What do you do if you live in a part of the world that is super flat? Roly Poly rides for you are getting over the neighborhood speed bumps, and seriously long hill climb is nothing more involves riding from the street up to your front door.

Well, as an athlete this poses a pretty serious problem.

Firstly, because finding a race outside of your area that too is super flat is going to be pretty challenging, and secondly, hill work is recognized as one of the best ways to improve cycling and running specific strength, and ultimately your overall performance.

So let's look at a couple of options available to you.

Option 1: Ignore the hill training component of your training program, and hope that you can somehow muscle your way around the hilly race course.

Option 2: Pack all your training gear into your car, drive to the nearest hill, wherever that might, and do your training session. Repeat every week for the next 16 weeks!

Option 3: Rent or purchase a Spinervals indoor training session from Mypypeline.com that will give you a solid indoor, hill training session, essential in overcoming any hill that lies between you and the finish line.

Personally, I like Option 3 the best for the following reasons:

1: Spinervals are simple to use
- check out The Uphill Grind and you can rent or buy the session. It is delivered to you as a streaming video or as a download into your I-tunes. Use the coupon code below to give this tough session go - for free!

2: Spinervals are simple to do - All you need is about 60 minutes, your bike and an indoor spinner, a heart rate montior (ideally), and a sweat towel - of course

3: Spinervals do not require an actual hill

Spinervals are indoor cycling sessions led by internationally known Triathlon coach Troy Jacobson. Coach Troy has developed a number of Indoor sessions specifically designed and tailored to improve cycling performance, and in this case, your climbing skills and climbing fitness.

This session rates 9.5/10 on the difficulty rating scale, giving you just what you want, but more importantly, what you need -the climbing ability of a mountain goat!

James Greenwood is a competitive tri and multisport athlete currently training for Ironman Canada 2009. A level 1 Triathlon Coach, he holds a post graduate degree in Exercise Science, and is a Certified Strength and Conditioning Specialist through the NSCA. James is also currently the resident health and fitness programs expert at MyPypeline.com, and has starred in a number of multisport specific fitness videos.
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