worked on hill climbing today. i found last training season that doing hill workouts on either the trainer or stationary bike helped me not only get stronger but climb faster and push a bigger gear in the flats. i'm trying to do one cycling workout a week that focuses on climbing/standing on the bike. my quads felt good but my lower back bugged me so i guess i need to do more back extensions to help it along.
1000m row warm-up
5 rounds of 3 minutes standing at 60-65 rpms (heavy gear), 1 min recovery at 90 rpm (light gear)
3 rounds of 5 minutes standing at 60-65 rpms (heavy gear), 1 min recovery at 90 rpm (light gear)
1000 m row cool down
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