Barker Posted February 13, 2015 Posted February 13, 2015 What type of exercises can one do in these last few weeks before the Cape Town Tour to improve on climbing those hills? Its crunch time, need to try and do what i can before to improve my climbing ability. Any advise?
dirtypot Posted February 13, 2015 Posted February 13, 2015 You should have asked this question in November...
Bankie99 Posted February 13, 2015 Posted February 13, 2015 @ Joezipp - Come and join thehub group ride on the 21st and 28th of Feb we will be doing the Argus route. Starting from greenpoint park/virgin active and do 90% of the exact route. Then you can choose a group to ride with and try and stick with the guys up the climbs and get some advice from the stronger guys. This really helped me for Die Burger when I also joined the guys for a training ride.
FlyingScot Posted February 13, 2015 Posted February 13, 2015 You are right in trying to do some hill training, but more importantly, try lose any excess weight...(that is of course if you have any to lose!)
'Dale Posted February 13, 2015 Posted February 13, 2015 Establish your averaging climbing time on Chappies or Suikerbossie There's lots of time for gains hey,Just taper nicely (reduce volume and intensity) in the final week. Find a similar hill (distance and gradient) and do a few repeats on it. BUTFirst do a 80 km ride at steady tempo, then end with the repeats.You'll sleep lekka that evening. REASON Most of the major climbs is in the 2nd half of the Aurgust
KidCharlemagne Posted February 13, 2015 Posted February 13, 2015 Not too much one can do training wise at this late stage. just lose a kg a week for the next three weeks and you'll go little faster up the climbs.
Barker Posted February 13, 2015 Author Posted February 13, 2015 Establish your averaging climbing time on Chappies or Suikerbossie There's lots of time for gains hey,Just taper nicely (reduce volume and intensity) in the final week. Find a similar hill (distance and gradient) and do a few repeats on it. BUTFirst do a 80 km ride at steady tempo, then end with the repeats.You'll sleep lekka that evening. REASONMost of the major climbs is in the 2nd half of the Aurgust Have been long rides with some climbs weekly so its not like i havn't done anything. but i do suck on the looong hills. Think i will do vissershok and malans hoogte a few times this weekend (if it doesnt rain)Think ill do De Bron every evening up to the last week. I average about 30kph on 100km rides - its the hills that make me waste time very badly. Embarrassed to say it but it took me 40min on 99er to do the last 10km. Took me 3hr.15min upto 98km on the 99er.
rudi-h Posted February 16, 2015 Posted February 16, 2015 You can still improve a lot by hill repeats as mentioned. Make sure the climb is at least 5% gradient and more than 1km long. Do 5 (or more) repeats back to back and make sure you are completely shattered every time you get to the top.
GoLefty!! Posted February 16, 2015 Posted February 16, 2015 What type of exercises can one do in these last few weeks before the Cape Town Tour to improve on climbing those hills? Its crunch time, need to try and do what i can before to improve my climbing ability. Any advise? Find a hill about 1 Km long. and has a bailout at the top so youcan circulate back to the bottom.Start the climb in an easyish gear cadence about 90-95rpm. Once you hit the climb maintain the cadence for the first 300m, then upshift to a slightly heavier gear dropping cadence to around 70rpm for 300m then last 400m downshift to easy gear that give you recovery at 90-100 rpm. repeat till just before you feel like throwing up. easy ride home. stretch relax repeat the next day. If not fully recovered in 24 hr then do another easy ride and repeat the hill drill the next day (48hr later). Use the weekends only for long recovery rides now. This weekend should be your last high intensity race with next Thursday being your last high intensity workout. Don't be tempted to continue doing strength or hill repeats within 10days of the Fun Ride World Champs
Smurfy Posted February 16, 2015 Posted February 16, 2015 You can also change your casette. Perhaps try a 12-30 at the rear. Most bikes have 11-25. That should also help. You could also look at the cranck setup. If you have a 39/53 you might want to change it to a 34/50. You might/will loose a little top end.
porqui Posted February 16, 2015 Posted February 16, 2015 Too late to do anything that will make a significant difference - you need to develop muscle strength and that takes time. Time in the saddle is all you can do now. Go out and enjoy yourself.
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