Ironman Hill Training

You probably already reviewed this, but to make sure we cover the bases, this is the typical HIM progression:

I think you can use the “normal” programs and consider how you plan to ride those hills. Depending on the volume you pick, there are plenty of workouts that allow use of high force & low cadence… if that is what you expect to do.

Using an ERG trainer, in low gearing (34x17 or slower) along with slower cadence (60-70 rpm) can do well to prepare for climbing hills. Here is my initial guide on low cadence work that generally applies in this context.

The other thing that must be stated is to consider your gearing. If possible (and not already present on your setup) look into more appropriate “hill gearing”. That may mean changing the cassette and even rear derailleur, but it can be a smart change when you have those hills to contend with on the run.