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Epic Climbing Workout: 40 Minute Tempo Cycling Training On The Passo Falzarego & Passo Valparola

Epic Climbing Workout: 40 Minute Tempo Cycling Training On The Passo Falzarego & Passo Valparola


– Hello and welcome along to GCN’s latest tempo workout session. Today we are going to be
joining Simon Richardson on a couple of beautiful
climbs in the outer region of the Dolomite. First up, it’s the Passo Falzarego and we’re straight on to
the Passo Valparola. First of all though,
you want a good warm up. We’ve only got three minutes to do that. In fact, it’s already down
to two minutes and 40, so start spinning those legs. Get the blood flowing and the body warmed up and ready for what’s to come. Okay we’re already on the climb now but we want to take things steady during the warmup. We’re actually ramping up the pace. This session is all about
improving your climb and even your speed on flat roads too. We are effectively going to be doing three seven-and-a-half intervals at tempo, but each of them is
peppered with shorter effort at almost maximum 10 out of 10 effort. So doing it for seven and a half minutes. We start with 2 minutes of tempo with a 15-second max effort interval. Another two minutes at tempo and a 30-second max effort. Another two minutes at tempo and finishing each seven and a half minute with 45 seconds at max effort. There will be three minutes of each with easy riding between each one and then at the end, there’s a nasty little surprise. Another two minutes of
tempo and one minute flat out, to the top of the climb. Okay, we’re halfway
through the warmup now. Keep it up at around 100 RPMs. Get your mind focused and ready for what’s to come. Now, when we’re doing these intervals, you can adjust the resistance either on your trainer
or using your gears. I’m using Elite direct so I’ve got the resistance set. I’m gonna be using my gears
to get the correct resistance for the effort levels. One minute to go of your warmup. Okay, gradually increasing the effort. Remember, we’re going to
be starting the first lot with two minutes at tempo. I’m going to try to keep it around 90 RPMs for each of the tempo efforts and at 100 to 110 for each of the shorter, higher intensity intervals. Under 30 seconds to go. Nine seconds to go. Find the right gear, if
you’re doing it that way. Okay. On to the tempo. Find a gear that puts you around 90 RPMs. And a seven out of 10 effort. Stay seated. Join Si Richardson up this climb. And then remember, after
these first two minutes, straight into a 15-second
flat-out interval, and straight back into tempo zone. Okay, we’re one minute in. We have one minute to go. Now if you’re lucky enough
to be using a powermeter this session, doing the tempo efforts, you need to be around 80 to 85 percent of your Functional Threshold Power (FTP). But, if you’re just going
with feel, that’s fine. That’s at seven out of 10 effort is what you should be
feeling for this duration. Thirty seconds to go until we do our
high-intensity for 15 seconds. You wanna stay in the saddle for the shorter ones. Ten to go. Five. Two. One. Flat out for 15 seconds. Take it up to 100 to 110. Five. Two. One. Back down to tempo. Back to seven out of 10 effort level. Remember, another two minutes of seven out of 10 effort for a thirty second 10 out
of 10 shorter interval. I try to mimic the bike position that you want to get better
at out on the open road. So if you’re looking to
improve your climbing, spend some more time up here on the top. If you’re looking to get
better on flatter roads, then you can get aero on the hoods, or aero on the drops. Forty-five seconds to go, into our next one. Breathing should be without control through this tempo effort. Keep the pedalling smooth. Try and keep your upper body still. Then we’ve still got quite a way to go to the end of this session
to the top of this climb. Fifteen seconds. Next one is 30 seconds long. Five to go, choose your gear. One, now flat out. For 30 seconds. Twenty. One hundred to 110 RPM. Ten to go. Five, three. Two, one. Back down to tempo. Already starting to bite a little bit. The great thing about this session, is that it teaches your body
to recover from an effort while you’re actually still
going reasonably hard. So you’re not getting complete recovery between each shorter effort. And that’s gonna work its magic when you’re out racing and doing group rides on the open road. Trying to get that breathing
under control again. Don’t forget, as ever, to take a drink. One minute to go. Then it’s 45 seconds flat out. Simon’s gotten well up there hasn’t he? Thirty seconds to go. Keep remembering your
position of the bike. Keep your upper body very steady. Keep your legs at 90 RPM. Get yourself ready for
the last shorter interval of this third tempo effort. Ten seconds. Five, get in gear. Two. One. Forty-five seconds, 10
out of 10 effort, come on. Gonna raise the cadence. Thirty to go. Twenty. Fifteen, come on. Then we’ve got three minutes easy. Ten. Five. Two. One. And relax slightly. Alright. Keep the cadence high. Take the resistance right off. Or if you’re using your trainer, or using your gears, you’ve got two minutes
and 42 seconds to go before we do that again. Right at two minutes. Easy spinning til the
next interval starts. Now is the time if you want
to take some fluids on board. And now’s also a time that you might wanna
change positions slightly. If you wanna get out of the saddle, use some different muscles, ease off of the ones
you have been working. Just take it easy. One and a half minutes, halfway through this recovery period. Keep breathing under control now, that’s the important part. Probably at well over
1500 metres of altitude. Still a third bit of climbing to go. Twenty-six and a half minutes left overall in this session. So we’ve done seven and
a half minutes of work. And we’ve got a total of
18 minutes of hard work still to go, intermingled
with those rest periods and cool down. Forty seconds. Keep the cadence up, mine’s dropping. Twenty to go. Just to remind you, straight
back into seven out of 10 tempo effort for two
minutes in 11 seconds’ time. So get your gear ready. Try and get into the same
one you were in before unless you were finding it too easy. And go. Now keep it controlled. This should feel hard, but doable. Like you could just about hold
a conversation with somebody. And you could if you wanted to. It’s going quite some time. If it weren’t for those
nasty shorter intervals. Okay, keep your cadence at 90. If you haven’t got a cadence metre, you can follow the yellow
arrows going around and around on the screen. Gotta keep one of your
pedals inside of one of those arrows. That’s it, everybody. One minute and ten until a 15-second interval. One minute. Bit of a snow line. Thirty seconds. Twenty. Ten seconds to go. And five, get it in gear. Two, one. Go. Fast as you can go, eight seconds to go. Three. One, back to tempo. Don’t let it drop too much. If you’re using your heart rate monitor, you’re probably going to
find it gradually rising, even for the same effort as you warm up, and you struggle slightly to recover from the really intense efforts. Don’t worry about that as
long as it feels very similar, you’re doing just the right thing. I’ve let my cadence drop. Make sure you keep an eye on your cadence. Ninety now. One minute to go before our 30-second interval for the second time. Look at that road surface. Thirty seconds to go. Next bit is going to hurt so get your brain ready for it. Doing really well, come on. Almost halfway through
the really hard work now. Ten seconds to go. Four. Get in gear. Two, one. Go! Thirty seconds. Twenty. Got another gear. Ten. You got 100 to 110 RPMs, spinning. Five. Two, one. Alright, tempo. Keep in mind your RPM. Alright. We’ll try to recover at this effort. I know it’s hard. Focus on breathing. Right in and down to your stomach. Smooth. Steady out the body. One minute to go. And then, I’m afraid it’s 45 seconds and now I’m paying for it. Thirty seconds left. I reckon we’re gonna be
starting this next one just around this corner. Ten, you ready? Five, get your gear. Two, one. Go, 45 seconds. Get it up to 110 RPMs if you can. Thirty to go. Come on. Twenty. Almost there, come on. Ten. Five, almost resting. Come on. To the line. One. Easy. (gasping) Alright, keep spinning the legs. You have to let me get my breath. Keep on drinking. So, you have now completed 15 minutes of hard intervals. And all you’ve got to go is 10 and a half minutes. Try to keep the cadence off if you can. Still easy. Just keep your legs spinning. Drink as much as you can. If you want to, relax at the side. Breathing under control. It’s hard to keep the cadence up when you wanna relax, isn’t it? You’re halfway through. A minute and a half before we do the third and final seven and a half minute section. And you can get a little bit of rest before our last three minute section. Then there’s a nice cool down and your job for the day will be done. Looking good, Si, isn’t he? Look at him. Poker faced. One minute to go. Remember, it’s straight back in your tempo after two minutes once this rest period is over. Seven out of 10. Eighty to 85 percent of
functional threshold power. Okay. Last drink before we start the last one. Fifteen to go. Time to get really engaged. And gears. And go. Go straight back into tempo. Try to find the gear that you had before with the same resistance on your trainer. I must admit, it does feel smooth on this. Straight into 90 RPMs. Breathing should still be
controlled at the moment. One minute, 30 to go. Remember it’s 15-second
intervals to start with. Then 30, then 45. One minute, 10. Keep your body steady. Pedal around in circles. Try and keep everything
smooth, even your breathing. Forty seconds to go. I know it’s feeling hard,
but it’s the last run now. We’re almost to the finish line up there through the mountains. Twenty to go. Focus on your breathing. Ten. Five. Three, two, one. Fifteen seconds hard. Ten over 10, come on. Ten. Five. Two, one, and back down. Straight into tempo. Well done. Sorry, I got lost for words. Not much blood left in my brain. One and a half minute to go. And then, the 30-second interval. Keep your cadence at 90. Don’t forget, if you haven’t
got a cadence metre, look out. Keep your eye on the yellow
arrows on the screen. Try and replicate that tempo. This tempo is going to feel harder than a steady tempo because of those intervals
that we do in between. It is hard for your body
to recover from those after tempo effort. But I’m telling you, you are going to reap the rewards from this session later on this year. Well done. Thirty seconds until our last 30-second interval. And 10 to go. Five. Get it in gear, two. One, go. Get the cadence up. Get the effort up. Twenty-five seconds to go. Fifteen, halfway there. Try and keep it smooth. Seven. Five. Two. One, break. Don’t slack it off. Back down to your tempo resistance. Two minutes of this. Well done, everybody. You’re doing really well, come on. Okay, we’ve now crested Falzarego. And we’re beginning to Valparola. That way, this bit’s not too long. So it does crest at well over 2000 metres above sea level. So if you’re struggling for oxygen, that might be why. Okay, one minute to go. Try and keep your effort up 90 RPMs. See if you can use the same resistance or the same gearing on your trainer. You’ve got 45 seconds to go for our last 45-minute
high intensity interval. Sorry, 45 seconds. Don’t worry. That frightened you, didn’t it? Thirty to go. Fifteen. Almost there. Five. Get into your gear. Two. One. Forty-five seconds from now. Go. Well done, come on. Keep that cadence up. Thirty to go. Twenty, come on, that’s it. Ten, nine, five. Two, one. Well done. Give it a minute. Take it easy. While the cadence has dropped, keep it easy. I gotta spin the legs. Now, a quick reminder in case you’ve forgotten. You have got a last and short interval to go. Tempo and high intensity again. But this time, two minutes at tempo. One full minute at that interval. So we’ve just gone over
the pass at Falzarego. We now turn right and there’s a very short last bit of Valparola. And at this point, we well
over 2000 metres of altitude. So if oxygen’s been a
small problem for you, that might be why. Keep drinking. Keep spinning. One minute to go. This has already been a great recess. If you stayed up with us, with myself, and Si on the screen, you’ve already done some
great work in this session. But we’re gonna cap it off and we’re gonna put the icing on the cake and we’re gonna eek out
that fine percentage of form by doing well over these
last three minutes. And then, you’re effectively
going to be done. Thirty to go. You can see where Si was parked from the side there. Fifteen. So 10 to go, get it back up to the tempo resistance or gear. Five, four, three, two, one. Okay up. Back to seven out of 10 for two minutes. Ninety RPM. I know your legs are hurting. We’re just gonna get
through to the finish line in two minutes and forty seconds. One minute and forty tempo, one minute flat stick to the line. Well done, keep it going. One minute, 10. One minute to go, tempo. Two minutes to go to our
finish line, come on. Still at tempo now. Ah, Si’s starting to weave. Forty to go. And 30. Fifteen to go. Get your brain engaged. Last bit of pain, only 60 seconds of it. Five seconds. Get your resistance, get your gear. Two, one. Go, one minute. Well done. Almost finished, come on. Forty-five. Thirty to go. That’s it, keep it going,
keep your cadence high. Twenty to go. Sorry, you’re gonna have to
give us some encouragement. I’m out of breath. Sprint. Sprint. Sprint. (heavy breathing) Go, go, go, go, go. Three. Two. One. Ah, well done. Nice spin. We’ve got a minute and
a half of cool down. We can push that longer if you feel like you need it. I kinda feel like I do. Well done, everyone. That was a great session. Twenty five and a half minutes in total of really good quality in that. And I can feel it. Alright. Try to keep the cadence up again. Maybe just in your easiest gear or your easiest resistance down on the turbo trainer. Thirty to go. Twenty. Oh look. Si stopped to admire the view. Okay, well done everybody. Thanks for joining
myself and Si Richardson. I was gonna say, if you want
to continue to cool down, please feel free to do so. However, if you are a real
glutton for punishment, you can continue straight
on to another session. Who’s going out for the dare? This time with Matt Stevens. You can find that climb in the bottom left hand corner down there. Or, if you’re interested in using the virtual online world that is Zwift or you’re using it already, and you haven’t yet used
interactive trainer mode, Si Richardson explains all about that and how to use it in the top corner there. So please subscribe to the channel. Global Cycling Network, by clicking on the globe.

100 comments on “Epic Climbing Workout: 40 Minute Tempo Cycling Training On The Passo Falzarego & Passo Valparola

  1. Thanks to you for uploading these, however, I have two more requests:

    Firstly, would you perhaps consider to upload them to some place where we could download them in order to view the sessions in different places. For example, I don't have a trainer at home and can thus only do that kind of controlled indoor training in the gym. Although I have access to a number of indoor training bikes in different variants there, I can't acces the Internet and thus your video. If I could download the sessions, I could just take them with me on my phone and watch them while on the indoor bikes.

    Secondly, I would like to see more training sessions and/or training tips videos on other sports for cross-training? For example, in the winter season when the roads are too slippery, snowy, covered by mud and leaves, it is very hard for many of us to actually get to ride our bikes out in the open. In this time, I instead choose to use either the indoor cycling options at my gym or to go out running for an hour or so of intervalls. However, I don't have that much experience and choose the intervals without knowing too much of the techniques behind there, meaning that I would highly benefit from other training videos. Obviously, it would be hard to cover all the different kinds of cross-training but I assume that running would be one of the main variants. Perhaps swimming is a frequent option with gym sessions (which you recently did a great video on) being another.

    I hope you consider my input for the future content of the channel

  2. So beautiful when you just get dressed with the intention of doing your daily cardio session, log into Youtube and find the latest GCN's training session perfect solution for someone like me who gets bored pretty easily!

  3. Haven't got a Turbo trainer for this but I have signed up for the biggest giveaway ever! Can't wait to fine out who wins!!!

  4. Great workout!!! Excellently done Dan and Si!!! Loved Si's "go, go, go!" during the final sprint. This was such a gorgeous ride. Liked the music track a lot. Could you offer this climb in a second video that only includes Si's climb video plus the excellent music track (no trainer video, no voice over, and no workout cues). I'd like to be able to use the video for other routines. Thanks.

  5. I really appreciate the footage, illustrated effort levels and Dan's commentary, but is it possible to add some sort of picture stabilization on "buzzy" parts of the road (f.e. 1:38)?

  6. Dear GCN,

    Can you explain me what Effort level during your training videos means?
    I am using Elite turbo muin trainer.

    Best regards and keep your show perfect as it is now 🙂

    Michal Sokol

  7. Been doing all the GCN training vids while bike(s) in LBS..this one was a bad ass! Great vids GCN have kept me road fit and in the game! 👍🏻

  8. you guys should have an app, filled with videos of spin classes + warm-ups maybe that we can do at a certain day so we can achieve our goals goal i.e faster climb? longer endurance? weight loss?

  9. Dan my 6 year old desperately wants to know what flavour your
    drink is. I wasn't allowed to guess. I have no idea why but this is very important to him!

  10. Another great video – I like the intensity as well as the length (the 20min vids tend to be a bit short). I didn't feel half as bad as Passo Giau so I guess I'll be cranking up the wattage next time. Sound level seems a bit low on this vid – nothing the sound level on my TV can't fix though (although my wife does poke her head in from time to time to see what all the grunting and yelling is about) … Keep 'em coming guys – 2017 is off to a wicked start and I'm super stoked !

  11. For these workouts I use a Livestrong LS5.0U Upright. For the tempos of this routine I use an 18-19 resistance and average a 40.1 km per hour on the tempo, and on the maximum efforts a 20 resistance and around 40.2 km per hour to 42.7 km per hour. The final sprint was roughly 45.4 km per hour. This workout was bloody hard but great. Seriously one of your best, those 7 and a half minute periods were killer. Awesome thanks!!

  12. After finishing this ride I was sweating like Mike Tyson in a spelling contest. An excellent video even if the Euro disco music was distracting.

  13. wow, tried this and failed half way but felt so good, im just a fat kid getting fit and man i felt good… i will complete this very soon… loving ur workout vdeo's

  14. Just my opinion, but first-timers on this should use self-knowledge: knowing your PE 7 is the key. Physically changing gears from PR7 to 10 is less important than pushing to 10 in whatever gear at whatever cadence, preferably above the 110 here. Experiment with more gear changes after more experience.
    Your cycling lizard brain might react to audibles like GO and BACK DOWN incorrectly unless you watch first before pedaling, so that the recovery PE5s can be exploited fully and do not surprise you.
    I think these focused efforts are better than Zwift riding.

  15. One of the best I rode indoors….will there be some Vosges videos in the future? So I can train on he 3 Ballons climbs….

  16. For the data driven people amongst us, can you please add cadence target number and power and perhaps hr % too. It would make your videos alot better than only perceived efforts. Thanks.

  17. Oh my days..tried this afternoon and nightshift followed by latest spin workout adapted slightly for turbo..heart in the mouth training 😥

  18. Dan, that was superb! Having been climbing Sa Calobra with you every week since last January I was ready for a change, and hey presto! I really liked the intervals – please keep on adding more virtual climbs – I love 'em!

  19. Have just completed this one at my gym on a Watt Bike and I'm absolutely buggered. Used my iPhone to play the video on YT. I know my wattage bazooka will be half of Dan & Si's but a great way to turn a normally boring Watt Bike session into something much more interesting. Great work chaps – keep it up.

  20. Again, guys, could you give me an indication on how these effort levels are built up compared to D1-5 training regions. Does effort level 10 mean ftp performance or max heart rate, meaning D5 training zone? Thanks, that would help greatly to better train with your great videos

  21. Using spin bike at gym, level 11 & every 15mins 5mins at L16 climbing, after an hour I'm blown, is this any good. Look like been in the bath at the end so hope it's working something & helping for summer roadbike?

  22. Global Cycling Network, I have a question. When I'm doing this climbing workouts should I also set the trainer to something like 4-6% gradient or I should focus only on the effort even if the trainer simulates a flat road? Thanx!

  23. Hi, I love this and all your workouts and videos, huge fan!! Thank you and please keep it up! Just one comment on this and some of the other new workout videos, the music level is drowning out your voice making it hard to hear your instructions/advice, would love it if you could adjust this. Thanks again for all your efforts!! 😌

  24. Guys – love the indoor training sessions, been using them all winter and feel way better prepared for outdoor season. Could you do a video that explained how to put an indoor workout plan in place? I feel like I don't mix it up enough and over/underwork certain muscle groups

  25. cose mi devo regolare nella scala 1-10 con la frequenza cardiaca?….10 corrisponde a soglia oppure alla frequenza cardiaca massima?….grazie ciao

  26. Thoroughly enjoying the GCN team workouts. Would love to do a live ride some day . Thanks for the motivation. Great job team!

  27. Thanks guys, as usual this was a great workout. I use them in my boutique Spin Cycle Studio in Australia, have 5 Wattbikes so ALL GOOD. My members really appreciate your sessions. Being a pommie I love the banter of you guys on the GCN show. Keep the workouts coming 🙂

  28. Did this workout for the first time today. Using a Kurt Kinetic Road Machine (non-smart) trainer I think I managed topretty much get the gearing and cadence spot-on for the effort level. The last tempo set and the 60 second sprint at the end – phew! – Great workout, will definitely do this again.

  29. help me to burn all on the carbo stuf eated last days. Great session, the Gap look a bit like Montreal with less snow today at -22 C. Yep! -22 C. and for about the last 10 days.

  30. Loved this workout! I would like to see some longer workouts. Push them out to 1hr30mins. I added another two sets to this workout at the end.
    So good to have these to work out to, as I don't have a smart trainer it gives me something guide me and push me harder.

    Thanks!

  31. #AskGCNTraining On 16 June 2019 the Alpen Challeng will take place in Switzerland. How can I best prepare for it with Zwift? (Workouts/Routen) For me the short route would be enough, but since my friend is fitter than me, he prefers the long route. I want to get through this as well as possible.

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