Hill training advice please?

[oldgreyandslow]

I previously posted a question about changing the gearing for hills, at the time I had a 12-25 / 34-50 combo and had bought a replacement rear cassette which was 12-27.

I had this prior to posting and some folks recommended changing to a 12-28 rear, however as I had the 12-27 already I decided to see how that worked and surely 1 tooth isn't going to make that much difference is it?

As I am "lucky" enough to have got a spot on the ride London 100 and I'm somewhat concerned about the climbs of Leith Hill and Box Hill I ned to up my game. I know the best way to get better at climbing hills is by climbing hills and I have some relatively short ones nearby. One I have tried a few times rises 135 feet in approx 0.6 miles, but is quite steep nearer the top, my problem is that it's a slog to get over it, sometimes its not so bad others its a right pain and I max out at 168 bpm on the HRM which clkearly isn't sustainable.

This hill clearly doesn't compare in length or steepness of the ones I am likely to encounter, however I was hoping that doing enough reps on it may improve things to an extent that I could stand a chance of not walking them.

Distance wise I'm not concerned, I regularly ride 60-70 miles on undulating roads and upping the distance I think is doable.

So the question really is how do I get better at climbing so these hills won't be a huge problem and as a side issue should I give a 12-28 a try? I know I'll need a couple of extra links in the chain.

 

[Rob3rt]

Going to dodge the big debate here and just say, combination of riding up hills and threshold work either in the hills or on the flat is likely to be a good idea. For short climbs, 5-8 minutes long, VO2 max sessions would benefit, but unless you are attacking your competitors (or responding to attacks from others) in a road race or trying for fast times up the hills, hill climb style, you needn't bother.

If you have a compact chainset, I can not fathom the need even for 27t on anything bar the steepest of hill, never mind a 28t.

 

[Star Strider]

Ride fixed.

I do and it's almost 600 feet above sea level in places round these parts.

 

[Lee_M]

If you have a compact chainset, I can not fathom the need even for 27t on anything bar the steepest of hill, never mind a 28t.

try being 51, and weighing 15 stone (that's me btw not the OP)

 

[Sittingduck]

Boxhill is not steep. There is one right-hand hairpin about half way up that is moderately steep for about 10 yards, if you take the inside line It is more of a long drag that's a fairly consistent gradient. You will likely be fine, on a compact with 12-27.

Leith hill isn't steep either but is a bit more undulating than Box and the road surface can be sketchy at best. It kind of depends on which road you ascend it because there are a couple of variations. If you descent Coldharbour Ln, it's a nice payback because that stretch of road is exhillarating.

 

[oldgreyandslow]

try being 51, and weighing 15 stone (that's me btw not the OP)

Erm 53 and 12 stone ish so probably not much different, I'm trying to get down to 11 stone, or less though

 

[Star Strider]

Why would you want to be less than 11?

Unless you are 5'3"?

 

[Lee_M]

I dream of being 12 stone! Havent been that size since I was 21 (then again I am 6'3")

I also like my 28T

I think Rob3rt might be younger thinner or just generally fitter than us

 

[Rob3rt]

I dream of being 12 stone! Havent been that size since I was 21 (then again I am 6'3")

I also like my 28T

I think Rob3rt might be younger thinner or just generally fitter than us

Age: 26
Height: 6' 3"
Weight: 12st 2lb

Never needed anything easier than 34:25 and my current easiest gearing is 39:27.

 

[Lee_M]

Age: 26
Height: 6' 3"
Weight: 12st 2lb

no wonder you cant understand difficulty in getting up hills you young whippersnapper!!

 

[Star Strider]

I'm just under 12 and 5'10", waist about a 30"

It's not about being as thin as possible it's about having a good power to weight ratio, if you try and lose too much weight you may find hills get harder due to muscle atrophy.

 

[oldgreyandslow]

Why would you want to be less than 11?

Unless you are 5'3"?

I'm 5 foot 11 ish and 11 stone, this gives a BMI of 21.58 but I'm light boned, thin arms, wrists etc. 10 stone 7 which is probably a bit too light tbh gives me a BMI of 20.52 still in the healthy range. I know BMI isn't the be all and end all of fitness but pulling less weight uphill has to be easier

 

[Rob3rt]

I'm 5 foot 11 ish and 11 stone, this gives a BMI of 21.58 but I'm light boned, thin arms, wrists etc. 10 stone 7 which is probably a bit too light tbh gives me a BMI of 20.52 still in the healthy range. I know BMI isn't the be all and end all of fitness but pulling less weight uphill has to be easier

At your current weight, I would advise you to concentrate on power output, if there is weight to loose, it will come off naturally. This is just my opinion.

At my current state, this is exactly what I am doing, I tried to reduce my weight consciously to 12st 7lbs to shed a bit of fat, once this was achieved I aimed sorely at increasing power output over a relevant duration to my TT aspirations, I have dropped a further 5 lbs without conscious effort and my power output has increased measurably.

 

[Lee_M]

I'm just under 12 and 5'10", waist about a 30"

It's not about being as thin as possible it's about having a good power to weight ratio, if you try and lose too much weight you may find hills get harder due to muscle atrophy.

agreed.

In my case I'm just a big bloke anyway, I'm not fat but 15 stone is still a heck of a lot to hoik up hills

 

[Star Strider]

I'm 5 foot 11 ish and 11 stone, this gives a BMI of 21.58 but I'm light boned, thin arms, wrists etc. 10 stone 7 which is probably a bit too light tbh gives me a BMI of 20.52 still in the healthy range. I know BMI isn't the be all and end all of fitness but pulling less weight uphill has to be easier

BMI is a load of shite in our context and they are planning to revise it for people who excercise.

You are struggling as you are getting too thin and have lost muscle tone, I would also caution that getting too thin up top puts you at greater injury risk as there's nothing to hold you together in a smash. Broken collar bones and seperated shoulder blades ahoy.

Pulling less weight is not easier if there is nothing there to pull it.