Advertise on Bikeforums.net



User Tag List

Results 1 to 3 of 3

Thread: hill climbing

  1. #1
    Roadie
    Join Date
    Jun 2004
    Location
    israel
    My Bikes
    kestrel
    Posts
    370
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    hill climbing

    i am starting to train for hills and wanted to know if anyone has an off-the-shelf hill training program.
    my goal is to reach my personal hill climbing max in 2 months

    i live not too far from a 2.5 km hill with ca. 5-13% grade, I also am within driving distance of more serious climbs, 900 meter climb in 24 km etc.

  2. #2
    Climbing Fool terrymorse's Avatar
    Join Date
    Dec 2004
    Location
    Palo Alto, CA
    My Bikes
    Scott Addict R1, Felt Z1
    Posts
    3,019
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)
    Off the shelf 2-month program, no. But I can tell you what I do. I climb a lot of hills at a variety of different intensities.

    Here are the workouts that I use throughout the year:

    Strength work: 2-3 hours climbing in a bigger than normal gear, in the saddle.
    Power work: 3-3.5 hours climbing at tempo pace (76%-85% of max HR).
    Power intervals: intervals performed near lactate threshold (86%-93% of max HR). Length of interval from 15-20 minutes, 60-90 minutes total time near threshold.
    Endurance work: 4-7 hours over varied terrain, just below tempo pace.

    I'll do one strength ride per week, only early in the season. Power work I'll do once or twice, power intervals once, endurance ride once. The other days of the week are recovery rides.

    The best climbers have the highest power-to-weight ratios. If you want to climb faster, work to increase your power and decrese your weight. A good bike fit helps, also, since it allows you to put more force into the pedals.

    Most training programs will have some form of these workouts in them. You can tailor them to suit your personal needs. If your local hill is only 2.5k, you can turn hill repeats into intervals. Warm up first, blast up to the top, coast back down, repeat. Some people claim that short anaerobic intervals help improve aerobic climbing performance, but I'm not convinced. I haven't incorporated them yet, maybe because they're painful.
    Last edited by terrymorse; 04-18-05 at 04:23 PM. Reason: fixed typo
    Managing Director, Undiscovered Country Tours

  3. #3
    Photog Extraordinaire Crack'n'fail's Avatar
    Join Date
    Jun 2003
    Location
    Cincinnati, OH
    My Bikes
    Santa Cruz Chameleon, Cannondale R800 (CAAD4) with Dura-Ace upgrade
    Posts
    863
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Climb, my friend. Climb. There is no quick routine to get better. As with other riding you need base miles. Climbing miles and miles at moderate intensity. Then start to climb with speed (aka intervals) etc.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •