i was wondering if anyone had any suggestions on hill intervals. i have a good .5 mile hill just down the street that varies from 5% to 10 or 11%. average is about 7%. i also have a hill thats about 100 yards long that is between 15 and 20%, but haven't checked it yet. i was wondering if anyone had any suggestions on some hill intervals i could to to get better at serious climbing. right now, i can only do a 3 mile or more climb once a week, but i have several to choose from. when the summer roles around, i will be able to do big climbs 2 or 3 times a week, but untill then, i was wondering if i could maximize the benefits of the hills i have to help my overall climbing abilities. i know i could simply ride up the hills several times, but i was wondering if there were some good climbing specific drills i could do to make the most out of the training. the guy who is coaching me suggested that on long climbs i stay in an easy gear, seated for 40 seconds at a 90 to 100 cadence, then stand and spin the same gear (or one more gear up)out at 110+ for 20 seconds, and repeat for the duration of the climb. he said these drills have done a tremendous amount for his climbing, but the hills i have to work with throughout the week are too short for this. any ideas?
My riders do repeats. The style of repeat has to do with there goal, form, speed, power........ For form I have them do no handed climbs, starting on an incline that they can complete then go longer and steeper. You want to learn to pedal circles up a hill, try it. Also, seated climbs and standing climbs in different gears. Learn to sit/stand and spin, sit/stand and push, races and rides vary, you never know when you’re going to be in the wrong gear and with practice you will always know how to be in the right gear. The other thing you will want to practice is accelerating all the way over the hill, there is nothing worst than making to the top of the climb and losing the pack over the top.