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rolling hill advice(7 posts)

rolling hill adviceGall
Apr 11, 2002 6:02 AM
hello again..

living in Pa I deal with rolling hills on just about every ride.

my problem is i slow down so much when going back up and i start to really grind. but then when i shift to a smaller gear i spin out.

any tips on how to better deal with this?


ps. why doent the "search" on this site work right?
If your problem is not simply one of strength or low strength-bill
Apr 11, 2002 6:50 AM
to-weight ratio, then it's probably, if I am reading Mr. Joe Friel correctly, a muscle endurance issue.
To improve muscle endurance, well, read Friel, but, if you want to listen to me instead, you need to stress your legs just below or at your LT for greater periods of time. What's probably happening to you is that, when you don't have enough gas aerobically to get up the hill, you go anaerobic, which can be sustained only for short periods, and you blow up. You need to get more gas out of the aerobic levels of exertion.
My guess is. . .allervite
Apr 11, 2002 7:46 AM
It is a little of everything. I would suggest a lot more miles and a sprinkling of strength work.
Apr 11, 2002 8:41 AM
Wasn't my post, but definitely applies to me. Now that I can ride outside and am riding real hills again...

Thanks, makes sense...

Try Tempo-style Workouts...James Curry
Apr 11, 2002 9:54 AM
...going on what someone else mentioned before, about LT training. It's hard at first to get used to the increased resistance, but try and maintain these figures the next time you go out:

1. HR just right below LT, the whole time (about 80%)
2. Cadence should be low like 65-80 rpm.
A) You are going to slow down, so don't use a speedometer, or it will be a discouraging factor in your workout.
B) You will go over the LT for a while, but don't go over it by much. That's the whole point.
C) STart out at like 10 minutes on not-so-rolling terrain. After a while extend the duration of the exercise and venture into the hills.

After a month of tempo, like 2 - 3 times a week, you raise the LT, and your bodies ability to flush lactic acid. The low cadence also is muscle building.

It's hard to time your cadence, shift down for uphills, maintain your HR, and concentrate on breathing, but afer a while you get the hang of it-I swear these work! I am convinced that these level three/4 workouts are the key to bridging the gap between the Winter base miles and Spring-time speed work.

Someone's probably going to come back with pessimistic research proving how riding like this causes brain cancer or something, but I beleive that it is a crucial exercise.
Good workouts, but they cause cancer. (nm)shirt
Apr 11, 2002 11:27 AM
Not if done while turning left. (nm)allervite
Apr 11, 2002 1:41 PM