When you first got into cycling, your intensity level was most likely dictated by the terrain: you went harder on hills, coasted on descents, and amped up your effort in headwinds. But you can do more than just react to ride conditions; you can use them to become a more powerful cyclist. Whether you’re just warming up to the idea of structured training or you’re already an experienced athlete, here’s how to make your ride conditions work for you and watch your fitness soar.
Try uphill accelerations: Begin each hill in a gear that lets you ride at a sustainable pace. Gradually accelerate as you climb. By the time you crest the summit, your effort level should be a 9 on a scale of 1 to 10 – not a full-on sprint, but close. Try to stay seated throughout the climb. spin easy on the way down and repeat on the next roller. You won’t always get a lot of recovery.