Training & Nutrition - Which Hill to Train On?

I have two hills within 100 yards of my driveway. One is 0.2 miles about 9% grade. Hill 2 is 0.3 miles and is about a 10% grade. Which hill would be better? Maybe I should alternate. I also was wanting to know how to train using these hills. Should I just try to climb one of them repeatedly until I blow up? How many reps and how much effort? Thanks for the help.

They are so short, you can really only do WRI's ;)

Actually they are anaerobic capacity intervals.

I'm guessing you can do the climbs in under a minute? You can pace them two ways:

1. Start with an all-out sprint, and then keep pedaling as hard as you can until the top (your speed/power will fade) This is the WRI method, or:

2. Do them at a steady intensity that you can just hold until the top (your speed/power remain relatively steady)

Soft-pedal for a few minutes between reps. Try for at least 5. Stop when your time to the top becomes noticably longer.

Oh, and use both climbs.

I have two hills within 100 yards of my driveway. One is 0.2 miles about 9% grade. Hill 2 is 0.3 miles and is about a 10% grade. Which hill would be better? Maybe I should alternate. I also was wanting to know how to train using these hills. Should I just try to climb one of them repeatedly until I blow up? How many reps and how much effort? Thanks for the help.

I think those are qualified as rollers. :p

Those hills are way too short. Try to find a hill at 10% or so for 2 miles and do that a couple of times a day.

My favorite hill is 17% grade and is just under a mile. A couple of times a week I will ride up and ride down and do it one more time. Some of the sections are more like 22%, but hill are not even all the way.
First time I did it I failed, tried again, failed and then eventually made it to the top.

In about 2 weeks I doing a mountainl with some friends that is 10% average for 10 miles. I done it before. I just love the descent -I like going fast - like 55 - 60 mph. Have to watch out for that one real hair pin turn though. I had a real bad crash there once. Landed in the hospital and didn't walk for 4 months.

fuzz with the always informative post! :thumb:
Hey fuzz - I want to hire you as my coach, interested?

.2 @ 9% ? .3 @ 10%?

I don't see any difference at all