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High intensity cardio. I was strugling to keep up with my hill training group, and have started running up and down hills for an hour a week. I have gone from the back of the group to near the front in a couple of months.
Thing about running is you're working all the time– on the descent you dont just stop. You get a much more intense and constant heart and lungs workout, in a shorter time. Running is also good for core stability, helping you stay stable and more efficient at your limit.
William.
@mashton
That is really helpful and chimes quite a lot with what I have been thinking about.
Definitely going to try to kick the "quit first" mentality and put some of the above into practice.
I just did a 35 mile ride to Rochester and tried to apply this. Pleased to say that I only used the small ring once, the rest was done surfing the big ring cassette and trying to keep cadence whilst varying efforts. It is revealing to me just how hard I can work and stay (just) within threshold.
(I am measuring threshold as "can I talk?")
Thanks for the great advice.
Any more wisdom out there?