Smart Hills

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Road Riding Hill Repeat Workout of the Week

This one has a progression in terms of fitness, and also draws on your skills as a rider. This ride is based on the classic team sport exercise (soccer or hockey), the lightning drill.:
Suggested Hill: Off Thorncliffe to ET Seton Park (where the skills session was). This hill is not too short or long, hits a maximum of 13% but eases you into it.
Basic Set (sit or stand, unless otherwise stated)
Start at the top of the hill, coast to middle, come to a complete 1 second stop (i.e. a full stop and then roll, keep your weight back on the bike, riding in neutral position)
Rep 1: From The Bottom, ride to the first speed bump and turn around (no stopping)
Rep 2: FTB, ride to the second speed bump, zig-zagging across the entire road (even if you are fine doing this straight), then turn around and come back down
Rep 3: FTB, ride from the bottom to the top, easiest gear, going slow, turn around
Note: The turn around is done on the bike, do not stop and turn around, keep riding, make a U turn. This may be difficult for some, remember feet in the neutral position or pedalling.
Progression Set (don’t do this until you can comfortably do 2 of the basic set)
Start at the top of the hill, coast to middle, come to a complete 1 second stop (i.e. a full stop and then roll, keep your weight back on the bike, riding in neutral position)
1: FTB, ride to the first speed bump, sitting, while in a tough gear (cadence is low, muscle ache high), turn around
2: FTB, Zig zag to second speed bump, standing the whole time, in that same tougher gear as rep 1, turn around
3: FTB, ride from bottom to the middle of the hill sitting, add 1-2 gears and leap out of the saddle and charge up the final 1/2
Easy ride home. Next level? Do 2 x Basic Set, 2 X Progression Set
Want a greater challenge? Do it in reverse and start the reps from the top of the hill. This maintains the same level of intensity but may raise the skill level a bit as downhill-off camber turns are quite challenging for some.

Alternate Hill (up Riverside Dr. from the South Kingsway)


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