Riding mountains vs flat lands
#26
Portland Fred
If you don't routinely ride hills/mountains, you really owe it to yourself to drive out to one of the big climbs on that ride and try it out. If you don't already have a compact crank, get one of those first.
The mental part of climbing might be the toughest... if you don't know how much farther you have to go it can really mess with your head. If you've already ridden the climb even once you will know what's going on and what to expect and that makes a huge difference.
The mental part of climbing might be the toughest... if you don't know how much farther you have to go it can really mess with your head. If you've already ridden the climb even once you will know what's going on and what to expect and that makes a huge difference.
When you've been out all day, you'll get really depressed if you can't tell if you have hundreds or thousands of feet to go to the top and if you can get more water in 2 miles or 8.
Gearing is helpful. You can do anything on anything if you're willing to suffer enough. But suffering sucks.
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#28
Portland Fred
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The physics of climbing vs. flat riding vs. riding indoors are different. It feels different because it is different (sometimes it's not your imagination). And that's why performance in one doesn't transfer fully to another.
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Right. In any case, my own short mountain rides with lots of 6-8% grades consistently average 12-13 mph. In my last mountain century (9800 feet of climbing) I averaged 10 mph. That was considered slow. Most people averaged 11-12. My flat rides come out around 16 mph (I could go faster but, around here, flat rides inevitably have lots of stoplights).
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There are differences for sure, weight being the biggest factor (big heavy dudes wil have a harder time climbing against stick figures) but in terms of your own personal performance, your success will almost entirely depend on your ability to generate the required power over the time of the ride. If you could train at that similar power on flat lands, you will be equally prepared. It's not like you suddenly lose 10+% of your power because you suddenly start climbing.
I'm a believer of being able to train flats to ride big climbs. I have a local loop with 6000 feet of climbing in 50 miles right out my front door, and I'm plenty well prepared for them by just doing aggresive trainer rides of adequate length. The main thing is to make sure you're doing enough time on the flats - since you might be going 8mph up a long climb, you'll have to adjust for that duration on a flat effort so you don't get rudely awakened when you realize that a 50 mile hilly ride can take an hour longer than a flat one.
Another consideration for beginners or weaker riders is of course, if the % grade of the hill is too steep for them to generate enough power to keep cadence reasonable, which often happens over 12+% grades even on a triple. Even then though, you'll be just a good hammering it on a flat road or trainer at similar wattage of the climb, rather than dismounting and walking the hill if you're trying to ride it repeatedly without being ready for it.
I'm a believer of being able to train flats to ride big climbs. I have a local loop with 6000 feet of climbing in 50 miles right out my front door, and I'm plenty well prepared for them by just doing aggresive trainer rides of adequate length. The main thing is to make sure you're doing enough time on the flats - since you might be going 8mph up a long climb, you'll have to adjust for that duration on a flat effort so you don't get rudely awakened when you realize that a 50 mile hilly ride can take an hour longer than a flat one.
Another consideration for beginners or weaker riders is of course, if the % grade of the hill is too steep for them to generate enough power to keep cadence reasonable, which often happens over 12+% grades even on a triple. Even then though, you'll be just a good hammering it on a flat road or trainer at similar wattage of the climb, rather than dismounting and walking the hill if you're trying to ride it repeatedly without being ready for it.
#33
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Just for a little background, I'm new to road cycling (riding about 2 months) and have been using this forum as a resource.
We live where there are small hills but no real mountains - we are about 2 hours away from the NC mountains. There's a century ride in the mountains in June that has roughly 9,000 ft of cumulative climbing elevation. There's also a half century that has about 4,000 ft climbing elevation. I want to participate in one of these rides this summer. Is there any general rule of thumb where "x" number of flat miles equate to "x" number of mountainous miles???
We live where there are small hills but no real mountains - we are about 2 hours away from the NC mountains. There's a century ride in the mountains in June that has roughly 9,000 ft of cumulative climbing elevation. There's also a half century that has about 4,000 ft climbing elevation. I want to participate in one of these rides this summer. Is there any general rule of thumb where "x" number of flat miles equate to "x" number of mountainous miles???
Civil engineers usually route roads up valleys and use switch backs when necessary so most paved roads have grades under 6%. You can choose gearing for such a grade that will keep you pedaling at a comfortable cadence and all-day endurance pace; although the specifics will vary (a 140 pound climber can do it with 39x26; although the same guy with 50 pounds of middle aged spread would need 39x34/34x29/30x26).
150W (an all-day pace) can have a 145 pound rider atop 20 pound bike traveling at 19.5 MPH on flat ground or 6.9 MPH up a 6% grade so a given distance up the mountain would be like 2.8X the distance on flat ground.
Things are rather different once you run out of gears and start standing at a low cadence. You recruit muscles differently, can fatigue much faster, and it's decidedly different.
Last edited by Drew Eckhardt; 12-27-12 at 04:15 PM.
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It is. Get a powermeter, train so you can crank out like 250 watts steadily for 2 hours on flats, and you'll be able to crank them out on hills so long as they're not insanely steep requiring like 300 watts just to stay up. For longer distances, you'll have to hold that wattage longer.
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Thanks for all the info guys. I'll certainly ride the mountains a couple times before the event - just not regularly due the travel time. I think I'll give the century a try. I'm not in great shape, but certainly not in bad shape either. I weigh about 150lbs and may drop another 10lbs just to improve the summer riding season. My bike has a 50/34 compact so I'm betting that I'll be OK on gearing.
I certainly agree with those of you who say a lot of it is mental. I think that is true with a lot of things in life. If you think you're going to fail, well....
I certainly agree with those of you who say a lot of it is mental. I think that is true with a lot of things in life. If you think you're going to fail, well....
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It is. Get a powermeter, train so you can crank out like 250 watts steadily for 2 hours on flats, and you'll be able to crank them out on hills so long as they're not insanely steep requiring like 300 watts just to stay up. For longer distances, you'll have to hold that wattage longer.
I would like to be closer to a hill as I find it mentally easier to grind out a 40 min interval on a hill than on the flats but at the end of the day power is power and if you can put out x watts on the flats for an hour, you shouldn't have any problem putting out x watts on the hill.
With all the on line calculators and GPS mapping tools available it's not difficult to figure out what kind of gearing you need for a particular hill. I think most guys are too macho and end up over gearing for hills.
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I'm 60, live and ride at sea level, flew to CO one day and did a century the next day with 12,500' of climbing topping out at 9000' above sea level. My avg speed was 14 mph. I'm not blowing my horn and am not anything special when it come to riding. I just post this to illustrate that I think some are making a much bigger deal out of it than it deserves. They way you accomplish stuff like this is by going and trying, not by sitting in front of a computer endlessly hashing over inconsequential minutia. And if at first you don't succeed, try again. Sheesh...
#40
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Fitness wise, the advice to work up to a century is good. The advice to once in a while travel to the mountains to train is good; bring some buddies and make a day of it. On the fitness front, finding some long country roads (doesn't matter the terrain) and keeping a pace where you are breathing heavily and can't talk for 20 minutes at a time is good training.
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Last edited by Brian Ratliff; 12-27-12 at 06:21 PM.
#41
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It is. Get a powermeter, train so you can crank out like 250 watts steadily for 2 hours on flats, and you'll be able to crank them out on hills so long as they're not insanely steep requiring like 300 watts just to stay up. For longer distances, you'll have to hold that wattage longer.
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Heck, while I do most of my training with virtualpower on a trainer (since all my weekday rides are indoors), I still rely on good ol' HR and average speed on known segments for my outdoor pacing both for training and racing. HR alone should get you close for keeping your intensity on flats enough for a similar HR effort on hills.
#45
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I can always tell when the people commenting have never ridden for hours at a time in the mountains. The big difference is that the power requirement to keep moving forward is unrelenting. On flatter terrain, you might put out the same wattage, most of the time, but it's common to relax once in awhile. That relaxation period often goes unnoticed. Try that on a big climb and you'll be going backwards.
There really is a big difference between training in the mountains, compared to training on the flats. You need to train in the mountains to be proficient at climbing.
Body weight can be a huge issue. Heavy riders can ride well on the flats, where wind resistance is the major obstacle. Put those guys on a hill or mountain and a 20 mph average guy will ride at 8-9 mph.
There really is a big difference between training in the mountains, compared to training on the flats. You need to train in the mountains to be proficient at climbing.
Body weight can be a huge issue. Heavy riders can ride well on the flats, where wind resistance is the major obstacle. Put those guys on a hill or mountain and a 20 mph average guy will ride at 8-9 mph.
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I can always tell when the people commenting have never ridden for hours at a time in the mountains. The big difference is that the power requirement to keep moving forward is unrelenting. On flatter terrain, you might put out the same wattage, most of the time, but it's common to relax once in awhile. That relaxation period often goes unnoticed. Try that on a big climb and you'll be going backwards.
There really is a big difference between training in the mountains, compared to training on the flats. You need to train in the mountains to be proficient at climbing.
There really is a big difference between training in the mountains, compared to training on the flats. You need to train in the mountains to be proficient at climbing.
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I can always tell when the people commenting have never ridden for hours at a time in the mountains. The big difference is that the power requirement to keep moving forward is unrelenting. On flatter terrain, you might put out the same wattage, most of the time, but it's common to relax once in awhile. That relaxation period often goes unnoticed. Try that on a big climb and you'll be going backwards.
There really is a big difference between training in the mountains, compared to training on the flats. You need to train in the mountains to be proficient at climbing.
Body weight can be a huge issue. Heavy riders can ride well on the flats, where wind resistance is the major obstacle. Put those guys on a hill or mountain and a 20 mph average guy will ride at 8-9 mph.
There really is a big difference between training in the mountains, compared to training on the flats. You need to train in the mountains to be proficient at climbing.
Body weight can be a huge issue. Heavy riders can ride well on the flats, where wind resistance is the major obstacle. Put those guys on a hill or mountain and a 20 mph average guy will ride at 8-9 mph.
Actually, the more accurate situation is that riders who ride the way you describe, who take it easier on the flats than the hills, need to learn to ride harder on the flats. Hills just force the issue of putting up more intensity, but if you can control the intensity without the hills, you really don't need them.
A HRM is an inexpensive but very useful tool for steady state nondraft training rides to maintain similar efforts on flats compared to hills. If you're maintaining the same HR on your flat sections as you do on the climbs, you'll be close enough in power that you'll get similar training effect from both. Slap on a powermeter, and it'll be even more precise.
I don't disagree with you that most riders will take it easier on the flats than the climbs, but that's more a reflection on the rider's habits than the reality that if you're putting up similar power for climbs or flats, you'll be getting very similar training effects and will be similar prepared for race day.
#49
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The theory is perfect, but the reality is often different and controlled by the rider's mind.
That comes about from the realisation that a 10-mile climb at 5mph is going to take two hours, instead of the half-hour that the 10-mile flat ride took a short while back at 20mph... at the same intensity.
There are a ton of tricks that the mind can play over that two hours...
That comes about from the realisation that a 10-mile climb at 5mph is going to take two hours, instead of the half-hour that the 10-mile flat ride took a short while back at 20mph... at the same intensity.
There are a ton of tricks that the mind can play over that two hours...
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I can always tell when the people commenting have never ridden for hours at a time in the mountains. The big difference is that the power requirement to keep moving forward is unrelenting. On flatter terrain, you might put out the same wattage, most of the time, but it's common to relax once in awhile. That relaxation period often goes unnoticed. Try that on a big climb and you'll be going backwards.
There really is a big difference between training in the mountains, compared to training on the flats. You need to train in the mountains to be proficient at climbing.
There really is a big difference between training in the mountains, compared to training on the flats. You need to train in the mountains to be proficient at climbing.
Apart from the pscychology (lots of people find it harder to push themselves on flat ground than in hills and many fail to pace themselves on hills) it's pretty much the same as riding on flat ground until you run out of gears and a little planning can usually prevent that.