Climbing Training

[Rydogg]

I find that up the really steep hills, I literally can't carry on climbing while seated, but I can carry on standing. So standing is sometimes the only option for me. (eg. Kloof Nek = 200m in 2km, with a 34/27 setup)

 

Up average hills, it's obviously easier and I definately am able to ride faster while sitting.

 

So sitting is the way to go, if you can. So I will try stay seated as long as I can up the hills.

Edited August 22, 2011 by Rydogg

[The OriginalSpartacus]

I agree with your training method for the climbs but I find the opposite when I do lots of hill training, I lose a lot of my leg speed on the flats.

 

you will lose leg speed because of the decrease in Cadence but you will definitely gain in strength. A speed session of 30k or so once a week at a cadence of 100 - 110 rpm will help you keep your leg speed with the extra strength..

[Bateleur1]

I like climbing by standing up, just feels easier....so other words I should rather sit?

 

On the long run you will save energy by staying seated. I also prefer to stand.

[Thumper]

Get yourself an SS.

Best climbing trainer you will everfind.

[CatGirl]

I found that increasing my saddle hight slightly (but obviously not out-of-line high) made climbing seated a lot easier. It just feels like I can generate more power and my quads don't seem to start burning quite so soon.

 

i also adjusted saddle height and changed stem(lower back and neck problems) and now find that my legs are working harder.. i try and ride irene + helderberg colledge rd + silverboomkloof 2 to 3 times a week.. those living in ssw, will know

[Rydogg]

Also, when you sit up straight, you use your core muscles more. It's like having something extra to push against.

 

Try it - compare climbing while leaning forward to climbing while sitting up straight.

[MTB_Roadie]

On the long run you will save energy by staying seated. I also prefer to stand.

 

Feels to me like I use more energy when I sit...I used to gym my triceps quite a lot so it don't get tired...when I sit I get tired...

[Kerneels]

In Bloem there aren't any proper hills, only what you can maybe call "small bumps" (and I even suffer on these) what should I do to train for races with decent uphills?

[W@nna-BE]

i use the Comaro hill in the south of JHB, anyone know it.

its about 800m - 1km long, once you reach the top you turn left and hit another 150m steep climb

Polar said its a 180m ascent, not sure what that means but its a tough climb! heart rate was hitting 188bpm

[Rydogg]

Heart rate is always a problem...

[CatGirl]

Also, when you sit up straight, you use your core muscles more. It's like having something extra to push against.

 

agree i find it easier to climb hills now

[Panda CT]

To start with, you have to approach your ride in the correct physical (not overly tired from previous exertions) and mental state (you know that you have to try hard and keep going!)

 

 

You will need to be able to climb seated and standing, as you will need both when racing, and different muscles will be called upon (the most obvious is your upper body).

 

Specifically train yourself to be able to climb seated. You will need to keep your cadence in the best range for you. (guess +90 rpm)

 

When you are seated you can maintain a steady high cadence, when you stand you cadence will drop by c.20 rpm (unless you are pushing hard for a breakaway!) and you will be using more energy to lift yourself (seated to standing!!).

 

The longer you can stay seated the more energy you can save, but you have to be able to stand to react to the steep changes in gradients on the apex’s of corners or when things get really tough.

 

To develop different muscle type in you legs, also try climbing in different styles. Eg one rep seated, next rep in a higher gear but with rpm around 60, next rep standing, last rep all out as hard as you can go (seated then standing for the sprint across the summit).

 

You ability to adapt will then improve you overall performance.

 

DO NOT grind out your everyday climbing at low cadence putting significant stress on your knees. High cadence is the best approach as long as you can develop good aerobic efficiency to cope with the demands.