Strength Training With GTN | Indoor Hill Training On The Ironman World Champs Course

Strength Training With GTN | Indoor Hill Training On The Ironman World Champs Course


– Hello and welcome to GTN’s hill session and today, we’re gonna be riding on the Ironman world championship course out in Kona, Hawaii. It’s a very iconic
course but specifically, the part of the course
we’re gonna be riding on is the outbound part up to the
turnaround point at the Hawi. So, if anyone knows this course, ready. But know that it starts
to kick up a little bit. So, we’re gonna be using that undulation in the hills as part of our session and very lucky, I’m gonna
be riding on the Wahoo KICKR and the new Wahoo KICKR CLIMB. So, my gradient on the bike
is gonna be adjusting itself real time with what’s
going on on the screen. And we’re gonna start with
the five-minute warm up and finish with a five-minute warm down. You can obviously, extend that, you’ll go for a longer
warm up or warm down. And the main set itself is
gonna be 21 minutes in total and it’s a nice strength session. You can do this at all times, yeah. It’s very well suited to the off season, the winter training for that strength but you can also do it
during your season as well. Let’s get that strength there. This is what we’re gonna
be doing during the session this actually is starting
to drop the cadence as well during the hard intervals. So, doing a little bit
of over gearing too. So, what we’re gonna do
is three minute intervals on the hills with three
minute recovery between. I’m gonna be just below RFTP
or just below threshold, running effort level of seven. So, we’ll start with the cadence of 90 and drop it down each minute
by about 10 revolutions, finishing on 70 RPM. But at the moment, just
keeping it nice and easy on the warm up, we’ve got five minutes, just over three minutes remaining. All right, you’re gonna increase the intensity a little
bit during the warm up just so we’re really
ready for the session. For the moment, I’m just
on an effort level of two, 90 RPM, you can do
whatever cadence you like for the moment, to be honest, just make sure you’re ready to go but generally suggest, nice high cadence, 90 to 100 RPM’s good. And we’re up to effort level of three. Just crank up a little bit. Nice smooth roads out here in the Kona. This is a hot day when it’s filming this. Keep your cadence nice and high. So the main set, we’re gonna
have four blocks to complete. So, we’ll have a three-minute interval. Got your 90% of RFTP,
effort level of seven. Three minutes recovery,
effort level of two and we’ll do that four times three and then straight into the warm down. I like to say, key part of this is to drop the cadence
by around 10 revolutions every minute during our interval. But I’ll run you through that as we go. Okay, so in the moment we’re
still on effort level of three. In a minute, we’ll pick up
to an effort level of four. Just before we start the first interval. So I keep a nice high cadence still. Still warming up. Remember, when we start the main set, you might wanna change your gears slightly depending on what sort
of training you’re using. You wanna start get a cadence of 90 RPM but we’re gonna be around 90% of RFTP or an effort level of seven. The first interval’s three minutes long. Shouldn’t be a killer set this but you’ll definitely feel
it in your legs by the end. It’s a key to these strength sessions. Okay, effort level of four now. And we’ve got just over 45
seconds remaining in the warm up. This day I’m using the power metre to track my effort, my FTP. You can actually use a heart rate monitor or just go by perceived effort of exertion using our effort scale on the side. We use a scale of one to 10. This first interval’s
gonna be seven out of 10. All right, coming up to first interval. We’ve got 12 seconds remaining. Three, two, one, let’s go. Okay, 90 RPM. Keep it nice and steady. Remember, we’re gonna be
dropping the cadence down after a minute, so around 80 RPM. It’s very easy to go
above power on hill reps to find, sort of, an extra 20,
30 watts using a power metre. Make sure you keep it,
the effort level down. Keep it controlled. Trust me. It does start to sting towards
the end of the session. Okay, two minutes down. And now we’re dropping to 80 RPMs. So, I’m putting off the gear. Actually, a part of this course, just start to go downhill,
that’s the undulations. So, I would just gone
past the halfway point of the first effort. You probably notice, this is
not a killer gradient this. But if you’ve spoken to anyone that done the Ironman world champs,
definitely starts to sting this part of the course. You think you’ve got 180k,
there approaching 90 kilometres of the bike course here. Coming down 3.8k swim. Okay, we’re on to 70 RPM. So, make sure you’re not
pushing too hard here. It’s quite easy when you
go into a bigger gear. Start cranking the power out. So make sure you’re still about
90% of your threshold power or seven out of 10. And see definite exertion. Okay, 20 seconds left. All right, five seconds. We’re into our recovery now. Drop down the gear. So, we’re gonna run 90 to 100 RPM now. We’ve got three minutes recovery. Effort level of two. Take on some fluid, a
little energy if you need. It’s plenty what your focus is or what kind of racing you’re doing. You might spend on, wanna
see the type of bike you’re riding on. Now what you, what
position you might want to sit in on this hill reps. So, I’m actually staying
on the heat of moment. But I have to see through
of the option again, to tri bars, if you do feel comfortable, then that’s how you’re
gonna be racing with through this year. You can go into tri bars, get use to that for those hard efforts. So, I’m gonna drop down another gear, just keep my cadence nice and high. I’m just using a normal
turbo training here. Kind of a dial up front, so
you can change your resistance. You might wanna be dropping
it down to these efforts, for these easy effort per se. Okay, about a minute left to the recovery. You may not see much
this climb, but trust me, it does just gradually work its way up to the turnaround point, like I said, a lot of athletes complained about this part of the race. It’s just great to be able to train on it and see it, any point
during the year, I guess. All right, so just over
30 seconds remaining on the recovery. All right, so we’re
gonna go straight back in on our three minute
interval, starting at 90 RPM. Seven out of 10 rating,
or 90% of your threshold. Okay, eight. Five seconds. And off we go. Effort, a level of seven. Three minutes. Make sure you’re not going
too hard start off with. So, I’ve got another
two efforts after this. With this being natural
and we’re going with the undulations of the course. It might be nice to kind of
switch around your gears. As you noticed, we’re gonna go down hill. You could go up a gear. That’s all I’m gonna have to do. So, you’re about to get
downhill in a second and we’re still mid way
through the interval. We’re about to get to 70RPM. So, here we go. We’re going downhill. So, I’m putting off a gear. So it’s a rise a little bit. I’m at 70 RPM, a minute
remaining of this interval. A nice over gearing method
to training to use by. A lot of the pro triathletes
actually would like created season I would say, just to build that strength in the legs. You find a lot of
athletes, most specifically for non drafting, we’ll ride
around that 80 RPM region. It’s getting used to that,
it’s really important. 20 seconds remaining. Three, two, one, and we’re into recovery. Okay 100 RPM. Nice and easy, effort level of two. Talking around in terms
of threshold percentage. We’re around 55% or below. Should be really nice and easy. But keeping that cadence high. If you haven’t got a cadence
monitor on your computer on your bike, you can actually
follow the yellow indicators on the screen. If you are going quite
quick enough, 100 RPM. But it’s a good gauge. It’s how quick your cadence should be. If you have more minute on
the easy section outside, take a drink if you need to. Okay, we’re coming up to a
halfway through our recovery and actually, we’re coming
up to halfway through the whole session. Something, which is really
good to work on here, as we go to the slightly lower cadence, so we’re trying to keep your
body still in the saddle. So, a lot of people find
this, you go lower cadence, you start to rock around
in the saddle a bit, sway from side to side as they sort of, put their force into each pedal strike. Try and hold your core nice and strong. Plant your bum in the saddle, just try to work your
legs, almost like pistons. That’s really, really good, not only for your cycle training, but then also the conditioning off the bike, Plus as triathletes,
obviously, we need to get used to running off the bike to
work on this strength element. It’s really important for us. So, we’ve got 30 seconds
of our recovery left. Yeah, cadence nice and high. So, we’re getting back
into three minute interval, 90 RPM to start off with, seven out of 10 or 90% of your FTP. Okay, five, three, two, one. And off we go. 90 RPM and I’m getting
used to the aero bars here. They’re nice and comfortable. I see on the gradient of the
Ironman world champ courses does lend itself to worst
aero bars a few minutes to the race, actually. So, it’s good chance to practise. Get comfortable in the bars
doing longer stints in them. I’m putting out the power
when you’re in this position. Okay, we’re gonna drop the cadence again. In two, one, and off we go. Keep the same intensity. Don’t get harder. It’s good, just over halfway
through this interval. Still on 80 RPM. Keep it nice and smooth. Stay planted in the saddle. Okay, about to go to 70 RPM. So, one harder gear again. 45 seconds left. God, I start to feel it now. So, I mean, session doesn’t
seem hard to start off with but it really starts to
sting towards the end. So, it’s really important
you do start out steady on this session. 20 seconds left. Five seconds. Two, one, and there we go. All right, to our easy recovery. Keep a nice, high cadence. 100 RPM ideally. This isn’t quite an over
gear, under gear session where you will go from high
cadence to low cadence. It’s what you normally trying to do an over gear, under gear,
it’s worked quite hard on the high cadence efforts too. But it is still, we are
still benefiting from that. It’s like, physiological change, coming from the high and low cadence. Just not at the moment,
working quite so hard on the high cadence, making
more of the low cadence effort. Again, take on some fluid now if you want. We’ve got two minutes
left to this recovery. So, after this recovery effort, we’ve got our last three minutes of over gearing, sort of, strength. 90 RPM done, 70 RPM. Let me actually go straight
into the warm down. So, I primed in five minute
warm down of this session, but please do extend it if you want to. In total, this session
comes to 31 minutes overall. 21 minutes for the main set. You can obviously, keep
repeating the main set if you like to. I’ve got to say, I’m really enjoying the Wahoo KICKR CLIMB, it’s
really ambulating the course. The ups, downs and I’m
having to respond to it, change my gearing, to keep my cadence. So, it’s really like being
out on the open road. Bit more real life practise. Probably just sitting on a flat turbo, as I have done for many years. It’s really cool. If it makes quite exciting. So, we’ve got 35 seconds
of this last easy recovery. Okay, 10 seconds and we’re
in to the three minute, starting at 90 RPM, seven out of 10 or 90% of your FTP. Three, two, one, off we go. On a bit of a gradient here. Not too much. Gradually working our way up to Hawi. I’m gonna drop it down a bit. Okay, we’re coming up to one minute down. We’re gonna go to 80 RPM. You just start to feel the sting now. Just stick in there. It’s not long left now. Just keep those cadences on point. Keep the effort level there. Even if you’re starting to drift off, just try and hold what you’ve got. Okay, now it’s halfway through. Okay, in five seconds,
we’re gonna drop down to 70 RPM, let’s start to
go up again, our gradient. 45 seconds remaining. 20 seconds remaining of this interval. And we’re in to the warm
down, so keep going. 15. 10. Five. Two, one, and recover. Okay. We’re gonna stay around 90 RPM. We’re not gonna come fairly
off the gas straight away, if you can at least. Try to gradually, sort
of, descend it back down. It’s a good way of warming down. Rather just completely shutting off, if you can sort of, descend it down, it really helps for recovery post session. Basically, tells your
body to flush any of those waste product and lactic
acid you might have built up. Head to the effort level of three now. Okay. Three and a half minutes remaining, still an effort level three. 90 RPM. All right, that was a good session. We go still continue to Hawi, haven’t quite made it there. But we’ve used a lot of
the undulating section leading up to it per se. It’s for those who are maybe aspiring to go to the Ironman world champs. This is a great way of trying out, seeing what’s ahead of you. Potentially if you get there. And for those who know they’re going, who are training to build up to it. And as I say, I was quite surprised just actually how hard it felt, considering it wasn’t the crazy gradient. We’ve got just over two and
a half minutes remaining of our five minute warm down
and like I’m doing on screen, just take some fluids
on board or some food. And two minutes remaining. Effort level of two,
now it’s nice and easy. Yeah, at 90 RPM, you
can increase to 100 RPM. We’re really recovering now. All right, just keep it going. It’s quite unique for what us UK folks, get to train on a road like this. We used to get around lots of corners, uneven roads, this is
really nice, actually, being able to re-ride
what I did out in Kona. Nice, straight road, undisturbed. Just getting the session done. Now a minute remaining of our warm down. Okay, just over 40 seconds. Like I said, you can extend this warm down or you could even do more intervals. So, a good session, you could
possibly build every season. Having it start over winter perhaps and just add in more intervals. I’m coming to end of our session. 10 seconds remaining. It’s really nice short session today. Three, two, one, here we go. Thank you very much for joining
me on the GTN hill session. I hope you enjoyed it. I hope you didn’t find it too hard. I definitely found it quite hard. Yeah let us know how it goes
on in the comments below. We’d love to hear from you all. And if you like this
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