Hi Bill , I´m 40 ys ,58 kg and i cycle a M/B each weekend 2-3 hours at maximum and four times per week in runner at 10-12 khm speed for 10 khm dist.(2 INCL)Is it better to cycle mostly uphill at a lower speed and less time instead of flat sets at a higher speed?How can i improve my strength in uphills?Offroad training will be more effective? Thanks in advance Fanis-M/B addicted

Dear Fani, if you want improves strength in up hills you need to train more in hills. One training per week is enough. Early season you must build more strength endurance and late season to concentrate at Tempo and power. Also you can do another training with hills in running, but you must be very careful with your knees end generally not to be injured.