Grebel Posted March 23, 2011 Posted March 23, 2011 Hit the weight section at the gym as stated. Start easy and build up. Get a book and draw up a spread sheet with the excercises, sets, weight and reps. EVERY week you need to either better last weeks reps or weight. My advice, use week one to get a feel for the weight you need to lift, then stick to 3 sets of 10-12 reps with a warm up set of 10-15 reps at about 50% of your weigh limit. Once you are doing 12 reps in your last set, it is time to add more weight! Good Luck!
DirtyFrank Posted March 23, 2011 Posted March 23, 2011 You have to force yourself to train hills. Go and ride at Suikerbosrand at least once a week. When you manage to do 2 full laps in under 4,5 hours you will be strong in the hills.Seriously. The only ways to get stronger/faster is to practise hills , Interval training and/or weight loss. You could also cheat a bit with a compact or triple crankset ,on road.
Guest eyecandy Posted March 23, 2011 Posted March 23, 2011 You have to force yourself to train hills. Go and ride at Suikerbosrand at least once a week. When you manage to do 2 full laps in under 4,5 hours you will be strong in the hills.Seriously. The only ways to get stronger/faster is to practise hills , Interval training and/or weight loss. You could also cheat a bit with a compact or triple crankset ,on road.Mix is talking about mtbiking. Dont think 4.5hrs is achievable twice round SBR on a mtb But its gr8 for hill training whatever bike u on.
GLuvsMtb Posted March 23, 2011 Posted March 23, 2011 Its all relative - My buddies weighing 60kg's always whipp my butt when the gradient hits 15% or more. Gym work makes a huge difference. My riding partner was much weaker than me on the climbs a year ago - we weigh approx the same. He employed the services of a personal trainer 2 x a week for about 9 months now. We do the same time on the bike, but since October last year he's been the stronger rider. I've signed up with the personal trainer and I am on a mission to loose the 5kg's I'm over my recommended weight. Hopefully the combination will ensure that I rope him back in one of these days.
LeTurbo Posted March 23, 2011 Posted March 23, 2011 Bunny hops up and down the driveway. Lunges up and down the driveway - or, preferably, right around the block (best done at night to avoid too many odd stares). Always go uphill in a gear harder than you thought you could. Don't stand (we called it "honking" in the old days) but rather slide as far back on your saddle as you can (even if your bum lifts) so your glutes are doing most of the work.
Eddy Gordo Posted March 23, 2011 Posted March 23, 2011 weight is not against you, gravity is with you
mix Posted March 24, 2011 Author Posted March 24, 2011 Bunny hops up and down the driveway. Lunges up and down the driveway - or, preferably, right around the block (best done at night to avoid too many odd stares). Always go uphill in a gear harder than you thought you could. Don't stand (we called it "honking" in the old days) but rather slide as far back on your saddle as you can (even if your bum lifts) so your glutes are doing most of the work.ok that sounds like something i need to do, along with all the weight training, squats here i come!
mix Posted March 24, 2011 Author Posted March 24, 2011 more like beer and chips, although i have been really good the last couple months.
Sepia Posted April 10, 2011 Posted April 10, 2011 Seriously guys, what is the best to do about hill climbing. I am 6'2" and weigh 83kg - no excess there.Just done the Karkloof and I was dropped on every hill but overtook again on the flats and downhill.Should I just do hill work from now on until I can stay with the darn bunch?Thanks
Capricorn Posted April 10, 2011 Posted April 10, 2011 Seriously guys, what is the best to do about hill climbing. I am 6'2" and weigh 83kg - no excess there.Just done the Karkloof and I was dropped on every hill but overtook again on the flats and downhill.Should I just do hill work from now on until I can stay with the darn bunch?Thanks give up this hil climb nonsense and come ride with us.. u sound a natural..
crankbrother Posted April 10, 2011 Posted April 10, 2011 Mix, hauling 120kg up a hill is no easy task! If you want to go fast up a hill, you'd have to have a massive power to weight ratio. If Burry Stander had to piggyback Kevin Evans while he was climbing, he'd be slow too.
Sepia Posted April 10, 2011 Posted April 10, 2011 Thanks Capricorn. Started cycling in le Cap and did a 3:15 Argus 20 yrs ago. Stayed around Stellenbosch so I guess it is back to hill work for me. Hills in Durban do not compare!!!!!!!!!!Thanks guys for the other info on this post. It all applies to me. Just don't have enough power it would seem. KFC here I come!
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