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Next, add a little hill while maintaining the same intensity. Remain seated and ride a progressively
steeper hill by gradually adding resistance every 3
-
4 minutes. Try to maintain the same intensity of
80%. In order to do so,
one will have to slow his/her
legs down as the hill becomes steeper. Ride at
80, 75, 70, 65 and 60
RPM. If one cannot maintain the intensity he/she should ride at the last
cadence where
he/she could.
Now for the hard part
—transition to a standing climb. Once standing, r
ide back up the ladder from 60
RPM
, reducing the resistance slightly each time. It will be difficult to maintain the 80%
MHR
the hill becomes less steep because heart rate often rises with faster cadences on a hill. Take caution
to find the correc
t amount of resistance (one that allows the rider
to maintain the desired cadence)
while at the same time staying connected to the crank arms (no jerky pedal strokes). On this drill,
reduce the time spent at each level to 1 minute each.
Bounce Test
:
drill introduces a basic and reliable method for determining your maximum cadence and also
one
determine the highest cadence where one
can safely and efficiently pedal without bouncing
in the saddle. Skilled riders can achieve a higher cadence, whic
h will help train leg speed. With
training and focus,
one can improve skill and leg speed.
Select a flat road resistance at an aerobic intensity of 70
-75% of MHR. Gradually increase the
cadence from 80 to 100
RPM about 3 RPM every minute, all on a flat road. One
can make subtle
adjustments to
his/her resistance if needed. Intensity will undoubtedly increase, but one
should hit
maximum cadence before reaching an anaerobic intensity. Stay seated deeply into the saddle
while
ing
. Pull the feet back at the bottom and push forward at the top of the pedal stroke.
start to bounce, reduce the cadence a few RPM to determine the exact point one
can ride
without bouncing.
One will probably need to raise the resistance slightly.