Day 44: Hill drills on a flat road

By Skip

Every week about this time I run into the same dilemma…. how and where do I practice my biking hill drills?  In south Florida, where it is so flat, that is not an easy task.  Once again, the best I can do is head to a flat piece of road, put it in the highest gear and stand on the pedals as hard and as fast as I can.  

Here was the workout schedule: 

  • WU: 10 minutes @ moderate aerobic intensity
  • MS: 9 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
  • CD: 10 minutes @ moderate aerobic intensity
Click for larger view

Click for larger view


If you look at the above graphic, you will notice the simulated hill climbs… you won’t see it in elevation change, just speed and heart rate change.  I ended up doing 10 instead of 9.  Now if you look real close you will also see something interesting….. go  ahead…. do you see it?   I will give you a hint:  there was an extremely strong headwind… can you tell when I was heading into it? 

Got back home feeling quite accomplished with what I was able to do today.  I look forward to heading out again and making it even TOUGHER on myself.  The next time I have hill drills, I will head down to a park that is about 10 miles away from me where there is an actual hill!  The problem is, 10 miles there, 10 miles back and then the drills in between.  I had better save that for some weekend.

Filed in: Biking, Sprint Training, Triathlon • Wednesday, July 7th, 2010

Leave a Comment

Next Triathlon / Duathlon

Email Subscribe

2013 Sponsors

2013 Charity

Video of the Week

My Race Calendar

2013 Upcoming Races
Labor Day Duathlon
9/1/13, Coconut Creek, FL
Short Course Duathlon Nationals
10/26/13, Tuscon / Oro Valley, Arizona
Turkey Duathlon
11/28/13, Coconut Creek, FL
Space Coast Half-Marthon
12/1/13, Cocoa, Florida
Last Chance Duathlon
12/14/13, Naples, FL
Jingle Bell Jog 5K
12/21/13, Sunrise, FL
2013 Completed Races
Ragnar Relay, Florida Keys (Ultra)
January 4-5, 2013, Miami to Key West, FL
Results: 32:59:17
Disney Family 5k
Orlando, FL, 1/11/13
Results: 18:41
Disney 1/2 Marathon
(Goofy Challenge)
Orlando, FL, 1/12/13
Results: 01:32.02
Disney 20th Anniversary Marathon
(Goofy Challenge)
Orlando, FL, 1/13/13
Results: 03:30:41
A1A Marathon
2/17/13, Ft. Lauderdale, FL
Results: 3:10:11   --   BOSTON QUALIFIED!
2014 Scheduled Races
A1A Marathon
2/16/14, Ft. Lauderdale, FL
Boston Marathon, Boston, MA
4/21/14, Boston, MA
Cellcom Green Bay Marathon
5/18/14, Green Bay, WI
Standard Distance Duathlon
World Championships
TBA, Pontevedra, Spain
Ironman Wisconsin, Madison, WI
September, 2014
Click Here For Archived Race Results

Recent Runs

  • 06/05/2016 - 8.68/MI - 1:14:22 - 08:34/MI
  • 05/27/2016 - 5.23/MI - 40:59 - 07:50/MI
  • 05/25/2016 - 4.07/MI - 33:23 - 08:12/MI

Personal Running Records

  • 05:39 Fastest 1mi
  • 18:11 Fastest 5k
  • 38:52 Fastest 10k
  • 1:21:49 Fastest Half Marathon
  • 3:02:29 Fastest Marathon
  • 27.31/MI Farthest Distance
  • 3:54:50 Longest Run


So if you have read any of the blog thus far you know a little bit about me… I can not be told what to do and I push myself about as far as I can be pushed!

But how did I get here and why? Well, that is what this page is about.

I was never really the athletic type. Sure, I played tennis in high school (and quite well, mind you) but running CERTAINLY was never my thing!

The start of 2009 was big for me as I came to the realization that I had put on too much weight over the past 10 years (read more...)