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Old 12-03-06, 08:24 AM   #1
geofitz13
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Hill Climbing

Can anyone recommend some type of training program for a novice to increase climbing ability? I am doing a two-day ride next summer and right now I'm kinda intimidated by some of the hills I will be facing.
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Old 12-03-06, 08:36 AM   #2
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I assume you have already did the "search the thread" and have gone thru all that was said about hill climbing.
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Old 12-03-06, 09:24 AM   #3
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Quote:
Originally Posted by geofitz13
Can anyone recommend some type of training program for a novice to increase climbing ability? I am doing a two-day ride next summer and right now I'm kinda intimidated by some of the hills I will be facing.
The easy (and hard) answer is: ride more hills. Go out of your way to find hills, particularly those that are close in profile (grade, length) to what you're going to be riding. Start now...
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Old 12-03-06, 09:34 AM   #4
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Quote:
Originally Posted by Garfield Cat
I assume you have already did the "search the thread" and have gone thru all that was said about hill climbing.
+1 There are tons of old threads with very good advice for hill climbing. Barring that: ride hills lots.
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Old 12-04-06, 05:39 AM   #5
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Sorry, I should have made myself clear. I'm looking for some ideas for indoor training for the winter. I did look at a lot of threads on hill climbing, some very good info, but nothing I could find focusing on indoor training.
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Old 12-04-06, 06:51 AM   #6
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Quote:
Originally Posted by geofitz13
Sorry, I should have made myself clear. I'm looking for some ideas for indoor training for the winter. I did look at a lot of threads on hill climbing, some very good info, but nothing I could find focusing on indoor training.
If you have a trainer, warm up for 15 minutes working up to a hard effort to wake up your legs.

Shift to a gear that puts your cadence around 65-70 rpm at a hard effort (85-95% LT). Hold this effort for 5 minutes. Rest 5 minutes. Repeat. Cool down for 15 minutes with an easy spin in your smallest gear.

Add minutes to each interval unil you're doing 2 15 minute hill intervals.
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Old 12-04-06, 09:40 AM   #7
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Originally Posted by geofitz13
Sorry, I should have made myself clear. I'm looking for some ideas for indoor training for the winter. I did look at a lot of threads on hill climbing, some very good info, but nothing I could find focusing on indoor training.
Ah, OK. Some say you can help simulate the posture, etc. by elevating the front of your trainer about 4-6" or so. Crank up the resistance and you've got yourself a hill! Well, sort of. Good enough to train on, anyway. Intervals are good but if the hill climbs in your upcoming ride are longer, I would recommend sesssions where you ride at least the distance/duration of the longer climbs a few times.
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Old 12-04-06, 10:57 AM   #8
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Why not ride hills during the winter ? Old bike with studded tires and forest roads with some elevation. I do afternoon rides now (with lights) that has 400-500 meters elevation, very good workouts.
XC skiing is also great training for hillclimbing,
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Old 12-04-06, 03:36 PM   #9
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I also do standing intervals on the trainer as well. Of course you will have to find the gear that lets you stand in at about 60 rpm and a heart rate of about 85 to 90%. I do this for one minute on; two minutes recovery X 2, and then two minutes on; and three minutes recovery X 2. Recover for five to ten minutes and then repeat. This really works for lactic acid build up tolerance.
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Old 12-04-06, 03:54 PM   #10
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ah....these are the kind of ideas I was looking for! Thanks to all....
Think I will start with the intervals and work up to some longer "distances."

BTW, is there a simple method to determine the grade of a hill??

plodder....I just don't do winter. Lived in New England all my life, and all I can do is huddle in the corner with a comforter and hope for spring!!
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Old 12-04-06, 05:24 PM   #11
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You might want to get a copy of ACE Training for Cyclists by Arnie Baker. He covers training for a hillclimb event (The Death Ride/Tour of the California Alps...15,000' in 129 miles), including indoor trainer techniques.
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Old 12-04-06, 09:19 PM   #12
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For most purposes, rise over run is sufficiently accurate (although not mathematically) to calculate the grade. In other words, 528 ft. on climbing over 1 mile equals a 10% grade.
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Old 12-04-06, 11:31 PM   #13
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For added motivation and ideas, try either CTS or Spinervals.

You can find a couple of really good audio examples here: http://www.trainright.com/info.asp?a...splay&uid=2815. Stage 11 is climbing repeats, stage 15 is OverUnders. I used both of these this weekend. Stage 15 is a killer.

Spinervals 7.0 and 24.0 are also very good.

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Old 12-10-06, 02:49 PM   #14
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Quote:
Originally Posted by geofitz13
Sorry, I should have made myself clear. I'm looking for some ideas for indoor training for the winter. I did look at a lot of threads on hill climbing, some very good info, but nothing I could find focusing on indoor training.
You might look at the cyclo-core and cyclo-zen series.
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Old 12-11-06, 01:00 PM   #15
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I have a Nashbar watt master trainer and for hill simulation, I put a phone book under the front wheel leveler, throw the trainer to level five resistance, shift to about 53/18 and go at it.
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Old 12-13-06, 03:05 PM   #16
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I was going to pop in with some sage advice, but it looks like all the good advice has already been stated.

For trainer sessions (which I hate), I alternate between fast cadence (110-115) spinning, low cadence seated and low cadence standing. The low cadence stuff should hurt, I'm usually at 90% heart rate at the end of the low-cadence drill. About 4-5 minutes for each segment.

• warm up spin
• low cadence seated
• spin
• low cadence standing
• spin

Repeat until I can't stand it any more. Picking music with the right tempo and right duration helps. Oh, and I also raise my front wheel about 5 inches.
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