Hill training is a crucial aspect of criterium race preparation, but it's important to approach it with a balanced strategy. While long, steady climbs at threshold can build endurance, they may not be the most effective way to simulate the intense efforts required during a race. Short, punchy efforts more closely mimic the surges you'll encounter in a criterium, and incorporating these into your hill training can help improve your strength and anaerobic capacity.
However, it's not just about the climb. Descending skills are often overlooked but can significantly impact your race performance. Practising smooth lines and controlled braking can help you maintain speed and conserve energy, giving you an edge over competitors who neglect this aspect of their training.
Additionally, consider incorporating both hill repeats and longer, steadier climbs into your training regimen. Hill repeats, which involve short, intense efforts uphill followed by a recovery descent, can help improve your power and speed. Longer climbs, on the other hand, can build endurance and mental fortitude, both essential for criterium racing.
Furthermore, don't forget the importance of recovery and cross-training. Incorporating rest days and low-impact activities like yoga or swimming can help prevent injuries and improve overall fitness.
In summary, a well-rounded hill training strategy should include a mix of short, intense efforts and longer, steadier climbs, as well as a focus on descending skills and recovery. By taking a balanced approach, you can build both strength and endurance, setting yourself up for success in criterium races.
