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03-15-05, 05:32 PM
i was wondering if anyone had any suggestions on hill intervals. i have a good .5 mile hill just down the street that varies from 5% to 10 or 11%. average is about 7%. i also have a hill thats about 100 yards long that is between 15 and 20%, but haven't checked it yet. i was wondering if anyone had any suggestions on some hill intervals i could to to get better at serious climbing. right now, i can only do a 3 mile or more climb once a week, but i have several to choose from. when the summer roles around, i will be able to do big climbs 2 or 3 times a week, but untill then, i was wondering if i could maximize the benefits of the hills i have to help my overall climbing abilities. i know i could simply ride up the hills several times, but i was wondering if there were some good climbing specific drills i could do to make the most out of the training. the guy who is coaching me suggested that on long climbs i stay in an easy gear, seated for 40 seconds at a 90 to 100 cadence, then stand and spin the same gear (or one more gear up)out at 110+ for 20 seconds, and repeat for the duration of the climb. he said these drills have done a tremendous amount for his climbing, but the hills i have to work with throughout the week are too short for this. any ideas?