Hill Repeats

[dommisse]

Hi All,

 

I've never done specific hill training - and want to get stronger on those hills. How do I do this?

Things that I'm wondering about:

1. How long must the hill be

2. Do I spin it out or do I put it in high gear / slow cadence

3. How many and do I rest in between?

4. Do I need to use a heart rate monitor?

 

Thanks

[I FLY]

From the reading that I have done I have the following routine:-

 

1. Hill between 1km to 1,5km

 

2. Gradient 5%-7%

 

3. Try to maintain about 80 rpm but I do some repeats in a heavier gear for variety. I also mix up the effort so it is not all steady tempo

 

4. When I am not fit I do 5 repeats and build up to 10

 

5. You rest on the way down

 

6. HRM is optional. You know when you are working hard.

[Captain Fastbastard Mayhem]

Agreed, Flyboy...

 

I use an HRM to train in specific HR zones. I agree that you know when you are going hard, but at times you need to know just HOW hard you're pushing, or are wanting to do intervals etc. HRM is also useful for post-analysis and keeping a training diary.

[Starvin' Marvin]

I have got a loop with 4 different types of hills i.e one is 600m and climb 67m with 4 hairpins that force you to stand and kick in the corners,another is 1km and climb 55m but has 3 speed changes.The other 2 are longer drags more or less 1.2km each with a constant climb.Total loop 11.7km climb 251m. Do the loop 2 to 3 times and run 39-23.It works wonders and kicks my ass!

['Dale]

I train on a km long hill.

Gradient between 5 - 7 degrees.

Mostly go in high gear / big blade/ slow cadence.

 

Remember to do a really proper warm-up.

My hlil repeat routine is often after a minimum of 40 km Long Steady Distance.

[CharlV]

Hi All,

 

I've never done specific hill training - and want to get stronger on those hills. How do I do this?

Things that I'm wondering about:

1. How long must the hill be

2. Do I spin it out or do I put it in high gear / slow cadence

3. How many and do I rest in between?

4. Do I need to use a heart rate monitor?v

 

Thanks

 

 

To add :

What ratios are used most commonly by roadies ?

I for instance have been on 50/34 front and 24/11 back cassette (Had it changed to 28/11 yesterday). Now I admit that I am "Hill Climbing Challenged", and realise that choice in ratio on cassette will differ from individual to individual ,but I do think it would be informative if the Roadies out there can give us some insight on the ratio's they carry .

Edited January 18, 2011 by CharlV