Selen Dar

Muscle-Building Workout and Diet


Hello, everybody. Are you ready for a
30-minute session aimed at improving your climbing? Yes? Well,
let’s get straight into it. We’ve got four minutes to get ourselves
warmed up for the hard work that’s still to come. And to keep you motivated today,
not only will you have me telling you what to do, we’ll also be climbing together up
the Sa Calobra, a really famous climb on the sunny island of Mallorca in Spain.
Now, this is a climb which lots of World Tour pros will use to hone their form and
test themselves before the racing begins and the season actually starts. ♪ [music] ♪ Now, just like our other videos, apart
from watching yourself climb up Sa Calobra, you’re also going to see some
onscreen graphics. Below the video, you’re going to see a profile of the
efforts that we’d like you to make. You’ll also see how far through
them you are. You’re also going to see a cadence which we want you to aim at
for the individual efforts in each section along the way. Sometimes that
will convert over into heart rate, a percentage of your threshold
which we think you should aim at. And finally, over this side, there’s an
effort level we’d like you to aim for, from 0 to 10, with 10 being hardest. ♪ [music] ♪ So, this first four minutes of this
session, as I said, is aimed at getting ourselves warmed up. So we want to just
gradually increase the intensity over that four minutes. ♪ [music] ♪ Okay, one minute and a half left on this
warm-up. As I said, this is a session designed to try and help your climbing.
We’re going to do a lot of tempo in it. There’s a slight twist, and I’ll get
on to that a little bit later on. ♪ [music] ♪ One minute left of the warm-up.
Click it down one more gear. ♪ [music] ♪ Thirty seconds of warm-up to go. ♪ [music] ♪ Fifteen seconds till our first effort,
let’s click it up to the big ring. ♪ [music] ♪ Three, two, one, right. Now, I want you to
gradually raise your heart rate utill you get to around about 80% of your threshold.
From an effort level point of view, this next four-minute block
should feel around about six. ♪ [music] ♪ Now, don’t worry too much about your
cadence this first four-minute section. Just self-selected, whatever
feels most comfortable. ♪ [music] ♪ That’s one minute gone already. Still
three minutes to go on this section. Let’s just sit back, get comfortable
in our climbing position, and enjoy the views of Mallorca. ♪ [music] ♪ Okay, I’m going to let you in on a
little twist to this tempo session. At the end of each segment, most of which
are 4 minutes long, we’re going to do a 10-second surge, almost flat-out in
the saddle, almost like a mini-sprint, before going straight back
down to our tempo level. ♪ [music] ♪ One and a half minutes to go
on this first four-minute section. ♪ [music] ♪ Wow, look at that rock face.
It is absolutely beautiful here. ♪ [music] ♪ Okay, 30 seconds to go before
the first of our 10-second surges. ♪ [music] ♪ Ten seconds. ♪ [music] ♪ Okay, take it down one gear. 3,
2, 1, 10-second surge. five, two, one, and back down to tempo.
Don’t slack it off too much. Okay, this next section, again, it’s four
minutes long. Going to take the effort level up to 7 out of 10 and the cadence
between 70 and 80, quite low on this one. ♪ [music] ♪ If you use your heart rate monitor, try
and get your pulse straight up to around about 85% of threshold. I’m at
164. I’ve gone too hard, too soon. ♪ [music] ♪ Well done, everybody. How are
you feeling? You’re looking good. Oh, that’s a mirror. ♪ [music] ♪ Okay, we’re a minute and a half through
this second section. Just concentrate on keeping that solid upper body, like
you’re climbing the mountain itself. Smooth pedaling style, as I said, 70 to 80
RPM, and don’t forget to carry on taking on those liquids. ♪ [music] ♪ Two minutes gone, that’s halfway
through the second section. ♪ [music] ♪ One and a half minutes to go. ♪ [music] ♪ That’s it, you’re doing really well. Fifty
seconds now until our next surge. ♪ [music] ♪ Ten seconds utill the next surge. We’re
going to leave it in the same gear, as it’s quite a low cadence already.
Three, two, one, surge in the saddle. ♪ [music] ♪ Three, two, one, okay. Get your
heart rate back down to about 85%, but get the cadence up to 100 for this
effort. So, we want to take it up a couple of gears. ♪ [music] ♪ Effort level for this one should be about
the same. Seven, maybe creeping up towards eight. ♪ [music] ♪ That’s it, well done. One minute
in out of this four-minute section. Keep the cadence high, 100 RPM.
Oh, I’m at 172 heart rate now. ♪ [music] ♪ Concentrate on the pedaling, not too
choppy. Keep that upper body still. ♪ [music] ♪ Two minutes in, halfway through this
tempo section. On the cadence drop, keep it up. ♪ [music] ♪ Okay, we’re almost done with 14 minutes
and 50 seconds, which means we’re halfway up this climb. Go on, keep it going. ♪ [music] ♪ Just one minute to go on this
effort. Keep those pedals spinning. ♪ [music] ♪ Twenty seconds until the next surge. ♪ [music] ♪ Ten, take it down a gear or
two. Five, two, one, surge. ♪ [music] ♪ Five, two, one. Back down the tempo,
right, up and over 85% coming towards 90% threshold heart rate. So you should be
getting up to 8 out of 10 effort now, if you’re feeling good. ♪ [music] ♪ 175 heart rate. I would do well to keep
this going. ♪ [music] ♪ Self-selected cadence again for this
one, whatever feels most comfortable, if you can feel comfortable
now. Keep drinking. ♪ [music] ♪ Okay, we’re a minute in. What I didn’t
tell you yet is that this section is five minutes long. I think it’s
the longest one, though. ♪ [music] ♪ I was going to say once you’ve done
this, it’s all downhill to the finish, but it’s not. It’s still uphill. ♪ [music] ♪ Concentrate on your pedaling. I know it’s
hurting, but don’t bother about too much. Really focus on using your core to get
your legs propelled around in circles, it can really work. ♪ [music] ♪ Two minutes done. Two
minutes fifty until our next surge. ♪ [music] ♪ My heart rate is circling
169. I need to up the pace. ♪ [music] ♪ You can get out the saddle if you
want, just briefly if you want to, just a quick change of muscles
or relieve some numbness. ♪ [music] ♪ So, I’m back up to 171 heart rate. ♪ [music] ♪ Okay, get yourselves ready for
the brief, sharp, left-hand bend here. ♪ [music] ♪ One minute to go until the next surge.
One minute ten till the start of the next tempo section. ♪ [music] ♪ Oh, I’m hot. ♪ [music] ♪ Twenty seconds to go till our next surge.
You are doing great, keep it going. ♪ [music] ♪ Five, three, two, one, surge. ♪ [music] ♪ Five, three, two, one, back down to tempo.
You’re going to take it back down to 75 to 80 RPMs now. Lower cadence again, and
keep your heart rate about 90% of threshold. Need to recover
a bit, mine’s 177 then. ♪ [music] ♪ How you feeling? Good? Just a few more
minutes of hard work to go. Keep it going, come on. Allez,
allez, allez. Venga, venga, venga. Dai, dai, dai. ♪ [music] ♪ Okay, the effort should be 9 out of 10
now. Stick at 9 out of 10 for the last part of the session, okay? ♪ [music] ♪ Just look at those views. This road is
incredible. One day, you’re going to go out and ride this climb. ♪ [music] ♪ Remember, 75 to 80 RPMs. ♪ [music] ♪ Pretty good. ♪ [music] ♪ Two minutes to go on this one, halfway
through this penultimate section. 75 to 80 RPM, 9 out of 10 effort. ♪ [music] ♪ Okay, 30 seconds, then we’ve got 1 minute
left. We’re going to take it up to 100 RPM for the last minute of this tempo
section. Twenty seconds till then. ♪ [music] ♪ Ten. ♪ [music] ♪ Three, two, one. Up a couple of gears,
and up to 100 RPMs. Well done. ♪ [music] ♪ Less than five minutes of hard
work to go now. You’re doing really, really well. ♪ [music] ♪ Keep drinking. ♪ [music] ♪ Twenty seconds till the next surge. ♪ [music] ♪ Ten, five, down one gear. Three,
two, one, surge. This is hard. Get it out of yourself. Five, three,
two, one, and back down a gear. Last section, 9 out of 10. See if you can
keep yourself at threshold heart rate. I’m on it, 179. ♪ [music] ♪ This is the hardest part,
but it’s also the last part. Less than four minutes to go. ♪ [music] ♪ Less than three minutes to go. Come
on, everyone. Keep that upper body still. I know it’s hurting,
it’s hurting me as well. ♪ [music] ♪ Just two minutes left of hard work on this
session. We’ve absolutely busted up this climb. It’s a really good time. ♪ [music] ♪ One minute left until our last
surge. Come on, I can’t speak. You have to encourage yourself. ♪ [music] ♪ Thirty seconds untill the last surge. ♪ [music] ♪ Twenty. ♪ [music] ♪ Ten. ♪ [music] ♪ Five, down a gear. Three, two, one.
Everything you’ve got, last 10 seconds. ♪ [music] ♪ Three, two, one, done. Well done,
everyone. I’ve got a minute left in this video for you guys to cool down. Take
longer if you need to, I certainly will. That was a good session. ♪ [music] ♪ Just spin those legs,
don’t stop completely yet. ♪ [music] ♪ I hope you don’t feel as sick as I do.
Luckily, I’m in Matt Stephens’ house, or maybe that’s why. ♪ [music] ♪ Well done. I’m going to carry on cooling
down. If you’re not done yet with this session, or you just want something
different for the next time, you can click on any one of the training
videos around me on this screen. And if you want to make sure that you’re
kept up-to-date with new training videos that we upload, you can subscribe and
“like” our channel by clicking on me.

34 thoughts on “30 Minute Workout – Indoor Cycling Hill Climb Training

  1. I love this video, use it every so often as a fitness gauge. I especially appreciate how Dan refers to his own heart rate and cadence, gears, etc. so I can get a good feel for what I'm meant to be doing. The scenery is gorgeous too.

  2. This video was fantastic. The virtual climbs are some of my favorites and your little bonuses (the 10 second seconds and the surprise 5 minute section) were a great way to push us even harder. Cheers!

  3. I have used this video a good few times now, normally immediately after a 20 min off the bike HIIT session… My cycling fitness has gone through the roof. I have managed a PB on all of our local climbs including Box Hill, Leith Hill and Staples Lane. I even whizzed up the 18% wall that is Whitedown! Great session and good lead from Dan! GCN forever baby!

  4. Great concept and views – unfortunately the camera wobbling around made me feel sick so I had to cover the screen after awhile!

  5. Thank you very much for these videos! I love them and it makes indoor cycling much better when you're on a budget and don't have the fancy zwift stuff 🙂

  6. Thank you Dan and GCN. Still one of the best videos. You have kept me motivated to do my exercise after my knee replacement 2015.
    🍻Anders

  7. Awesome work on the video. I've just started getting back into cycling after spending the past 5 years stuck to a spin bike, and ive tried to create my own let me know what you think 🙂 https://youtu.be/Bzg_raq6Vhs

  8. Can't they EVER find ANYONE of African decent for ANY of these cycling videos?? Your videos are NEVER diverse!

  9. I dig these climb sessions. The music was real helpful for the self paced cadence. Keep the punchy beats coming. If the music corresponded too the cadence I would have really liked that. You guys really did well worth the variety of training sessions.

  10. Love this as not been able to reach a spinning class recently !! Heart rate is very on this compare to the suggestion.

  11. I loved the way that you are showing "indicators" like efforte levels, RPM and Heart rate. Thanks a lote.

  12. Are you kidding me with the piano music around minute 10-11? It’s an effort 7 nd the music is like lounging at a hotel lobby having a drink. Doesn’t work

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