Looking for a little advice on 'learning myself to climb good.'
I say this with 2 goals in mind. One is to be able to get over steep climbs at least mid pack in stage races. The big climb in mind is the Mogollon at next year's Gila (profile). I bring all this up now because I want to design my base with this race (and this climb) in mind.
The other is that I want to be able to help my teammates in climbing races. I don't expect to finish with the lead group, but I'd like to be able to hang on the first few climbs to help them on the descents/flats.
I upgraded to Cat 3 towards the tail end of this past season. I'm a "bigger" guy, who raced around 170 lbs at 5'11" this year. I could loose a bit more, but not that much more. I do well with track races, rolling road races, crits when I'm not OTB...
Things I'm thinking of.
- Threshold, duh. I'm sitting at 3.9 w/kg at altitude, was hoping to get up to 4.25 before that race.
- Force production. I'm a spinner... My races typically saw ~100 cadence, training ~90. I find myself suffering on local climbs partly because I spin so much faster than the guys around me, and am cooked way too soon. I need to feel comfortable pushing that big gear.
- Weight loss, yeah I'll get to that
- Climb lots. I have some great climbs around here, so I was planning on hitting them up early and often.
- Intervals on the hills (like VO2 max, when the time comes).
Was wondering if there is any weight training, or cross training that guys have found to help their force production? As far as I have seen weights really only help with the short stuff, like track. Longer stuff is better done with state dependent training.
Best thing I have around here, which will be hit up early and often in base, is the incline. Basically a stair master.
Anything else I'm forgetting? That might help?
Edit: One thing I was wondering about was cadence during boring time on the trainer/rollers after work for basic endurance/tempo. Would it help to do higher gearing, slower cadence? Should I just shoot for a self selected cadence?