paul_ct Posted February 15, 2015 Posted February 15, 2015 I can't ride uphill. Well I can, but only really slowly. Whether going up the Tokai jeep track or say, Ou Kaapse I just end up at like 5 km/h. There must be a way to get proper strength in the legs? My first ride up Tokai was granny gear all the way. Over a bit of time I was managing heavier gears, but then was told to rather use an easier gear to save the legs and to spin up. But surely that means I'll never build up strength? Help!
BrandonF_ Posted February 15, 2015 Posted February 15, 2015 Go to Bicycling website, they had an article on becoming a strong climber
BrandonF_ Posted February 15, 2015 Posted February 15, 2015 http://www.bicycling.co.za/bicycling-broadcast/climb-like-boss-part-4-nutrition-banting/
SiriS Posted February 15, 2015 Posted February 15, 2015 I have the exact same problem, terrible climber. I find myself in the back bunch on races, but technically better on the single tracks and downhills than those around me...very frustrating. Not a weight issue, just weak legs. Starting with interval training to build some strength and increase power output.
tombeej Posted February 15, 2015 Posted February 15, 2015 Hill repeatsHill repeatsHill repeatsHill repeatsHill repeats Oh, and lose some weight
arendoog Posted February 15, 2015 Posted February 15, 2015 Find hills and ride them often .Get A Single speed .Train in the gym.There is no magic cure and buying a Spez won,t improve your climbing either
paul_ct Posted February 15, 2015 Author Posted February 15, 2015 http://www.bicycling.co.za/bicycling-broadcast/climb-like-boss-part-4-nutrition-banting/Dr Jeroen Swart ^ Defintely worth multiple listens. I like part 3 a lot. Doing low cadence drills to teach more muscle groups to be used in the pedal stroke and then later doing higher cadence once they've got the hang of things. By the way, apparently we don't have hills around here! Losing weight is a good idea, but since our hills are so miniscule, don't overdo it and lose too much power at the same time. All 4 broadcasts in one place https://soundcloud.com/bicycling-broadcast/ Edit:link
KidCharlemagne Posted February 15, 2015 Posted February 15, 2015 Hill intervals twice a week. Squats twice a week. Increase intensity slightly every week. Recover the 4th week. Then start the sequence again this time with the intensity you used in the second week. After 12 weeks you'll start to see the difference. No squats if you racing on the weekend. Oh, if your body fat % is not in the single digits then perhaps look at weight first.
dev null Posted February 15, 2015 Posted February 15, 2015 Hill sprints, resistance training and correct diet.
Brian Fantana Posted February 15, 2015 Posted February 15, 2015 Core strength plays a big role as well. Powerful legs won't climb well unless they are supported by a strong core.
zaslinger Posted February 15, 2015 Posted February 15, 2015 Why do you suck?Lungs about to burst? Heart about to pop out your mouth? Legs on fire and just can't turn any gear except the weeny one?All 3 are related to overall fitness, esp. 1 & 2 - 3 is maybe more strength. Best way to build strength quickly is in the gymFunctional exercises - not leg extensions, leg curls, leg press, etc.Higher rep Squats, deadlifts, etc.Then use this new strength on hills.use a bigger gear for 1 - 2 minthen spin & recoverrepeatbut you can't apply the strength if your fitness isn't there too.
Goodbadugly Posted February 15, 2015 Posted February 15, 2015 Why do you suck?Lungs about to burst? Heart about to pop out your mouth? Legs on fire and just can't turn any gear except the weeny one?All 3 are related to overall fitness, esp. 1 & 2 - 3 is maybe more strength. Best way to build strength quickly is in the gymFunctional exercises - not leg extensions, leg curls, leg press, etc.Higher rep Squats, deadlifts, etc.Then use this new strength on hills.use a bigger gear for 1 - 2 minthen spin & recoverrepeatbut you can't apply the strength if your fitness isn't there too.This ^^
paul_ct Posted February 15, 2015 Author Posted February 15, 2015 Why do you suck?Lungs about to burst? Heart about to pop out your mouth? Legs on fire and just can't turn any gear except the weeny one?All 3 are related to overall fitness, esp. 1 & 2 - 3 is maybe more strength. -snip- but you can't apply the strength if your fitness isn't there too.Excellent. Even when I'm not breathing hard, I'm still slow, but I agree, fitness could be much better.
Karman de Lange Posted February 15, 2015 Posted February 15, 2015 hill repeats and not in a gear that is easy. You need to give up first few times and crawl home Best is to do with someone else or with watt meter so that your perceived effort dont come into play Hills just suck
Recommended Posts
Archived
This topic is now archived and is closed to further replies.