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Old 06-07-14, 08:36 AM   #26
achoo
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Originally Posted by caloso View Post
The best exercises for improving climbing: climbing and table presses.
I'd say climbing and table passes.

Climb more and lose weight.

Doing squats or deadlifts - and especially bench presses - is going to do little nothing for your aerobic threshold power. But the added muscle mass WILL lower your aerobic W/kg and therefore actually slow you down on long climbs.
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Old 06-07-14, 08:38 AM   #27
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Originally Posted by achoo View Post
I'd say climbing and table passes.

Climb more and lose weight.

Doing squats or deadlifts - and especially bench presses - is going to do little nothing for your aerobic threshold power. But the added muscle mass WILL lower your aerobic W/kg and therefore actually slow you down on long climbs.
This. On climbs longer than a minute or so you don't need any strength in your arms as you don't need to be pulling up on the bars.
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Old 06-07-14, 12:52 PM   #28
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Originally Posted by achoo View Post
I'd say climbing and table passes.

Climb more and lose weight.

Doing squats or deadlifts - and especially bench presses - is going to do little nothing for your aerobic threshold power. But the added muscle mass WILL lower your aerobic W/kg and therefore actually slow you down on long climbs.
Yes, it was a little joke. As in pushing yourself away from the table.
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Old 06-07-14, 04:00 PM   #29
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Yes, it was a little joke. As in pushing yourself away from the table.
Good one, and apropos.

The old school USCF system left off-bike training for the off-season where circuit & weight work, XC Skiing and speed skating belong for road riders.

There is no substitute for the specificity of putting the seat time in, being a better climber requires climbing hills.
First for the endurance, then for power, technique and finally descending ability at speed.

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Old 06-25-14, 05:36 PM   #30
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How long is your longest typical hill (in minutes or KM)?

Your plans will be different if you are climbing mountains, versus 5-600 feet of elevation that is over in a few minutes.


EDIT.... Are you limited to a gym? I'm no expert, but a lot of research shows that strength-training and non-cycling activities do very little in transferring fitness to cycling (other than keeping you active in the offseason).

That said, how many of these can you do? If you can do zero now, but get up to 10 on each leg, you will be a better climber than you are right now.
It seems like anyone will favor the dominant leg. That would mean most recreational riders without the benefit of a good evaluation, might sooner or later develop injuries because of the repetitive nature of cycling.
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Old 06-28-14, 05:42 AM   #31
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......, climbing is about aerobic capacity, endurance.
Im going slightly off-topic, but this thread seems like a good place to ask....

I'm an enthusiast-rider, who can finish in the bottom of the top-third of local "citizen" road races (under 50 miles).

i have one coming up that's 30 miles, and 30 "hills". The hills are each 50-120 foot elevation-gain.


i have no problem climbing any one of these at a pace that can keep up with the winners of the race. My problem is endurance. Each year I can go with the lead group, and by mile 20-24, I can no longer keep up.


So, I can climb fast enough.... but I can't do it over-and-over long enough. What should I be doing to increase my ability to repeat the work long enough to be in the pack at the finish?
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Old 06-28-14, 05:55 AM   #32
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So, I can climb fast enough.... but I can't do it over-and-over long enough. What should I be doing to increase my ability to repeat the work long enough to be in the pack at the finish?
Endurance: long rides in the hills.
Power: hill repeats = interval training
Technique: Seated high cadence climbing & standing climbing work
Descending: Carry momentum over the top and accelerate to tuck speed

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