This past weekend, my husband and I competed in the team event of the 26th Annual Subway Coronation Triathlon. Guess who rode the bike course!?! The course was riding up and down a notorious road in Edmonton – Groat Road. It has a continuous hill climb that deviously plateaus, for what you think is the end, to be followed by a short climb to the top of 111 Avenue. It was with great pleasure that I got to ride the hill four times!
I reincarnated the climb for my cycle participants in class. I wanted them to have a chance to experience the Groat Road climb. Here is how it unfolds...
To start, have cycle participants start with a tension that mimics a hill (cadence will slow down).
The hill has five distinct climbs, which vary in duration. Prompt cycle participants to add a ‘gear’ (read: add resistance) with each hill climb.
Picture credit: static.flickr.com
Hill 1: 30 seconds
Hill 2: 60 seconds
Hill 3: 60 seconds
Hill 4: 90 seconds
Hill 5: 15 seconds
After the cycle participants reach the top of the hill, set the stage for the downhill portion. Groat Road has six turns, which are ~ 30 seconds each. With each turn, instruct cycle participants to drop a ‘gear’ and increase their cadence to the bottom.
I would encourage you to explore the various, hilly terrains of your community and make them into drills for your cycle participants. Take a ride for yourself and see how the hill would be best described. Draw the hill on a poster or white board as this will help participants visualize the course and allow you to place landmarks of interest (i.e., road signs, bridges, shoulder/run off lanes, etc.). On Groat Road, my two major landmarks were a traffic sign indicating a change in speed limit and the 107 avenue bridge which you ride under.
Setting up a drill that can be applied to an outdoor location can help cycle participants’ transition from indoor to outdoor riding and give them an opportunity to imagine riding local terrain.
Workman's Cycle Drills & Skills
Enjoy some of my favorite cycle workout drills either in a cycle class or on your own bike at home!