It's G.O.A.T. Time: A 45-minute Climbing Workout Featuring Footage from The Col Collective
WE HAVE A WINNER OF THE G.O.A.T. / WAHOO ELEMNT BOLT BUNDLE DRAWING!
On July 3rd our friends at Wahoo Fitness introduced the revolutionary KICKR CLIMB grade simulator. We've updated all of The Sufferfest climbing workouts to automatically change the grade of KICKR CLIMB to match the action in the video in real time (currently available only on iOS). Not only does the CLIMB give a new, immersive dimension to workouts like G.O.A.T. or Angels, but the changes in position activate the same muscle groups as climbing outside, allowing you to train for that real-world ascent up Mount Sufferlandria.
To celebrate the release of G.O.A.T. and the integration with the KICKR CLIMB grade simulator, we held a contest to give away a Wahoo Fitness ELEMNT Bolt Bundle. All you had to do was answer two questions:
- What does G.O.A.T. stand for? Grinding Out At Threshold
- What is the max incline and decline of the Wahoo KICKR CLIMB? 20% / 10%
The Minions chose at random from among the entrants who answered both questions correctly, and the winner is....
Gareth H. of Abergavveny, UK.
Congratulations to Gareth. You just took your bike torture chamber to a new level. Happy Suffering. We wish you a speedy recovery.
G.O.A.T - with a workout designed by Sirs Mac Cassin and Neal Henderson of APEX Coaching & Consulting - is available now in The Sufferfest app. Aside from footage from Michael Cotty of The Col Collective (so good), lasers (why not) and exploding couches (as they should be), here's what G.O.A.T. has in store:
This session is all about high-torque efforts, very similar to what you would experience out riding up the steep slopes of Mt Sufferlandria. While these efforts are short, and the intensity isn’t too high, the low cadence targets combined with minimal recovery will leave some begging for the high cadence sprints of The Omnium.
High torque efforts like these have two primary benefits.
- Improved neuromuscular coordination.
- Increased muscular endurance.
During each pedal revolution your legs have to “switch on” and “switch off” almost all of the muscles in your legs. High cadence efforts in something like Cadence Builds are great for teaching these groups to make that switch quickly. These low cadence efforts are better for teach ALL of the muscles in your legs to “switch on”. Done properly you should be pulling with your hamstrings with one leg while the other leg is pushing down with all the force your glutes and quads can muster. If you feel like you are pushing yourself up out of the saddle during harder efforts (like seated sprints) then your hamstrings are not being utilized since they should be pulling you back down into your saddle.
Even though the session is under 45 minutes, you will put a similar amount of muscular fatigue into your legs as a steady 3 hour base ride. You can almost view this session as hitting the leg press for 8 sets of 100 reps.
And just like the weight room, proper form is absolutely key! That means:
- You should focus on pushing down AND pulling back up. You want your glutes and quads activated on the way down, and your hamstring and hip flexors activated on the way up.
- To properly engage your hamstrings think about trying to pulling your heel up to your butt when your crank arm is going from 6 o’clock to 10 o’clock.
- Your knees should be tracking straight up and down, no collapsing in or out!
- Your core should be fully engaged to keep your hips rock steady in the saddle. This will be easier if you are both pushing and pulling during each pedal revolution.
LIKE POWER STATION BUT DIFFERENT
This session is very similar to Power Station. Both help improve your muscular endurance and coordination, the biggest difference is the work to rest ratio between the two. While the intervals here are shorter than those in Power Station, the decreased recovery duration means fatigue will build faster, especially for those with a weakness in repeated efforts. Modifying interval length and recovery duration can also be seen between sessions like Revolver and A Very Dark Place. Both serve up a healthy dose of MAP/VO2 work, but the overall "feeling" of those two sessions are different.