Three Cycling Climbing Workouts

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From the Carmichael Training Systems group, here’s three specific suggestions on how to climb better:

  1. Climbing Repeats (no surprise)
    Summary: Two to three sets of 8 to 12 minutes each at a continuous, tough rate at about 85-95% of your max heart rate. Each set should have a cool down or rest period of about half of the duration.
  2. Over/Under Intervals
    Summary: On a gradual hill, ramp up your heart up near your max for two minutes and then take it back to the your threshold for another two minutes.  Repeat several times for 10–12 minutes for each set. Do three sets with rest in between.
  3. Threshold Ladders
    Summary: After a warm up, do a climb at a 90-100% of your maximum heart rate for two minutes. Then step it down for four minutes (approx. 85-90% max.), then step it down again for four minutes (75-85%?) and then finally at a sustainable climbing rate for six minutes. Rest for four minutes and repeat.
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Author: Rando Richard

I’m an old guy (age 69 in 2023) who enjoys aerobic, endurance sports. I call myself a cardio-junkie. Perhaps the more appropriate term would be “ultra” endurance sports. Since I was a teenager I have always enjoyed “slow twitch” outdoor sports like backpacking, ice climbing, running, mountaineering, hiking, alpine skiing and randonnée skiing (alpine touring, backcountry skiing or skimo). In 2005 I starting running with more regularity — except this time it was not for the intent of getting ready for a mountaineering trip, but as an end to itself. From 2005 to 2007 I managed to eek out two seasons of ultramarathons — that is competitive trail runs up to 50 or 100 miles. Due to a nagging ankle injury from the 80s (an accident while ice climbing in the 1980s where my lower tib and fib were badly broken), I had to cease that grueling, but rewarding activity. I then migrated into ultra distance road cycling or randonneuring. The rides are called brevets (pronounced bruh-VAY, it’s French) and are minimally supported — they are similar to ultrarunning and backpacking where one must be self reliant. Although brevets are non-competitive, they do have have cut off times to qualify as a finisher. They are usually are done in groups, which can have a competitive slant to them. Today, I continue to participate in long distance cycling including some ultra-racing, randonnée skiing (a blend of cross country and downhill disciplines) and still get out on an occasional mountaineering trip. Since 1996 I have been designing, manufacturing and selling camera bags. That is Kinesis Photo Gear (kgear.com). In 2005 I started selling cycling bags under the Kinesis label and eventually expanded it to including other sports like SUP (stand-up paddle boarding and some skimo). Consequently, it become eoGEAR — the “eo” stands for endurance outdoor. My wife and I are empty-nesters now and we live and work out in the boondocks of central Utah, half way between Salt Lake City (great powder) and Moab (great red rocks). Well, I guess that is all for now. Safe travels mate! Perhaps I’ll see you on the road or trail. — Richard Stum

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