Focus: cardio + strength
First, establish a baseline with moderate (PE 6) 30—40 minute rides on level ground. For week two, find a long, sustained climb and ride at PE 7 for 10 minutes.
Now start your stopwatch, stand on the pedals, and hammer 1 minute at PE 8 in the hardest gear you can while keeping a consistent cadence. Immediately notch down to PE 7; ride for 3 minutes. Repeat 3 to 4 times. By week four, you'll increase your intervals and intensity. "When you get out of your seat and climb, says Keller, "you're working on your quads and glutes, the two biggest muscles used in skiing.