Climbing Improvement for Flatlanders
#1
Thread Starter
climber has-been




Joined: Dec 2004
Posts: 9,188
Likes: 6,073
From: Palo Alto, CA
Bikes: Scott Addict RC Pro & R1, Felt Z1
Climbing Improvement for Flatlanders
Dick Friel has posted an article on how to train for climbing if you don't have any hills:
https://www.active.com/story.cfm?story_id=12755
He describes two workouts. The first one builds leg strength, the second one builds leg endurance.
I suggest one modification to the workouts: if you're doing them on a trainer, raise the front wheel by 3-4 inches to simulate the bike orientation when climbing.
One further comment: the strength workout will certainly help, but standing start sprints are more effective at building leg strength.
https://www.active.com/story.cfm?story_id=12755
He describes two workouts. The first one builds leg strength, the second one builds leg endurance.
I suggest one modification to the workouts: if you're doing them on a trainer, raise the front wheel by 3-4 inches to simulate the bike orientation when climbing.
One further comment: the strength workout will certainly help, but standing start sprints are more effective at building leg strength.
#2
pan y agua

Joined: Aug 2005
Posts: 31,812
Likes: 1,234
From: Jacksonville
Bikes: Willier Zero 7; Merlin Extralight; Calfee Dragonfly tandem, Calfee Adventure tandem; Cervelo P2; Motebecane Ti Fly 29er; Motebecanne Phantom Cross; Schwinn Paramount Track bike
Training in florida to do rides with lots of climbing is difficult. What worked for me was a lot of LT threshold intervals. Essentially power is power, whether it's 23mph into a headwin or 8mph up an 8% grade. Worked out pretty well. (10th place Brasston Bald century, Silver Medal L'Etape de Tour). Biggest thing I found training on the flats didn't train was my back, so I added some core exercises which helped that.
As for raising the wheel on the trainer, my first coach reccomended it, my new coach sort of scoffed at it, so I don't bother with it anymore.
As for raising the wheel on the trainer, my first coach reccomended it, my new coach sort of scoffed at it, so I don't bother with it anymore.
#3
Used to be a climber..
Joined: Aug 2005
Posts: 7,067
Likes: 193
From: Tucson, AZ
Bikes: 2021 Merlin Sandstone, 2016 Ridley Fenix SL, 2020 Trek Emonda ALR (rim brake), Trek Roscoe 9
I've found the Chris Carmichael climbing interval DVD works pretty well.
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2016 Trek 520 (54cm) touring bike for sale - never ridden. Message me for photos/details.
2016 Trek 520 (54cm) touring bike for sale - never ridden. Message me for photos/details.






