By Charlie Newcombe, Chasek Indoor Trainer Routes

In this first in a series of detailed articles on how to use a specific Chasek DVD as a training session, we take a look at the 12 Apostles route.

With it’s six long climbs, as many recovery down hills, and some fairly flat sections, this DVD is probably the most challenging of the whole series and is ideal for climbing training, or to work on a climbing technique that might suit you best.

Apart from physical ability as well as the extremely important mental ability needed to climb successfully, developing one of a number of techniques could actually help you overcome the stress of climbing.

Before discussing the 12 Apostles route specifically, some examples of different types of climbs and the techniques used to overcome them might be as follows:

Short Climbs, whether steep or not, should generally be regarded as power climbs. This type of climb would be “attacked” using a big gear. One might very well use a lot of explosive energy to do this, but you would be over the top before the body went into a crisis of any sort.

Long steady climbs, with an easy gradient are great for strength training, where one can “roll” a big gear throughout the climb, but you need to maintain a steady rhythm, so as not to let the body go into oxygen debt.

Long climbs with a steep gradient require the skill of being able to turn a light gear at high cadence. Although strength is critical, using a small gear will help keep the muscles subtle in case of an attack, or if there are a number of climbs on that particular ride.

During one of these long steep climbs it is also good to stand every now and then to stretch the back muscles. The rhythm and speed might very well remain the same, but the technique of climb changes completely, so dropping to heavier gear by 1 or 2 sprockets, does not necessarily hurt your legs.

When a cyclist stands during a climb, a lot of the momentum is gained by rocking the bike from side to side and using your body weight to actually push down on the pedal stroke. This technique is almost like a dance.

With the above in mind let’s use these techniques using the 12 Apostles route. Note that all the down hills should be used for recovery in a light gear. Transfer the road speed to leg speed and practice this extremely valuable pedalling technique.

The first climb, Kloof Nek is soon after the start, and your trainer gradient will be on maximum, which means that you should be warmed up before you start this session.

Use a light gear (39x19) and maintain a steady pace.

At the left turn arrow drop down one sprocket (17) and stand, but keep the same cadence. Drop down a sprocket for each gradient change, still keeping the same cadence, till the turn around point. Your speed as well as heart rate will have lifted substantially.

With your trainer tension in downhill mode, spin a light gear (39x17) and recover.

The next climb to Signal hill starts off steep and then undulates with a gradual incline to the turn around point. Without too much effort, just ride out this climb on any gear that suits you until you get to the turn around point.

Spin and recover on the downhill.

Ride the 3rd climb, The Glen, at maximum gradient as an anaerobic session. Use a 39x14/15. Ride as hard as you can, keep your pedal stroke even and your heart rate as high as possible.

Recover on the downhill with a high cadence.

The 4th climb is Llundudno with a steady medium gradient. Strength climb Using a big gear (53x16), remain seated and pedal slowly and consistently. Pedal as if you a lifting weights at a gym.

Spin and recover on the downhill.

The 5th climb is Camps Bay Drive. Ride this recovery climb with a high gradient, on a light easy gear (39x17/19).

Spin and recover on the downhill.

The 6th climb is Geneva Drive. At maximum gradient, use a medium gear (39x15/14) and stand for the full duration of the climb. This is an excellent climb to practice this valuable climbing technique.

Spin and recover on the downhill.

There are a number of small climbs to the end, which can be used as power climbs. Select your gradient level and use a big gear (53x15/14) to simulate a sprint to the top of the climb.

Ensure full recovery before attempting another effort.

Use a very light gear with no effort and recover on the downhill to the finish. If your heart rate is still to high at the finish, then continue to pedal slowly until you have recovered completely.

Coming next in Part IV - The Time-Trial.

By Charlie Newcombe, Chasek Indoor Trainer Routes

In the previous article I mentioned many people’s reactions when I asked what their day to day commitments are in response to them asking for a training program. It is obvious that many of us are just social cyclists, who actually simply enjoy the freedom and exercise we get from riding.

However, we are also naturally competitive and after watching any of the major international classics such as the Tour de France, we all want to become Armstrong wannabe’s.

Specialised training programs are essential if anyone wants to achieve a goal in their desired sport. The big guns would never achieve what they do if they had the choice to only train when they felt like it.

However, we as social cyclists also have to contend with permission from the boss or the children or because the lawn needs mowing. Time is NOT on our side, so to think that a specialised training program that has cost a couple of hundred or even thousand in whatever currency is going to make us unbeatable is simply a dream.

Apart from the athlete needing the specified time to train, it is as important for the “coach” to be there to continuously monitor the training program. If your program asks for 2 hours a day with a variety of specialised types of training every other day, then you cannot make this up by training twice as hard and twice as long on the weekend, after needing to skip 3 days in the week because of business meetings.

So how does the average social cyclist get stronger and fitter? The typical response has always been simply to ride as much as you possibly can, whenever you possibly can. There are some simple rules to follow. Include as many climbs as you can in your fairly casual rides, so that you are forced to raise your heart rate, as well as make the physical effort on your muscles, just keep from falling over if you go too slowly. Without the need for a specialised program, climbing training is then taken care of without thinking about it.

Including some distance riding over a weekend is all we need to improve and maintain stamina levels, which you need for the typical 100km organised social event.

A group ride always includes it’s own challenges, where we tend to want to prove our ability against other group members. This type of challenge could quite easily be seen as social interval training.

Any cyclist who rides a couple of times a week, will have learned the skill of sitting a wheel for wind protection, whether this be for survival (just to get to the end), or when a group pace line has been organised to maintain a certain speed.

The Chasek DVD’s were designed in a way to enable you to easily maintain a level of fitness, so that the weekend rides do not become a do or die event.

These real life routes, with their many various gradients, will allow you to train all of the standard cycling skills like, climbing, good leg speed and pace riding as in a time trial as well as distance riding.

In the same way that we all have our chosen routes which we like to do on the road, so as to achieve certain levels of fitness, it would be a good idea to get to know the different Chasek DVD’s, so that a casual indoor ride can actually become a planned specific workout

Of course some routes are more suited to specific disciplines. Over the next few articles we will take a look at couple of these routes and explain how to do a little more than just follow the film from the beginning to the end.

Coming next in Part III - Closer look at how to use training aids.