Sep 30, 2003 8:20 PM
|One of the things I do to get better at climbing is hill repeats. Near my house is a 1.5 mile climb that's about 6%. Not exactly a mtn. but its something. Usually I stay seated the majority of the way and try to se how fast I can climb to the top. Should I also climb the hill 100% out of the saddle? Will that help my climbing?
|re: Hill Training||R600DuraAce|
Sep 30, 2003 8:33 PM
|I think I would consider that hill profile a roller. If you can max out your effort on that climb with the biggest gear you can use, you will do great with speed on flat and roller overall. The distance of the hill is short enough for you to recover once it is over. The hill is too short to really get yourself trained to climb real mountain. Real mountain climb takes longer to climb, 30 minutes?, and much steeper and uneven grade.
When comes to climbing mountain, it is all about staying under your LT and suffer your way up. :-D
Oct 1, 2003 3:26 AM
|Mix it up a bit. Start your session by spinning up in an easy gear. Next time, use one harder gear. Try going up in a pretty hard gear, standing for 10 strokes and sitting for 10 strokes (the Pantani). Big power workout: Try grinding up in 53X12.
Basically, time yourself and make this hill an interval session. Recover by spinning down to the bottom for a time equal to or 1.5 times the interval. So, take any of your *favourite* interval workouts and apply them to this hill. Even sprints and speedwork, but rest well and recover.
|Good Ideas...My favs are...||biknben|
Oct 1, 2003 5:46 AM
|I have two fav. hill workouts that I do on 6-7% grades.
-2 minute interval, stand every 30 seconds for 10 crank revs. 4 minute recovery. Repeat 6-8 times. Cadence around 80 rpm. For this, I try to choose a gear that makes me mash when seated but spin while standing. That way I don't need to shift during the interval.
-90 second interval, 60 seconds seated w/ gradual increase in effort. 30 seconds standing sprint. 3 1/2 minute recovery. 2 sets of 5 reps. Min. of 5 minutes between sets. The key is the gradual increase in effort. If you go too fast too soon you have noting left for the sprint.
Oct 1, 2003 12:27 PM
|There is also the power aspect to climbing. On a particularly steep climb, one notable rider... Bobby Julich once told me about some of his methods. Such as dividing a climb into 3 sections, and start on your 23, then drop to your 21 for the second 3rd, then down to 19 for the remainder. Roll back down to the bottom and repeat starting with your 21. Do this until you fall over... I guess.
Second one would be on a particularly steep hill, spin up seated till about 2/3 way up, drop to next lowest cog, come to a complete stop and then power your way over the top.
Oct 1, 2003 3:29 PM