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  • (upbeat music)

  • - Right, welcome to a GCN

  • realtime training session.

  • Today we'll be climbing the Passo Campolongo

  • going in the Alta Badia region of the Dolomites.

  • I'm joined with Chris Opie.

  • - Hello.

  • And we're aboard the Wahoo Kickr,

  • and we've also got the Wahoo Kickr Climb and a Headwind.

  • We've got a 3.9 kilometer climb at 7%

  • which is perfect for some torque

  • and high cadence intervals.

  • - Yeah.

  • - It's gonna hurt. - We've got five sets

  • of those two minute efforts,

  • with two minutes recovery in-between,

  • you'll be pleased to know.

  • We've got a very short warmup,

  • so start raising your heart rate.

  • Getting that blood pumping around the body.

  • Coming up to one minute to go before the first session.

  • - And the reason for doing these efforts

  • is they're great for muscle recruitment,

  • and then you've got the high speed efforts

  • to teach you how to pedal really quick,

  • and really help you pay attention to how you're pedaling.

  • Really good effort.

  • - Yeah it's good for your leg speed

  • isn't it Chris? - It is yeah.

  • But it's a nice short session

  • that you can cram in at almost any time in the day.

  • (energetic techno music)

  • - It's worth noting

  • we have linked our Wahoo elements to our Kickrs

  • so that we're climbing those at 7%.

  • And it feels like it as well, I have to say.

  • - Bit of a struggle.

  • Right, just 35 seconds to go now

  • before we

  • crank up the intensity to nine out of 10

  • on the perceived exertion scale,

  • and that will give us a cadence of,

  • well we want to target a cadence of 55 to 65,

  • so around 60, really.

  • - Yeah, around 60 would be perfect,

  • so think about your gear choices.

  • We wanna really get all those muscle groups working.

  • Alright, think about it now.

  • You've got 10 seconds to go.

  • - Maybe tying your shoes.

  • Change gear, maybe.

  • - Alright. Five seconds.

  • Four.

  • Three.

  • Two.

  • One.

  • - Go! - And go.

  • So really focus on 60 rpm,

  • and it's gonna be at a

  • perceived effort around 9.

  • So this should be quite hard.

  • Straight away,

  • you're gonna feel it on the first effort.

  • But as your legs get warmer, you will loosen off,

  • and it ought to feel better.

  • (breathes heavily)

  • - Try and relax your hands.

  • Keep a nice neutral position on the bars.

  • Really focus on driving through your legs.

  • Through your hips, glutes,

  • pedaling nice round circles.

  • That's kind of the beauty of this session

  • is that you can pay attention to the form.

  • - That is exactly right.

  • Alright, 10 seconds coming up.

  • 10.

  • Nine.

  • Eight.

  • Seven.

  • Six.

  • Five.

  • Four.

  • Three.

  • Two.

  • One.

  • - Now straight into 110 reps per minute

  • so you wanna shift down a few gears.

  • Really spin quickly.

  • Little bit over the top there.

  • So similar power numbers.

  • Again, right up over your threshold.

  • If you use the power meter,

  • nine or 10,

  • if you do know the feel.

  • - Yeah, really work hard

  • on keeping that high cadence.

  • If you can hit 110,

  • well done to you.

  • It's not as easy as it looks,

  • but get as close to 100 as you can.

  • - Just 20 seconds to go now,

  • then we got a nice two-minute recovery.

  • So really squeeze.

  • Really push on.

  • Keep that cadence up in that zone where it's meant to be.

  • (breathes heavily)

  • 10 seconds.

  • - Five.

  • Four.

  • Three.

  • Two.

  • One.

  • And back off. - Nice.

  • You wanna bring your cadence down to around 80, 85 now.

  • Don't back off completely.

  • You'll want to keep at

  • kind of an endurance level

  • so the sort of pace that you might maintain

  • for a good couple of hours out on the road.

  • Where sentences are short.

  • - Yeah, enjoy this recovery though.

  • It's only short.

  • So you've got two minutes,

  • but make it worth it.

  • Make sure you've got a lot of liquid on board

  • to keep you nice and hydrated,

  • and take a look at that view.

  • Isn't that view lovely, Chris?

  • - Nice and sunny.

  • - Oh it's beautiful!

  • I have to say,

  • I did enjoy doing this climb

  • for all of you out there.

  • It's a great perk of the job, isn't it?

  • - So by now you'll be feeling pretty warm, I would imagine.

  • You'll probably be feeling your quads a bit.

  • But just enjoy that recovery.

  • 80 to 85 cadence,

  • trying to hold it there.

  • Around level three on the perceived exertion scale,

  • so you've not eased up completely.

  • You're still pedaling a bit,

  • maintaining a bit of effort.

  • Don't forget it's only a short session,

  • so you don't need to ease off that much, do you?

  • - No, that's correct.

  • Now under a minute to go now,

  • so start thinking about selecting the right gear for you

  • to keep that 60 rpm cadence,

  • which is really important.

  • And before you know it,

  • recovery session will be gone

  • and we're straight into the next effort.

  • - That will be number two of five,

  • so we're ticking them off pretty quick.

  • - Yeah we are.

  • - Thirty seconds. - That's the beauty of a

  • nice short session, isn't it mate?

  • - Yeah.

  • Feel free to stand up and have a little stretch

  • that sort of thing

  • in-between these efforts.

  • You wanna be comfortable

  • so you can get the most out of them, of course.

  • And these efforts are great

  • for when you get back out on the road,

  • and you're on undulating terrain,

  • the group's going faster,

  • it's going slower,

  • or if you don't ride out on the road,

  • then it's just really great for

  • making sure all of your muscles are working together.

  • Four seconds.

  • Three.

  • - Change gears now. - Two.

  • One.

  • There we go.

  • Cadence is 60 again.

  • (moves into higher tempo music)

  • Really kind of wanna feel like

  • you're doing weights at the gym with this, don't you?

  • - You do indeed, yeah.

  • I'm hitting 60 rpm now.

  • So this is what it should look like.

  • (breathes heavily)

  • This does get you working hard,

  • but it's short enough to get your head round it,

  • and make it worthwhile.

  • I've got my Kickr Climb here,

  • working its magic,

  • keeping me at the percentage of the climb.

  • - Just another 24 seconds on this one, there.

  • 20 seconds,

  • and we'll be into that high-cadence burst again.

  • That's where you'll really see your heart rate climb.

  • That's where you really kind of have to cling on

  • for this effort.

  • That's where the magic's done.

  • That's where your muscles get back up to real speed,

  • where they need to be working.

  • Five seconds now.

  • Two.

  • One.

  • And drop down.

  • You might find it easier to slide around on the saddle,

  • I always wanna go further forwards

  • for the fast cadence stuff.

  • - Yeah if that does help, feel free

  • to move around on the bike.

  • Raising that cadence.

  • Getting that leg speed up.

  • - Remember, try to keep your upper body nice and relaxed.

  • We're not fighting the bike.

  • you wanna be nice and comfortable.

  • Loose hands on the bars.

  • Make sure it's your legs that are doing the work.

  • - 30 seconds now.

  • If you do feel you're bouncing on the saddle,

  • drop it down a gear.

  • - 15 seconds.

  • - 10.

  • Come on now.

  • Drive it in.

  • Five seconds.

  • - Three.

  • Two.

  • One.

  • - And back into your recovery. - Back into recovery.

  • 80 to 85 cadence.

  • Don't back off completely

  • it's alright to freewheel for that first couple of seconds,

  • but keep a little bit of load onto your legs.

  • This will actually help you recover.

  • If you ease off completely,

  • your legs will go to sleep almost.

  • It's better to keep the blood pumping,

  • keep them moving.

  • This is a great session for muscle activation as well.

  • Really focusing on that high-torque, low-cadence effort

  • will really help you be more aware of how you're pedaling.

  • - I can definitely feel the percentage

  • on the Kickr Climb.

  • Can you mate?

  • - It starts to bite a bit, doesn't it?

  • - It does. - Just like in real life.

  • - Right, you should be feeling good now

  • nice and warmed up after two efforts.

  • Remember, you've only got three more to go,

  • so really make these count.

  • - It's only a short warmup,

  • but by the time you've done two reps

  • you'll really be able to squeeze the best

  • out of yourself now for the last three.

  • - Another 50 seconds

  • and then we're back into the high-torque effort.

  • Low cadence, really churning that gear over,

  • paying attention to keep the pedals

  • going all the way around the circle.

  • Over the top you're pushing down and driving forward,

  • but your heel underneath,

  • you're flicking that back up,

  • and pulling it back up on the pedal stroke.

  • It's the beauty of the

  • high-torque, low-speed effort,

  • is you can really pay attention

  • and really nail