recneps345

I have two hills within 100 yards of my driveway. One is 0.2 miles about 9% grade. Hill 2 is 0.3 miles and is about a 10% grade. Which hill would be better? Maybe I should alternate. I also was wanting to know how to train using these hills. Should I just try to climb one of them repeatedly until I blow up? How many reps and how much effort? Thanks for the help.

fuzzthebee

They are so short, you can really only do WRI's

Actually they are anaerobic capacity intervals.

I'm guessing you can do the climbs in under a minute? You can pace them two ways:

1. Start with an all-out sprint, and then keep pedaling as hard as you can until the top (your speed/power will fade) This is the WRI method, or:

2. Do them at a steady intensity that you can just hold until the top (your speed/power remain relatively steady)

Soft-pedal for a few minutes between reps. Try for at least 5. Stop when your time to the top becomes noticably longer.

Oh, and use both climbs.

UmneyDurak

I think those are qualified as rollers.

pista

Those hills are way too short. Try to find a hill at 10% or so for 2 miles and do that a couple of times a day.

My favorite hill is 17% grade and is just under a mile. A couple of times a week I will ride up and ride down and do it one more time. Some of the sections are more like 22%, but hill are not even all the way.
First time I did it I failed, tried again, failed and then eventually made it to the top.

In about 2 weeks I doing a mountainl with some friends that is 10% average for 10 miles. I done it before. I just love the descent -I like going fast - like 55 - 60 mph. Have to watch out for that one real hair pin turn though. I had a real bad crash there once. Landed in the hospital and didn't walk for 4 months.

NattyTerp

fuzz with the always informative post!
Hey fuzz - I want to hire you as my coach, interested?

SaiKaiTai

.2 @ 9% ? .3 @ 10%?

I don't see any difference at all