Training Effectively for an Event in the Mountains.

Florida, relative to many parts of the United States, is very flat but that doesn’t stop you from going and doing events in the mountains. And why would it? The beauty of cycling in the mountains, generally cooler weather and the opportunity for a quick weekend escape is hard to beat!

The question then becomes “How do I prepare for cycling in the mountains?” and unfortunately, we often see this done incorrectly. There are advantages to being comfortable climbing out of the saddle and even greater fun and enjoyment at careening down a mountain and cornering like your heroes in the Tour de France. We often hear of athletes doing “hill repeats” and, unfortunately, this approach of climbing a 30-second to 2-minute hill at a moderate to high intensity is not the best way to achieve success. If this is what you are currently doing, here are 3 reasons why we think you should change your training:

Physiologic demands: Many climbing events involve long sustained efforts. A local favorite, 6 Gap, has climbs that last 30-60 minutes at an intensity that is upper end aerobic and bordering on a threshold intensity at times. So, are the aforementioned efforts creating any kind of specificity to the event you are getting prepared for? Our answer is no.

Training overload: The goal of training is to stress an energy system enough to force the body to adapt and become stronger/faster/more fit. This overload is very intensity based and can vary from as little as 15 minutes of total, cumulative work at VO2, to as much as hours for aerobic/zone 2 work. The key is to get enough total work in to create the overload for what your goals are.

Training Specificity: Our body works off of energy systems (ATP-PC, Glycolytic and Oxidative). These energy systems are the way our body provides fuel to the muscle cells, and these energy systems are limited by the rate and time they can provide energy for. To create proper adaptation, you need to be performing intervals that are longer in length and similar to cadences and intensities you expect to be performing at during your event.

Not sure how to improve your training? Let us know! [email protected]