Hill Attacks | Indoor Cycle Training Up The Passo Gardena

Published on December 30th 2017


Join Matt for this challenging 40 minute session concentrating on hill efforts that will boost your climbing ability. Subscribe to GCN: http://gcn.eu/SubscribeToGCN Register your interest in the GCN Club: http://gcn.eu/uV Get exclusive GCN gear in the GCN shop! http://gcn.eu/uU In association with CycleOps: http://gcn.eu/vv Well, hello. This is the Passo Gardena Hill Attack session. I'm a little bit nervous, but let's give it ago. It's a beautiful day. Here we go. Well, thanks very much, Matt. This is the Passo Gardena Hill Attack session, taking place, of course, on the Passo Gardena and there is the beautiful climb itself, nestled just on the edge of Corvara, in the Alta Badia region of the Dolomites. This is a pretty tough session aiming improve your climbing, but in particular, your climbing, your fast climbing, your attack set. Hill attacks for a reason, replicating an effort out on the road. You're gonna go very, very deep, indeed. Now, the first little bit of this session, just warming us up for three minutes. Start at a nice, easy effort level of two, taking it up to a perceived effort level of five. Then we'll ride for a further three minutes at tempo. So that would be a perceived effort level of around seven, all at about 90 RPM. Just get yourself bedded in 'cause these particular intervals are very, very hard indeed. And the intervals are gonna be done at an effort level 10, so basically flat out. There's nine of those, but we're gonna mix up the cadence a little bit. So the first attack that we do, in about four or five minutes time, once we're nice and warm, is gonna be 100 RPM for 45 seconds, then we drop down to three minutes riding at tempo. So perceived effort level of seven. So, kind of just feeling that bite almost like sweet spot riding. Then back up again to 45 seconds. The second interval will be low cadence, so there's some torque work, but still flat out for that 45 seconds then back to sweet spot. Five of those alternating cadence-wise in the efforts and then we have a little bit of a rest in the middle and then we do it all again. So the session itself, around 41 minutes, but pretty brutal. I do remember this session well. Beautiful climbs, look at it, it's a lovely day. Snow at the top of the climb, beautiful road surface. So just lift our effort a little bit. I'm using a CycleOps Hammer and I've got the resistance set to around 3%. So as you can see, we're still on the small ring, replicating as best as it can the kind of road feel on a climb. If you'd like to contribute captions and video info in your language, here's the link 👍 http://gcn.eu/uT Watch more on GCN... 20 min HIIT session 📹 http://gcn.eu/2- Join Si up the Passo Falzarego 📹 http://gcn.eu/falzaregointervals Photos: © Bettiniphoto / http://www.bettiniphoto.net/ & ©Tim De Waele / http://www.tdwsport.com