Training & Nutrition - Building up-hill strength

For the past 12 years, I rode a mt. bike and had no problems tackling hills. Now I've got a road bike where the lowest ratio is still too difficult (even with a 30 - 25 front to rear gearing ratio) for me to take some hills which I previously considered easy. Can anyone recommend some strength training excercises? I've got access to a fitness center. Thanks.

How steep/long are these hills?

It might just be a matter of getting used to the new gearing, you may adjust quicker than you think.

I would go sport specific. Find a hill that kills you and keep doing it. Try to go 2-4 times a week like you would with regular weight training.

Well, I live in Cupertino as well, so I share your pain. :D

One suggestion I have is to continue doing more hills. I would start with the smaller, easier ones first and work my way up to the larger, steeper one later. You might also look into replacing your rear cogset with something having a smaller ratio.

A lot of hill climbing is psychological. The first time up a hill is the hardest because you don't know what to expect. Maybe you don't get all the way up the beast the first time. The next time you can go just a bit further.

I've been working with my wife, who recently got back in the saddle after a long 17-yr hiatus from biking. She joined a local bike club and started out with the easier ride classifications. Now she is riding up practically anything around here. Just last week we did Montebello Rd. for the first time and this week we are planning on ascending Page Mill Road to Skyline Boulevard the first time for her.

What is the gearing of you mtn bike? I ride a Bacnhi Volpe with 30 - 34 front to rear on the road. Maybe you just need locer gears.

Sport specific is good, but I also hit the gym 3 days a week and do leg lifts, curls and presses. Seems to help.

Joe

Well, I live in Cupertino as well, so I share your pain. :D

One suggestion I have is to continue doing more hills. I would start with the smaller, easier ones first and work my way up to the larger, steeper one later. You might also look into replacing your rear cogset with something having a smaller ratio.

A lot of hill climbing is psychological. The first time up a hill is the hardest because you don't know what to expect. Maybe you don't get all the way up the beast the first time. The next time you can go just a bit further.

I've been working with my wife, who recently got back in the saddle after a long 17-yr hiatus from biking. She joined a local bike club and started out with the easier ride classifications. Now she is riding up practically anything around here. Just last week we did Montebello Rd. for the first time and this week we are planning on ascending Page Mill Road to Skyline Boulevard the first time for her.

I was having problems with Page Mill up to Foothill Park. Curious, which bike club did your wife join? Western Wheelers or another one?

What is the gearing of you mtn bike? I ride a Bacnhi Volpe with 30 - 34 front to rear on the road. Maybe you just need locer gears.

Sport specific is good, but I also hit the gym 3 days a week and do leg lifts, curls and presses. Seems to help.

Joe

The Vigorelli comes with a 30 to 25 front to rear ratio as its easiest gearing.

I was having problems with Page Mill up to Foothill Park. Curious, which bike club did your wife join? Western Wheelers or another one?We have a family membership in Western Wheelers. Also, we have joined Alto Velo for racing.

Pick a gear that is too high to use for the hill, and trudge up it. Or, get a singlespeed or fix. Thats how the poor man does it!!!

The Vigorelli comes with a 30 to 25 front to rear ratio as its easiest gearing.
That's what you stated as your road bike, I thought, in your first post. Are you saying the MTB is geared the same? But the road bike is harder to climb with?

Sorry I'm confused.

Joe

Hi,
First, if you re going to hit the gym, you need a balanced program. If you get unequal development that will lead to trouble. Next, you can prob put on a slightly larger cassette. That won't change things much. But while you're buidling up your legs...you could get a new rear cassette with a 32t or a 34t which would need a new rear der. Pricey, but it beats walking.

Start off very easy, the smallest weight possible, and very few reps. Build slowly.
When your body adjusts to the new routine you can add weight quickly for a while; but that will slow down. I do one upper body workout and one lower body workout a week. It's enough if you're also riding. Do abs with arms and the back with legs.
Anyway, there are a lot of good exercises.
For the core my 3 fave exercises are
1) Roman Chair ( I love this one, but I do seated rows to build up my back for a month or more to get ready)
2)Incline situps (don't forget the twist, and don't start on an incline unless you love pain. After a month on the gym, and after a few easy crunches, do a couple at a slight incline. You will cramp doing this exercise eventually, just walk it off.
3)seated rows.....great exercise, but it works best if you're feet are at the same level as your butt (or close to it)
Legs....
1)Leg extensions (do the last set working only the upper third of the extension to nail the Vastus Medialus
2)Leg curls. I try to keep the weight on extensions and curls close to each other.
3)Mini-squats....you only want the knee to bend as much as you do when pedaling. Good form is vital. Keep your butt underneath your shoulders. You may need someone to train you for that. If you haven't done squats before, getting a trainer to show you how is something you should do...especially if you plan on doing full squats.
4)Calf raises...surprisingly effective. Occasionally do a set lunging against the calf machine.
Arms....
1)AN exercise that uses most of your range of motion in pushing. Pushups are limited in effectiveness. Dumbell press, most machines, are fine.
2)I invented this one. Lean forward while holding a dumbell and place a hand on a bench or rack so you are at least at a 45 degree angle. Make a motion like you were drinking from a cup, but... keep the palm facing down, and the motion up and down.You only ned the upper 1/3 of the movement which keeps the delts working. This gets front and rear delts; think of it as a core exercise.
3)Dumbell rows (lean over a bench or use a machine). Use full range and it will use your back a little.
4) Lat pulldown/close grip pull down. Do lats in one arm workout and then the close grip pulldown on the next workout.

That's what you stated as your road bike, I thought, in your first post. Are you saying the MTB is geared the same? But the road bike is harder to climb with?

Sorry I'm confused.

Joe


Sorry, I was unclear... My Mt. Bike has a ratio lower than 1:1, meaning every revolution of the crank results in less than one revolution of the cassette. In contrast, the road bike's lowest ratio is greater than 1:1.

Sorry, I was unclear... My Mt. Bike has a ratio lower than 1:1, meaning every revolution of the crank results in less than one revolution of the cassette. In contrast, the road bike's lowest ratio is greater than 1:1.

Ok that's what I thought you just need to change the gearing on your road bike. Sure you will likely get stronger and not need it on the current hills, but I love wide gear spreads so I feel like I can attack any hill. It likely doesn't have to be as low as the mtb because that is designed for steep dirt hills. The pavement should be easier for any given steepness.

Joe

You can probably change the rear cassette up to a 27 for a nominal fee. And keep climbing, don't give up, go farther and higher as the weeks progress till you will notice that that hard hill 2 months ago is a lot easier. I swear that will do it for you :)