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Hill training


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Unfortunately you not in JHB.

 

I would suggest Suikerbos Rand.

 

Thats enough program.

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Have got some lekker hills here. About 3km long and you climb roughly 300m in that. How often should I do it? Climbing is my weak point. Did the 94.7 last year and what a bitch!

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10% hill should give you a nice vo2MAX  workout as well as make you strong  then do a slightly less steep hill but longer to do a lactic threashold kind of ride at closer to 90-23% over 15-20 inutes. depending how strong you are, do one of each. then work it up ovwr 2-3 weeks that you can start doing 2x each hill. do 2x per week and mix with longer slower rides.

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