Use the hill training regime from the late legend Ertjies Bezuidenhout: "So common was the sight of Ertjies pedalling the ‘hills’ around his home town that locals named the steepest one Ertjiesberg – a formidable wall outside Parys. ‘That’s where I would do all my power training. It was 41km from home, so we would ride out there and then I would just go up and down, up and down. There isn’t a signpost, but everyone knows it as Ertjiesberg. It’s actually a bitch, hey. It’s a real bastard,’ Ertjies confesses. ‘I would ride it in a 53×12, and I would force myself to sit and not get out of the saddle. And when I was getting ready for the Rapport Toer or South African Champs I would do sprints. The hill was 2.1km, and I’d do a 200m sprint and then 100m to recover, then another 200m, then 100m to recover, then 200m again… all the way up. So when we had the mountain sprints or the King of the Mountains [in a race] I could wear the guys down – it was just another training ride for me. I wouldn’t wait till the final sprint." Full article - http://www.bicycling...s-bezuidenhout/
