Dictionary of Intervals: Standing climb

Position or interval: The standing climb is a position.
What it is: Riding with a heavier level of resistance out of the saddle.
Cadence: The cadence is between 65-85rpm. You'll give your riders a 10 or 5rpm range.
Intensity: At lower cadences, the standing 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 seated climbs. Lots of possibilities here.
What it does: Builds strength and endurance, and when used appropriately can build 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.
  
• when riders have too much resistance on you may see them pulling excessively on the handlebars or rocking from side to side. If they're bobbing up and down this suggests insufficient resistance. Both also mean poor technique, so it's good to be sensitively addressed!
  
• 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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