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Thread: Hill Climbing

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    Senior Member geofitz13's Avatar
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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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    Senior Member Garfield Cat's Avatar
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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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    semifreddo amartuerer 'nother's Avatar
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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...
    Can you pass the test?
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    NorCal Climbing Freak
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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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    Senior Member geofitz13's Avatar
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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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    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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    semifreddo amartuerer 'nother's Avatar
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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.
    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.
    Can you pass the test?
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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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    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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    Senior Member geofitz13's Avatar
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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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    semifreddo amartuerer 'nother's Avatar
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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.
    Can you pass the test?
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  12. #12
    Veni, Vidi, Vomiti SteveE's Avatar
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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.
    "Life's journey is not to arrive at the grave safely in a well preserved body, but rather to skid in sideways, totally worn out, shouting ...'holy *****...what a ride!'"

  13. #13
    Junior Member Look486's Avatar
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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.

    Look486

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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.
    Eric

    2005 Trek 5.2 Madone, Red with Yellow Flames (Beauty)
    199x Lemond Tourmalet, Yellow with fenders (Beast)

    Read my cycling blog at http://riderx.info/blogs/riderx
    Like climbing? Goto http://www.bicycleclimbs.com

  15. #15
    You got Madoned! munkyv22's Avatar
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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.
    2006 Trek Madone SL 5.2
    "I wake up in the morning and piss excellence. No one can hang with my stuff."
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  16. #16
    Climbing Fool terrymorse's Avatar
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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.
    Managing Director, Undiscovered Country Tours

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