Training & Nutrition - Live in Hills - Train for flats?

The area where I live is pretty consistently rolling to hilly, and I've got some planned rides that are very flat. I'm a little concerned that, since it's pretty nearly impossible to do anything besides interval training here, my endurance just won't last on the flats, where there are no downhills to give you a break! I try to keep pedaling downhill, but it's just spinning... no resistance.

Does anyone have suggestions for building endurance for that sort of ride (long, flat), when there's nowhere flat to train? I don't have a trainer, but I'm thinking about getting one.

A trainer would be a good investment, especially heading into the winter/dark season. They're not fun, but if you make up your mind that you're going to ride X number of nights after work, you just do it. They really are great training for flats, because there is no coasting.

I have one, but have found it hard to keep on it--kinda boring to me. I did try to set it up in front of the TV, but even with a magnetic one, I find the noise level kinda up there. Not horrendously loud, just need to bump the volume higher than I'd care to. If I wear headphones, well the sweat is kinda annoying with the headphones. Likewise with trying to read a book while pedaling.

Just my experiences. [I plan to keep mine, and probably will try to use it this winter on the way-too-cold-to-ride days.]

Coming from someone who lives in one of the flattest states in the US, I don't have much sympathy ;)

Don't you have long climbs to practice on? Can you drive 30mi away to ride some flat terrain?

Long climbs.... hmm... it's more like 1-3 miles generally up, then 1-3 miles generally down. There are some big climbs, but I can't do them yet. That's a whole different issue, though... :)

As for anywhere flat within 30 miles... only if I want to ride in circles.

This whole thing may be a non-issue, I just don't want to get a nasty surprise thinking I can do more on flats than I can on hills.

If you are concerned about endurance, just go out for long rides. That you get to rest on the downhill sections won't matter, especially if you force yourself to keep pedalling.

I was also going to suggest a stationary trainer for your bike. They are boring, but they work.

Other things that I have used in the winter or after an injury include any type of aerobic cross-training activity, where you can maintain a steady aerobic output more easily. This includes things like swimming laps, spin class, group aerobic classes in general, rowing machines, elliptical trainers, and treadmills. I've used all of these at one time or another to maintain my aerobic capacity for a while. They all work.

I don't get it. Just don't. You'd think that after all those hills that flats would be a breeze.

I don't get it. Just don't. You'd think that after all those hills that flats would be a breeze.

That's my hope! I've just never done it before, so I don't know.

I agree with Kuan (likely for the same reasons). As to advice, see your signature.

Well what gearing are you running? You might want to invest in compact or a tripple with 11/23 at the back. That way you can have a more consistent effort going up and down.

Well I am surrounded by flats, how about if you come up to Michigan for a few weeks and I will go down there. Sounds like a good trade to me

Well, the answer is simple. You need to learn to ride the hills at lower and consistent heart rates. That may require you to ride a lot slower than you normally do.

The bad news is that increasing general aerobic fitness can take a fair amount of time (weeks or months).

i live in an area with mountains all around - there's nowhere to go but up. but i wouldn't worry about the flats, they're easy after hill training - relatively speaking. and don't forget, on the flats you should (hopefully) have people to slipstream off, so actually there is a chance to coast and get your breath back.

the only problem i have with the flats is boredom! good luck! :D