Want to tackle Mount Rainier—or a similar route—yourself? Check out the following workout, dubbed “Uphill Over-Unders,” to help you train. “These intervals can train you to recover during a sustained hard effort with some surges,” says Jessica Cutler, former pro road and cyclocross racer and a Seattle-based coach with Wenzel Coaching.
How to Do It:
- Warm up with 15 minutes or more of easy spinning, and find a hill that takes 20 minutes to climb.
- Do two repetitions lasting 20 minutes each. During each rep, switch every minute between riding at a 9.5 (out of 10) effort and a 7 or 8. If using a power meter, aim for a few watts over your threshold effort for the harder minutes and a few watts under during the easier minutes. If this gets too easy, add up to two reps.
- Fully recover between efforts by coasting down the hill until you feel ready to attack the climb again, Cutler says. It’s intense, so don’t do it more than once a week.