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PAIN !!! I feel Pain! YAHHHHHHHH !!!(6 posts)

PAIN !!! I feel Pain! YAHHHHHHHH !!!cjwill
Dec 19, 2003 4:39 PM
Question from A Clydesdale (ON hills)

Is it better to ride long steep 11% grades or shorter 5% 7% 8% grades? hills really kill me on the club rides and I can stay in the pack till the fist steep hill or a medium hill later in the ride. how can I train for this type of situation ? I have just started riding a steep hill on sundays to 2 miles, 8%-11% grade. 45mins really hard for me right now. or should i focus on some other type of hills? Please ring in.... be nice. ;-) (# 215 - 5'11")
I would say...davet
Dec 19, 2003 5:28 PM
if you want to train for hills, you ride hills. Take it a little easier at first, but then as you get better challenge yourself as to speed and endurance. Try to make each hill a 'personal best' as you get stronger. Was it LeMond that said 'It doesn't get any easier, you just get faster'?
I would say...Louis_G
Dec 19, 2003 7:38 PM
I'm a big guy as well (6'5" 225lbs). I have trouble when the grade gets above 8%, especially in my knees along the sides.

If I start twisting my ankles so that my toes are pointing towards the top tube I'm done, my knees will be shredded and I won't even be able to walk when I get home.

I'm trying to keep up with my friend who is much lighter (~180lbs) and in general I can although his long hill ride endurance is much better than mine. The hills in my area all take about 30mins-1hr to climb which is my limit for hard riding so I can keep up with him for that long and then rest on the downhill. Problem is if I go to the mountains or a hill that takes longer than 1 hour, I crap out.

My strategy for this coming season is to switch from Speedplay X2 to Speedplay Zero pedals and adjust them so I can't point my toes in. Second part is strength training. I have been putting in a lot of time in the gym on stair master and elliptical trainers with high resistance. I find that having stronger legs helps me to keep energy and avoid cramps when climbing out of the saddle (which is key for me to avoid shredding knee, especially on 12-16%).

I have also been riding to my local big hills, and the street I take to get over there has 500' over a bunch of little steep rises. So I go nuts on those and sprint up them as hard as I can go. I've found that this has helped.
riding hills...rwbadley
Dec 19, 2003 11:15 PM
is a mindset. Avoid too high a gear. Hear ZZ tops She's got legs (haha other post.) Hmmm.. over time some weight loss can't hurt either, that will really show a diff.
riding hills...jppe
Dec 20, 2003 2:00 PM
Let me say right off that I've only been riding a couple years and am still learning but can share 3 things that have helped me. Finding the right gearing-I changed my cassette to a 12-27 which made me slightly slower but it also made it a little easier to spin. I'd rather spin a little higher cadence than push a harder gear for a long time while climbing. Losing weight-I dropped around 7-8 pounds (180 to low 170's) and was amazed at how much difference that made in both added strength and endurance while climbing. Practice-climbing to me is a big adjustment from rollers because of the slower cadence while pushing a little harder gear than what I'd normally push. Just understanding what it feels like to be in that position for a long time and realizing it's okay to go slower was a big adjustment for me. Now I just try and find the cadence that I'm comfortable with and stick with it. But I do think it gets better with more time in the saddle on hills. Good luck!!
Dec 20, 2003 5:45 AM
if it is really "pain" then my guess is that you are pushing too big a gear. Taxing knees, burning quads.

Get where you can sit and climb for 45 minutes without stopping. To do that you need to back off gearing and speed and just develop some endurance.

Jumping straight into the steep stuff will just have you anaerobic.