umd

I did my PR run up a 3 mile 8% climb spinning a 39x21

Sinn

I should have modified my comment about 120+ rpm with an, 'if you are strong enough...'. This is possible for only the best of the best climbers only some of the time. I meant to contrast the person's odd 'standing all the time' climbing style with the more efficient and faster long climbing method of maintaining a higher power output with leg speed instead of brute force.

Beaker

OK chaps, here's the solution to everyone's problems here. Behold "Ultraclimber"

kimconyc

I like how the guy snaking his way at around 1:10 is faster

edit: @ 5:30

Grumpy McTrumpy

high 80s maybe 90s

Beaker

I'll grant you that Grumpy. But you have to admit, that video kicks ass. I've never seen anyone work so hard to move forward at 1-2mph.

umd

You pulled 120rpm out of your ass. Admit it...

Beaker

Grumpy McTrumpy

metronome said 88

Grumpy McTrumpy

interesting that they would choose a tune called "Rise" for the background music.

Beaker

I'm bummed that we don't get to see him go downhill on that.

Grumpy McTrumpy

god that would be scary

Hammertoe

How did I miss this thread...

Can I play...



This is the correct answer...



Everyone knows I climb with a triple 48/38/26 and an 11/34 cassette...

Rode it today for 5 x 3 min hill climb intervals...

Hill starts at 22% grade (for the first 15 - 20 yards) and averages 11 - 12% for the 3 minutes...

Cadence was 90 - 93...

stea1thviper

you don't need to train on hills to get good at hills. power is power simple as that. sounds like your real question is "how do i improve my threshold power?"

umd

Yes power is power but there are technique issues that come into play when climbing, just as aerodynamics come into play when going fast on the flats...

MONGO!

+1 climbing is as much about technique as it is power, imo. (Assuming you have the power to begin with)

mrrabbit 

First my credentials:

Was the best hill climber in the Santa Teresa Division for X-Country from 1983-86. Was also the best hill climber among my cycling buddies - did Mt. Hamilton 7 times. Oftentimes when I finished a hill - I would go back down and give my "dead" buddies a push up.

So how did I achieve this?

Welp here's what you do:

Exercise A

1. Put on some running shoes. Jog on over to a very steep hill - one that has a 100-200 yard straight alley up. ( I used Sierra Road here in SJ. )

2. Keep your arms parallel - make sure you pump 'em.
3. Use a very short stride - not a long stride. Think high cadence - but with your feet - not a crank.

4. Sprint for a full 100 yards up. Stop...catch your breath - your lungs will be burning. Walk back down.

Do the above 16 times.

Do the routine every few days - at least twice a week.

On the other days...ride your bike and stufff...but...

Exercise B

1. Hit the weight room.
2. Find the bar and cable thingy...
3. Simulate holding the top of the handlebars while sitting...do some weighted reps with both arms.
4. Simulate holding the sides of the bars while standing...do some weighted reps with both arms.

My X-Country coach made it very clear - good runners have arms that are in just as good shape as their legs. Same goes for cyclists...swimmers...gymnasts...etc.


After a few weeks of the above - time for the challenge.

Schedule a ride of 50-60 miles that includes continuous duration of 7-8 miles of hill climbing.

1. Start off at a pace - don't charge...
2. Maintain a gearing and cadence such that YOU ARE OVERCOMING THE HILL - NOT FIGHTING IT!
3. When sitting - keep your elbows down - pull BACK on the bars - not up - in sync with pedal strokes.

4. When finishing a particular hill climb - pedal over and part way down the hill - DO NOT STOP PEDALING AT THE TOP. The finish line is over the hill - not at the top.

On small short hills like with overpasses on freeways and such - go for it!. Crank up the speed - put it in a low gear - stand up - make that small hill or overpass cry for mommy! And then add insult to injury by sprinting down the other side.

...the babes and the chippendales will be impressed!


p.s. Having nice wide 44 to 46 cm bars helps alot for leverage...


=8-)

Mr. Beanz

I just love the 'best of the best' tips for the noobs! Always helpful!

stea1thviper

i started biking in illinois and did that for two years having never done any climbing. moved out to socal and have done short and long climbs pretty regularly. i also have a powermeter and i saw no changes in my power profiles because of the different terrain. i would agree that yes there is technique, but nothing that should take more than a day (if that) to figure out. i would recommend to the original poster to focus on improving his power and speed on the hills will come naturally. you don't need hills to be good at hills.

umd

I should say that technique becomes more important when you are underpowered, or even more so if undergeared. What kind of w/kg power are we talking about here? What are some examples of your short and long climbs. I'm not saying you are wrong I just want to make sure our terms are in agreement.

Also, as I said most people attack hills too hard at the bottom. If you were already using a power meter then you would have already been familar with pacing and would have calibrated your perception of effort against the power meter's readings.

Sinn

Landis's cadence seems to me to be above 100, at least 110, at certain points in this video (and I don't mean the parts where they obviously sped up the video).

https://www.youtube.com/watch?v=vxuBswG1Lmo&NR=1

forrest_m

I spent one evening a week this winter doing fast pedal drills on the trainer and have found that it has really improved my climbing for this reason - learning to apply power more continuously throughout the pedal stroke. After a good warmup, do a minute at 120-130 rpms, a minute off, 10-15 reps. I also throw 5 or 6 of these in after doing 2x20s. By the last few reps, if you aren't smooth, you won't be able to maintain the cadence...

khatfull

I just wanted to add: Thanks for this thread, it has answered a LOT of my questions about climbing technique.

MONGO!

Yeah, but he was on dope.

stea1thviper

oh oops forgot that part you mentioned. you are absolutely correct though about attacking too hard at the base. i see it in races all the time. i dunno, i wouldn't really classify that as a hill-climbing specific strategy though? people are always attacking off breaks too hard or trying to bridge too hard or something. pacing is definitely something the OP could benefit from , and comes from experience.

as far as the wattage we're talking goes, the power i'm putting out lately isn't anything special. approximately 300 watts for a 20 minute effort, 370ish watts for a 5 minute effort, and i weigh around 155.