 RPM now, 8 out of 10 effort.
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How's my hair looking?
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Thirty seconds to go.
Over halfway through this climb now, doing really well.
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Okay. Ten seconds, then we're going to ramp it up slightly, 100 RPM.
Keep it in the same gear, effort level. Now, up to about 8.5,
maybe 9 out of 10 again for a minute.
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That should be feeling hard now, but don't let your concentration slip.
Keep thinking about your pedaling, stay seated. There's not far to go.
Now, 30 seconds on this interval.
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Twenty seconds, then we're going to click down a couple of gears.
Keep the effort the same, a lot of cadence.
Ten seconds.
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Three, two, one, right. Down a couple of gears.
Cadence of 80.
You can feel the burn in your legs now, still 8 out of 10 on the effort scale.
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Make sure you drink.
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You'll be sweating a lot and losing a lot of liquid.
Thirty seconds.
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Twenty seconds to go, then we're going to bring the cadence down even more.
Up another gear or two. Sixty RPM, we're going to aim for in the next minute.
Ten seconds.
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Three, two, one.
That's it, 60 RPM.
Try and keep it smooth if you can still. Don't bob too much.
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Only 30 seconds to go on this interval. Only two and a half minutes left of actual
work on this session. Let's make the most of it.
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Ten seconds to go, then we're going to take it up some gears, back to 90 RPM,
effort level down to 7.
Ready? Three, two, one, go back up.
Ninety RPM.
The effort can come down just slightly, 7 out of 10.
Well done, you're doing really well.
Less than two minutes of hard work to go.
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Well done. Thirty seconds to go.
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Twenty.
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Okay. In 10 seconds, we're going to start the final minute, so we're going to bring
it back to 9 out of 10,
and 100 RPM. Two, one, go. Last minute. Try and get everything out,
9 out of 10 effort.
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Forty five seconds to go, come on.
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That's it. Great session, keep it going.
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Thirty seconds.
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Come on, 20 seconds and you're done.
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Fifteen.
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Ten.
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Five, four, three, two, one, let's warm down.
Well done. Brilliant, guys. Oh, good session.
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Wow, 450 watts average, like a boss.
Joking.
Forty seconds of warm-down to go, cool-down.
Just spin the leg. You can do more if you want.
I think I might need more.
Thirty seconds.
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Fifteen seconds to go. Take a drink, you've earned it.
Ten.
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Five, three, two, one, give yourselves a clap. Good session.
If you're looking for more options for quality training sessions,
just click on one of the ones around this screen.
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