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climbing workouts - intervals vs. long & sustained(4 posts)

climbing workouts - intervals vs. long & sustainedmcbaker55
Jun 18, 2002 8:45 AM
Which do you find to be more productive in improving climbing ability - longer 10+ minute climbs that better replicate race conditions, or shorter, higher intensity hill intervals. As a vet expert mountain biker who just moved from the Northeast to the Northwest, I am accustomed to shorter more technical single track climbs and am having difficulty adjusting to the long fire-road climbs that I face here. I usually find that the people who beat me tend to just slowly draw away from me - no drama, no explosion - they just pull away

The vital stats:
34 years old
143 lbs
train mostly on road
competitive in class, but want to win


longer 10+ minute climbs that better replicate race conditionsbrider
Jun 18, 2002 9:01 AM
The key phrase you used is "better replicate race conditions." But with that, don't neglect the technical ascents that trip up every one.
re: climbing workouts - intervals vs. long & sustainedLC
Jun 18, 2002 11:38 AM
I would use a combination of long hills big ring climbing to increase leg strength and repeated shorter hill intervals to increase lung capacity. You can use your road bike or on the forest service road a Mt bike if it is not rear suspension.
Jun 18, 2002 11:54 AM
I do a variety of different hill intervals. Earlier in the season, in my Build period, I tend to do a lot of 10-20min hill repeats at around my LT. Later on, I add ~5min VO2 ints at LT+5-10, and very short 'all out' intervals. This combination works the different energy systems and also simulates the different types of efforts found in MTB racing.

I also do big ring climbing - kind of like weight lifting but very cycling specific. I do 4 x 5min @ 55-60RPM/ 5 min easy spin. I do these only in the Base/Build periods, however as they are pretty tough to recover from.

Another thing you might try is very long climbs 30-60min + if you can find such a hill at LT-10 during a longer, moderate workout day.