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Posts Tagged ‘climbing’

Attack Those Rollers

By Jennifer Sage On March 23, 2014 No Comments

rolling-hills-cycling

The blog I Love Bicycling has a short article on how to attack rolling hills on a bike outside, but there is some good advice for your indoor climbs as well. The author, Lee Agur, gives these tips:

The key to rollers is maintaining your cadence and gearing!

Stay in the gear that you started the hill climb for as long as possible. Shift only when your cadence starts to slow below 75. A cadence between 70 to 90 [rpm] is ideal. If you shift too early you will lose valuable momentum; however, if you shift too late then you might stall out.

Attack the bottom of the roller and gradually increase effort as you climb the hill until you must shift. Short rollers are like mini intervals. Just remember

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Loving Hills Outdoors is Not as Easy as Indoors!

By Jennifer Sage On December 2, 2013 1 Comment

Tom-in-MauiI love to climb. But I have to admit, there are times when I have a love/hate relationship with them once they start getting over 30-ish minutes long, or steeper than 8% for longer than a couple of minutes. I’ve had to nurture and caress my love for climbing over the years, and in fact, it actually needs more nurturing as the years progress!

Elly Blue has written a great article in Bicycling magazine on how to love hills.

Indoors, I think we get a little complacent when on a “tough” climb. I mean, yeah, we can make it “hard,” or what we think is hard…but it’s never really quite as tough as a steep or really long climb outdoors. I’m not sure our non-cyclist students really get that. They might be in for a rough awakening if

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How to Become a Better Climber in Your Spinning Classes

By Jennifer Sage On July 7, 2013 No Comments

Marcel SchroenI found this slideshow and I thought it could prove useful for Spinning & cycling instructors. Joe Friel shared a short slideshow on Climbing Like a Tour Rider on the Training Peaks website. While some of the information is more geared for outdoor cyclists than indoor, much can also be applied to your training in your indoor classes. Besides, as an indoor cycling instructor, it’s always good to expand your knowledge of what a cyclist should learn to become faster and more powerful. Ultimately, the basics of training and technique are the same outdoors and in. The rules don’t change from one to the other!

 

Here are some of the tips that are most applicable to coaching and riding indoors:

  • develop your aerobic base and your anaerobic (lactate) threshold
  • a way to do hill cruise intervals
  • seated or standing?
  • cadence and pedal stroke
  • change
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Energia Magica – don’t miss this epic climb if you are in NY!

By Jennifer Sage On April 22, 2012 No Comments

I just taught the Energia Magica ride at the Fitness Fest in Scottsdale Arizona, and it reminded me why I love, love, love this ride. I know you will too!Spinning climb

“Magical Energy” Spinning Ride

It is such an epic climb, so reminiscent of a true, challenging outdoor ride in majestic mountains. The cues are so different than any I’ve ever used, the concept is different – it’s truly a “magical energy” ride! I am teaching this in New York City on Friday May 11 at 6:30 pm. Please come ride it with me – imagine you have a huge climbing goal in the Alpes or Rocky Mountains – this will take you there!

Click here for more information and to sign up. And thanks to

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