Dictionary of intervals: Seated climb

Indoor Cycling Instructor Dictionary of Intervals - seated climb

Position or interval: The seated climb is a position.
What it is: Riding with a heavier level of resistance in the saddle.
Cadence: The cadence is between 60-85rpm. You'll give your riders a 10 or 5 rpm range.
Intensity: At lower cadences, the seated climb can become very intense, for a less challenging intensity, ride at the higher end of the climbing cadence range.
Length: It is up to you and what training effect you want riders to get from the seated climb, and this will determine the cadence, intensity, and therefore the optimum length of the interval.
When to use: Use it anywhere outside the warm up. You can use it on its own, in a set of similar or increasing length or intensity climbs, combine it with sprints or standing attacks, or mix it with standing climbs. Lots of possibilities here.
What it does: Builds strength and endurance, and when used appropriately can buld aerobic or anaerobic fitness.
Key teaching points:

• be clear about how long the climb is and how the riders have left.
• give pointers in technique, particularly if the intensity is hard; you want to minimise swaying of the upper body as this creates momentum from bodyweight and reduces the training effect.
• this interval is great for strengthening muscles so they can go for longer, as well as improving aerobic fitness which enables fat burn at higher intensities.

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