So You Wanna Climb a Mountain Today? Resistance Spin Workout

So you thought you could climb a mountain on a bike today, huh? Let's do it. Today's focus is resistance with long hill climbs that you can conquer then go into your day knowing you climbed a mountain! This workout is based on my experience at Wednesduros at Highland Park, where mountain bikers climb for 13-17 minutes up this side of this ski-resort-turned-mountain-biking-park just to get an 8 minute ride down. By the 3rd rounds, your legs are total jelly and you're struggling, but every minute of downhill mountain biking is worth it. So grab your bike and let's go!

Playlist: Bada Bing, Bada Boom, Vol. 1 by Andreas

HP = Hand Position. Follow Sitting and Standing Cues. If you're curious what positions you should be focused on, check out my blog post. Please use HP 1, 2 or 2.5 when sitting and HP 2 or 3 when standing - beyond that it's whatever you are comfortable with.

Workout

Warm-Up ~ 6 mins

1 min: Flat road. RPM 90. HP 2 or 2.5.

5 sets of 5 second jumps (5 seconds out of the saddle, 5 seconds in the saddle = 1 set). Maintain RPM 65-75. HP 2 or 2.5.

1 min: Sitting Climb. Add 1 gear. RPM 95. HP 2 or 2.5.

1 min: Standing Climb. Add 4 gears. RPM of 75. HP 3.

1 min: Sitting Climb. Add 1 gear. RPM 80. HP 2 or 2.5.

1 min: Sitting Flat. Drop back to Flat Road. RPM 90. HP 2 or 2.5.

Workout

1st Hill Climb ~ 17 mins

1 min: Sitting Climb. Add 2 years. RPM 95.

2 min: Standing climb. Add 1 gear. RPM 75.

1 min: Sitting Climb. Add 1 gear. RPM 80.

8 sets of 5 second jumps

1 min: Sitting climb. Add 1 gear. RPM 75.

2 min: Standing climb. Add 2 gears. RPM 70.

2 min: Sitting climb. Add 1 gear. RPM 60.

2 min: Standing climb. Add 2 gears. RPM 60.

1 min: Sitting climb. RPM 60.

2 min: Drop 3 gears. Sitting Climb. RPM 60.

5 sets of 5 second jumps.

2 min: Sitting flat road. Drop resistance. RPM 80+.

Hard Hill Climb ~ 13 mins

2 min: Standing climb. Add 3 gears. RPM 75.

1 min: Sitting climb. Add 1 gear. RPM 85.

1 min: Standing climb. Add 3 gears. RPM 60.

1 min: Sitting climb. RPM 60.

2 min: Standing climb. RPM 60.

1 min: Flat Road - Recovery. Sitting. RPM 80.

1 min: Sitting Climb. Add 3 gears. RPM 75.

1 min: Standing Climb. Add 3 gears. RPM 70.

1 min: Sitting Climb. Add 3 gears. RPM 70.

1 min: Standing climb. Add 1 gear. RPM 65.

1 min: Sitting recovery. Drop 2 gears. RPM 70.

1 min: Standing recovery. Drop 1 gear. RPM 65.

2 min: Sitting recovery. Drop 2 gears. RPM 80.

1 min: Flat road - sitting recovery. RPM 80+.

Stretching ~ 10 mins

If you have high or low blood pressure, please consult your doctor before attempting any type of exercise that might invert your head. You are responsible for your body. Please click on the hyperlinks for stretch descriptions.

2 min: Stretch calves on bike, 1 min each side

2 min: Standing Quad Stretch, 1 min each side

2 min: Standing Glute Stretch, 1 min each side

1 min: Downward Dog

2 min: Hip Flexor Lunges, 1 min each side

2 min: Forward Fold, 1 min each side