Gateway Repeat Techniques

PhilM and I had a good training session yesterday arvo.
With his egging on, and some variable technique, I got a PB = av 22kph, equivalent to 400 watts.
That rate sustained would give a Coot-tha backside time of 9 minutes, though I'd be happy with a 10m30.

My best run went like this
- OOS (out of saddle) for as long as it took to burn and fade the quads
- then sit and focus on pulling back from 4-7 o'clock with hamstrings until they fatigue
- then OOS and focus on bodyweight over pedals to drive pedals down and pull up with hip flexors.
This works to exhaustion quads, hams, and iliopsoas (hip flexor) more completely.

There's a lot of ways to vary climbs with cadence, OOS/in saddle, speed/intensity, and muscle group; and I'll certainly be doing more work there in the next few weeks.

Yes Bruce,
it was a good workout, I'm just annoyed I didn't get off my ass and do it a while ago like I said I would.

Yeah despite the exhaust fumes, it is a good place to climb.
I must remember to bring spray paint or nikko pen next time. (maybe not spray paint. bet they've got cameras along there to keep an eye out for jumpers).
Will try and get over there this arvo.

Spray paint? Nikko pen? Please explain?

Paul.

Phil and I talked about marking a common start point for comparing climb times.
I'll also mark some points every 50 or 100 metres to guide efforts.

Oh yes. What a good idea. There will be cameras but if you just mark the road surface I don't think there will be a reaction.

Paul.

You would think the cameras would be on the higher parts of the bridge, not near the bottom (where we would need to mark the start points).
Or rather than 'marking' a line or whatever, we could decide on a point like a certain sign or railing or light pole as the start point.
The best point on the southside would be the 'tollies booth'.