 so my friends I have been hill hunting and I found an absolute cracker which I want to share with you or show you today and as you can see when you're doing training rides it's great to be able to do it in a quiet area away from cars and I'm in a bit of a cul-de-sac here as you can see this is like a new development the bitumen's only just been laid probably in the last six to twelve months new houses I haven't seen a car all morning and there's a hill right here which has an unbelievable view for me to really enjoy my hill repeats while I'm doing them I've got a magnificent view and the hill itself is it's short but it's a beast and I'm gonna show you two things today like I did last time the first one I'm just gonna show you the hill explains you why I like it and the second repeat that I'm gonna show you is kind of like an extension of the last video we did on hill repeats like if you're training for a specific event so let's get into it so this hill I found is short and steep I'd love to better tell you the average gradient for some reason the data on the wire who was an accurate hence why I can't show you gradient today however the hill itself is just under 400 meters in length with a gradient that falls between 6 and 18 percent so super steep at times and as I roll down the hill I'm taking it slow while I mentioned it is a very quiet area there's still the possibility of cars pulling out of driveway so it's important to always think of safety when you're doing these repeats and I also want to enjoy this magnificent view now unfortunately the sunrise is coming right into the camera which spoils your view in this overexposed lens but the view I'm getting is of the Sun rising over the beautiful Sunshine Coast here in Australia you can see right from Sunshine Beach down to Coulomb so a very fortunate way to be able to start your morning despite the pain I'm about to endure so as I roll around here I want to emphasize what I'm about to show you is more advanced for somebody that's been doing hill repeats in a heavy gear for some time and this is also what I like to call variation so a different hill climb to what I showed you last time and from my time working as a personal trainer many years ago now implementing variation into your workout is a critical factor in the development of muscular strength now because of the steepness of this climb and the fact I only have one chain ring on my 1 by system I am working at a very low cadence around 45 the last time I did the hill repeat video we talked about working the muscular or muscular skeletal system at a lower cadence so this time we're going even deeper I'm working roughly zones 5 and 6 but once again the focus is more on form I'm not humping or making love to the bike I'm just isolating and working those leg muscles you'll also see the speed which is sitting around 8 kilometers per hour which is just under 5 miles per hour and interestingly a lot of people can't ride with form at that speed mainly because they've just never done it before so general bike handling skills is another hidden yet very important aspect I'm working today so as we reach the top despite this climb being under 400 meters in length it's taken me just over two minutes so a great length climb to build some strength on the bike and do it in a rinse and repeat manner I use the opportunity at the top to spend some time in zone 1 letting the lactate clear and getting views on the other side of this hill out to the beautiful Sunshine Coast hinterland the rest period here will be around three minutes before I show you what I'm about to do in repeat to now if you've been watching these videos and you've got some questions about the best way to implement hill repeats and how to phase them into a training program I have a discount code below this YouTube video for the YouTube audience to an online course I put together with my cycling coach called Road Cycling Fundamentals which is a proven step-by-step system to fast to stronger smarter road cycling so a couple of considerations when you are working at a location it's like this number one it may not be effective training for you personally maybe you're the type of rider that would be better off doing something else while I personally swear by this locator's work and so to many professional cyclists it doesn't mean it's gospel for you so if you're interested in trying this out do it for a month or two and see how you feel secondly working locators is slow yet racing your bike or trying to bet your mates around the block is fast so you want to be careful you don't overdo locators work you still want to develop speed in the legs which brings me to repeat to now as you can see I get a little excited out of the blocks going off way too hard here but I am out of the saddle the entire repeat working in my zone 6 and 7 now I would ideally prefer to be revving at a high cadence but as I mentioned before I've got a one-by-system and I've run out of gear so you'll have to bear with me but so you're leading into a race or an event what you want to be doing is what I call sharpening the pencil so for example after spending a month two three working your muscular system at a low cadence you might go out to your local hill in the weeks leading into your event and do repeats at race cadence and then if you're doing say non repeats every third unleash out of the saddle like I'm doing here sharpen up those fast twitch muscle fibers and get yourself ready for that target event so my hill repeats are done now in fact I only did those two just to show you the hill very excited to share it with you I did a big bunch yesterday I'm feeling quite stiff so I'm just gonna ride a bit of zone 2 now head to the local cafe for coffee no pancakes today I've put on 3.5 kilos since I've moved to the Sunshine Coast I found out the other day so I've got to fix that up someone asked me in the last video if the backpack was for training on the drones in there it's interesting this road that I'm on now I've been living up here for three or four months and I'd never turn left down this road which leads to that hill and it's like a cycling playground it's sort of peak out this morning on the Sunshine Coast and I'm sort of tucked away here there's very little houses in this area sort of freshly laid roads and it's super quiet really good for training I could probably do five 10-minute efforts on this road then I can do the hill repeats up there it's absolutely magnificent so the moral of the story is always keep hunting looking for little areas where you can do your training because not only does it help you mix it up but you might just find something