What workout best simulates riding up a big hill?
I've been doing rides up Tunitas Creek Road in Half Moon Bay. Nothing quite like it. I love the intensity. You have to stay engaged. Great cardiovascular exercise. I wish I could do that all the time, but I'm a bit far away from it. I'm wondering if any other exercise can simulate riding up a big hill like that? I've thought about the stairmaster, I've thought about trying to turn the resistance up on a stationary bike. Make no mistake. You can't replicate that. But I'm wondering what are some creative ways to replicate it so I can do that kind of intense cardio whenever I want?
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It’s like your trying to seek out porn when you can just get the real thing instead?
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Get a heavier bike?
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put ankle weights on, crank up the resistance, have the hot air blow on you.
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many smart trainers can simulate a 20% grade. i know, i know, not the same thing. and i would agree, there is much more than resistance, but i will say that when crappy weather blows away and i can ride outside those steep hills at the beginning of the season are not a big deal anymore. glad i have a smart trainer now.
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If you have rim brakes, you can dial in any climb you want.
John |
Ride into the wind.
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Originally Posted by 70sSanO
(Post 22055635)
If you have rim brakes, you can dial in any climb you want.
John |
Originally Posted by Koyote
(Post 22055641)
Ride into the wind.
Otto |
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Sprint Intervals from a dead stop against the wind, on a 35 lbs MTB, pulling a trailer with your Golden Retriever and four water bottles.
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Do you have any grades in your area? You don’t have replicate that climb, but if you have any length of grade, you can ride that and gear up to make it tough.
I have found using an elliptical, just the legs, at a lower cadence than spinning with really high resistance can be a really good workout and to me it seems like grinding up a hill. John |
Swim upstream.
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Running is a good simulation for riding up hill, which is why I hate running. If there are no steep climbs in your local area, you can try sprinting up what hills you have. Living for years in South Florida, where there are no hills, let alone mountains, I used to have to make due with bridges and overpasses. Getting up these at as high a speed as I could manage was a good workout, however brief. Now I live in a place with plenty of hills and mountains, and these make me miss riding in South Florida.
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Just make yourself ride in a high gear.
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Originally Posted by Lazyass
(Post 22055862)
Just make yourself ride in a high gear.
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Originally Posted by DreamRider85
(Post 22055595)
I've been doing rides up Tunitas Creek Road in Half Moon Bay. Nothing quite like it. I love the intensity. You have to stay engaged. Great cardiovascular exercise. I wish I could do that all the time, but I'm a bit far away from it. I'm wondering if any other exercise can simulate riding up a big hill like that? I've thought about the stairmaster, I've thought about trying to turn the resistance up on a stationary bike. Make no mistake. You can't replicate that. But I'm wondering what are some creative ways to replicate it so I can do that kind of intense cardio whenever I want?
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Originally Posted by DreamRider85
(Post 22055595)
I've been doing rides up Tunitas Creek Road in Half Moon Bay. Nothing quite like it. I love the intensity. You have to stay engaged. Great cardiovascular exercise. I wish I could do that all the time, but I'm a bit far away from it. I'm wondering if any other exercise can simulate riding up a big hill like that? I've thought about the stairmaster, I've thought about trying to turn the resistance up on a stationary bike. Make no mistake. You can't replicate that. But I'm wondering what are some creative ways to replicate it so I can do that kind of intense cardio whenever I want?
|
Originally Posted by DreamRider85
(Post 22055595)
I've been doing rides up Tunitas Creek Road in Half Moon Bay. Nothing quite like it. I love the intensity. You have to stay engaged. Great cardiovascular exercise. I wish I could do that all the time, but I'm a bit far away from it. I'm wondering if any other exercise can simulate riding up a big hill like that? I've thought about the stairmaster, I've thought about trying to turn the resistance up on a stationary bike. Make no mistake. You can't replicate that. But I'm wondering what are some creative ways to replicate it so I can do that kind of intense cardio whenever I want?
For me, living in San Mateo, Tunitas Creek is a long way. But there's Kings Mountain, Old La Honda, or Page Mill, all at least 1300 feet of climbing. When I was younger, I used to go up Kings Mtn, then take 35 to Skylonda, take 84 West to West Old La Honda, climb that, then back down via 84 into Woodside. Doing that helped my climbing ability a lot. |
Pull on the brake levers.
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I have a ride on the 23rd with a 13-14 mile climb in the middle of it. It's a 2 hour climb for me. I'm a mediocre climber. This year is the 12th year for the ride. Through the years I've tried all kinds of different training plans for that ride. What has worked best is a stationary bike at the gym. I start out with 5 minute intervals of varying cadences including the cadence I will be climbing at. I try to hold the cadences while increasing the resistance. As the training increases and the event gets closer, I increase the time period of the intervals. Currently the intervals are 30 minutes each. I'll take a long real ride outside this weekend then taper till the 23rd gets here.
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I live a mile away from a 10.8 mile, 4072 foot climb. And I visit the gym a few times a week. And in my neighborhood there are a lot of lesser climbs (100 to 400 feet).
Hill repeats can help; they'll build strength in your legs, and cardio fitness. Stairmaster helps with cardio, but not as much with leg strength as applicable to riding. But for cardio I'm able to hit and hold those heart rate targets on a stair climber just as effectively as on a bike. Base miles help for leg strength as applicable to riding. Actually doing the climbs is the best, unfortunately. That 11 mile climb near my house is rough, particularly at the beginning of the season (I don't ride through the winter -- I'm not cut out for riding in the snow). |
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Wahoo Kickr Bike |
do Alpe de Zwift a couple times a day for a week or two!
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