|Aerobic Threshold and Climbing||Mark50|
Apr 17, 2003 4:41 PM
|I've been doing a lot of climbing and reading about pushing my threshold up and getting more and more confused. One school of thought says find your heart rate at lactate threshold and stay with in a few heart beats beneath it and find a long hill of moderate grade and don't go anerobic. The other school of thought says do climbing sprints and go way anerobic doing several reps with adequate rest in between.
Maybe its best to do both, but I am trying to develope a consistent training method to push up my limit. I am 50 years old, fairly lean, and love to climb but my threshold is not rising perceptably. Any thoughts from the experienced middle aged racer would be greatly appreciated. My goal is to get better and competitive for my category (50+) at TT and climbing TT.
Apr 17, 2003 5:25 PM
|You can do hill intervals, big gear climbing, climbing at your limit - all build the ability to go up faster. You say your threshold is not rising. Recognize this takes months and maybe years, not weeks. However, over the period of a few weeks, you should see an increase in average speed if you are new to the sport and not trained for it. Me, I never expect to see any improvement, because I've been doing it for nearly 40 years so I'm already plateaued.|
|Both: If LT doesn't rise; increase power at LT with hillervalsnm||Spunout|
Apr 18, 2003 4:09 AM
|Timing is everything for specific training||CARBON110|
Apr 18, 2003 6:46 AM
|Dont do Anaerobic all out climbing more then once a week unlss your in a group ride or a race. Finding your LT is very important and you can do this by several ways. The easist is to do a 30 minute all out TT and record the last 20 minutes and take your average HR. As far as doing hill intervals at LT I would recommend you NOT do them more then one a week but perhaps you could do the same hill twice. Write down the time it took you, how you feel and contrast it to future efforts. Do the hill twice and make sure the next day is very easy on the bike.One of the biggest things I learned this winter, other then how to avoid cars ( lol )was how to go out on m rides everyday in a place like Asheville that has one flat road and climb without exhausing myself. Its easy, just use bigger gears, like one or two up from the one you would normally use, and slow down. I like to keep my HR at like 155 or below and I go slow up my favorite climbs build some muscle, get to improve my down hill skills after and Im not tired the next day. When I ride with the local Pros, I asked how come the don't help the local amatures out more with advice and rides etc.
Simple they said, if we rode with the clubs we would have nothing left for the races! After doing this for 2-3 months or even 3 weeks you will notice a big difference and it will be scond nature to you when it comes to riding aloone and how to judge your perceived effort. The you become smart about how to ride when not racing. Also you wll notice that high cadence on climbs comes alot faster. Good luck
|one more thing to consider.....this shows great performance||CARBON110|
Apr 18, 2003 6:59 AM
|doing 15 minute intervals in the saddle in your 52-12 pusing a cdence of 50-52 rpm will makea big difference. Do this on a flat course once a week doing two intervals. It will kill your legs so take it easy before you do it and the day after. You can do them standing if you want to improve your standing power but for TTing in the saddle the whole time. Have a 10 minute break beetween the 2 intervals|
|Timing is everything for specific training||mla|
Apr 18, 2003 7:05 AM
|Thanks for the advice from everyone. I am trying to put a weekly training schedule together that allows some flexability and also improves my climbing and ups my threshold. I appreciate the time you took to answer my post.|
|Bigger gears means bigger cogs (smaller gears) (nm)||Kerry|
Apr 19, 2003 6:19 AM