1+ mile hills
Ascent: Don’t attack. “In races, a lot of athletes will out-climb me,” Lieto says. “But I out-ride them.” Why? Because he doesn’t overexert himself on the hills. “Being aggressive is easy when you’re fresh and your adrenaline’s going, but you’ll pay for it on the fourth or fifth hill, or on the run.” On training rides, find your ideal tempo for the distance you’re racing, then stick to it on race day.
Near top: Stand with 15 to 20 meters to go to regain your momentum for the descent, but you don’t want to be out of the saddle for more than 45 seconds.
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