Laurie Granger: Hello, my name is Laurie Granger. Today, we are talking about riding an indoor stationery bike. Right now, we are going to talk about the seated hill climb. When we move from our warm up, we want to increase our resistance enough so that you feel as if you are on a hill. Lets say the scale is 1 to 10, a seated climb is maybe beginning at a 6. You incorporate your leg muscles a little more than you did in your warm up or if you were racing, and as you add resistance, you feel the need to push your heels down as you kick your toes out.

Keep your upper body nice and relaxed, keep your chest lifted, shoulders down and back, your gaze and your chin over the flywheel, your abdominals are on, and you paddle forward.

Lets try to maintain the spins, as we add resistance slowly to our hill. Sometimes it may feel like wind, sometimes it may feel like a hill. What's important is that your paddle stroke stays consistent. Kicking your toes towards 3 oclock, pulling your heels to 9, picking up your knees and continuing in a very consistent, focused paddle stroke. Alright, lets move on.