• Dave Edwards working on his climbing

The better climbing training program

FulGaz lets you see and feel some great climbs indoors, but to help you get more focussed we’ve outlined this series of sessions to help you specifically improve your climbing. It’s best to separate each of these sessions with a day of easy riding (indoors or out). Stick with it and you’ll soon start to see improvements.

There’s more to climbing than just putting out more watts per kilo of body weight, you need strength and technique too. FulGaz accurately mimics the big and small variations in load that you experience going up real climbs. This can include steep pinches to get round hairpins and the micro rests that you get from time time to time up even the most steady of climbs. FulGaz is optimised so that Wahoo KICKR users feel every change in gradient, however unpleasant it might be.

Remember, you don’t need a KICKR to try this, any power meter that you can connect to FulGaz will work. This includes Stages cranks, Wattbikes, Quark, SRM etc.

The Sessions

Threshold – The one in twenty
Warm up by riding the hill at an easy to steady pace, then ride the segment as fast as you can. This hill is used as a test climb by everyone from regular weekend warriors to some of Australia’s best pros. Use it as your own test to see what sort of time you can do and note your average power.
(Ride in reactive mode so you can see the segment time and power)

Top end power – Split Rock Road
Warm up then 2 to 3 laps, depending on how much time you have. Sprint every steep hill. This should be 4 sprints per lap. Alternate seated and standing sprints.
(Turn “Laps” on in settings so you can keep going round without stopping at the end of each lap)

Strength Endurance – Gibraltar
Ride at a low cadence in the saddle all the way up. Keep gear changes to a minimum so you are pedalling very slowly on the steeper sections. This should be down into the low 50s RPM. Concentrate on perfect form. This session is all about form over raw power so it’s better to do it in Steady mode so you don’t get obsessed with your time for the climb. don’t worry too much about wattage, you’re going to be producing a lot of torque so if you’re within 10% of your One in Twenty power you’re doing really well.

Threshold – Sydney Hills
Every time the road goes up hill, try to maintain the power you averaged on the One in Twenty

Climbing surges – English Country Lanes
Smash it hard up every steep hill, try to keep at around 60 to 70% of your One in Twenty power on the flat and slight slopes. This should be a solid aerobic session with short high torque intervals spread through it. Try to spin up the climbs “Froome” style rather than push a big gear.

Gibraltar session (or substitute with Mt Diablo North)

Sydney Hills Session

Split rock Road Session

Gibraltar session (or substitute with Mt Buller)

Repeat it all again!
Start by testing yourself again on the One in Twenty again. Note time and power, then use that number for your sessions from there.

By | 2015-08-12T16:49:08+00:00 August 12th, 2015|Uncategorized|9 Comments

About the Author:

Mr FulGaz is Mike Clucas, the founder of the app and the possibly obsessive compulsive inventor, rider and film maker behind much of FulGaz's content.

9 Comments

  1. fulgaz August 12, 2015 at 8:49 pm

    Drivetrain loss of power is typically only a few percent. A single digit difference unless your drivechain is very badly worn or maintained. Where there can be a big difference is occasions when the KICKR needs a spindown test to recalibrate it. Always ride the KICKR for 10 mins to warm it up before you do a spindown. If you have a power meter on your bike, I’d definitely set the KICKR up to use your power meter for the power readings. Here’s how to do it. https://youtu.be/2kELY4kSnqQ

    If you’re using Erg mode, it always feels better in higher gears because there’s a lot more inertia in the system. With regard to FulGaz, do regular spindowns and if you have a crank or pedal based power meter, definitely go to the trouble of setting it up to work with the KICKR. You can then judge your progress just like you would outdoors by timing yourself, but without the variations that the weather throws at you outdoors.

  2. Dr Crackers November 22, 2015 at 2:40 pm

    I love the idea of the Fulgaz app, but I have a Tacx Neo with Bluetooth and open channel Ant+ transmission. I would be very keen to find out what the Fulgaz plans are to expand the number of devices that are compatible with the app.

  3. fulgaz November 23, 2015 at 9:05 am

    It’s at the top of our priority list. Expect some news soon!

  4. Nigel Byde October 2, 2016 at 2:01 am

    HI Guys

    I may have missed this but can I upload the all the data including the elevation data to Strava?

  5. fulgaz October 3, 2016 at 5:41 am

    Hi Nigel

    Every time you complete a ride you get the option to upload to Strava. If you forget to do it then you can also go to settings > ride history.

    The bit you might be missing is you first need to connect FulGaz to Strava. On the settings screen there’s an orange “connect to Strava” button. Press that and follow the instructions. everything should then work.

  6. brian December 4, 2016 at 2:46 am

    great stuff…i am a new neo owner and i am currently browsing a few (evolving into a few dozen) apps/software programs.

    what i am really looking for is a program/app that will allow me to do either a or b below (or better: both). i really think “a” is a reasonable request/desire. even if just a simple ghost of only my past rides. how hard can this be to incorporate?

    a)have a ghost rider (or more) of myself (a previous ride of my choice) or an import of my friends ride(s). this way i can see how far ahead or behind i am at any moment. it would give me something to achieve. it would also allow me to virtual race my friends without having to be online at the same time.

    b)allow me to insert computer ghost riders -preferably with a multitude of programmable traits (power output expectations of various terrains/times/intervals/etc., estimated speeds, varying tactics, and so on…

    anyone talking of these feature anywhere?

    thanks!

  7. fulgaz December 6, 2016 at 11:30 am

    Hi.

    If you go to settings and choose “Challenge” mode you can ride against another attempts on that ride by yourself or other people.

  8. Eric March 1, 2017 at 9:48 am

    I’ve twice sent email to fulgaz, mostly praise and congrats, always my mail bounces as undeliverable. Any idea what might be wrong? Should I email to Mike@fulgaz.com?

    Anyhoo: I downloaded your app tried on friend’s kickr. Was super excited, got home and find you don’t yet support the Kurt Inride. I have a kickr arriving tomorrow, can’t wait to try this out! Product looks great!

  9. fulgaz March 1, 2017 at 11:23 am

    mike@fulgaz.com should get through. If not, try sending a support ticket. https://fulgaz.uservoice.com/ click on the “Contact support” link

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