Tips for faster/better hill climbing

[martint235]

"What doesn't kill me, makes me stronger!"


Load of old b*llocks that - my last forum ride to Otley nearly killed me, and I haven't been strong since!

I always thought it was "What doesn't kill me leaves me maimed and dribbling into my beard in a wheelchair"?

 

[bozmandb9]

I'm also targeting my gearing and trying to complete each climb with at least three gears to spare. The theory being when I need it out with the club I'll have something in reserve.

Any observations would be welcome.

Before I comment, I must say I'm a newbie, so please feel free to disregard, but I do compete as a track athlete (and coach) so same principles should apply.

My thought was, you should use gears the same in training as you would do on a club run. In training, its an important principle that you never condition your body to operate at sub optimal levels, since the 'memory effect' will then work against you.

Hope this helps!

 

[Wayne Tully]

I find doing hills on my MTB makes them a lot easier when I then go on club rides on my road bike.

 

[robjh]

A mate of mine was told by a sports trainer that, in the absence of enough hills to practise on, he should just ride in a higher than normal gear.

 

[Rob3rt]

robjh What you friend told you is essentially correct.

If we assume you want to go up the hills fast,

Long gradual hills = threshold work
Short sharp hills = VO2 max work

Both can be undertaken on the flat or on a turbo trainer. Ideally you would do a combination of both especially as you get faster and are spending less time ascending as no hills in the UK that I know of are long enough that you would have to ride them at threshold, there will always be a fairly large contribution of VO2 max.

If all you care about it getting up them, then an easy gear and good aerobic fitness will see you right. This again can be built on the flat or indoors!

Technique etc will play a part in the end game, as will the psychological aspect of knowing you can ride up hill, but ultimatelly, the engine is what gets you up hill and 95% of the effort should be on developing the engine and reducing excess weight.

 

[michaelcycle]

^^^ Good post Rob3rt.

Ultimately, I think this depends on the individual's preferences. I think a lot of people simply prefer getting on their bike and riding then following a structured programme. However, over time this will achieve the same result generally - they will improve their VO2 max by doing some hill repeats on short, sharp climbs on a rolling terrain rather than intervals on a trainer (or Tabata protocol if they are particularly fit), they will improve general aerobic and respiratory conditioning by doing some longer hills at a steady cadence so they don't go anaerobic for too long and produce painful levels of lactic acid.

In absolute efficiency terms (time investment compared to results) a structured programme will probably get you the similar result quicker though. However for many people introducing that level of detail takes away from the pleasure and freedom of cycling.

Horses for courses innit?

 

[Rob3rt]

The point I am making really is that it is the type of training/riding that matters most, not the terrain on which you perform that training, i.e. you need not go anywhere near a hill to develop the fitness required to go up hills fast.

Quite frankly, I don't think the OP should be thinking about high intensity interval training at all at this stage, it is a case of needing to ride the bike more IMO. High intensity work could do more harm than good.

 

[michaelcycle]

The point I am making really is that it is the type of training/riding that matters most, not the terrain on which you perform that training, i.e. you need not go anywhere near a hill to develop the fitness required to go up hills fast.

Quite frankly, I don't think the OP should be thinking about high intensity interval training at all at this stage, it is a case of needing to ride the bike more IMO. High intensity work could do more harm than good.

Yes, that is undeniably true. You don't need to go anywhere near a hill to develop the fitness necessary to climb well.

I agree about HIIT probably not being suitable for the OP as well. Having said a lot of people say they are doing HIIT when in fact they are doing regular intervals which should be fine.

 

[HLaB]

Getting pretty p'eed off with being the "fat kid at the back" when it comes to hills. Any training tips or techniques anyone can pass on?

My speed on the flats is pretty good, and I have grape fruit sized balls when it comes to descending, just climbing is a massive weakness of mine!

There's no Magic Pill when it comes to hills; clipless pedals/ lighter bike may help but the only real answer is practice on hills and through that increasing your power to weight ratio.

Edit FWIW my weakness is rapid acceleration (changes in pace) on the flat into a headwind; I really need to practice that more a turbo/rollers doesnt really replicate that for me.

 

[Wigbank]

Interesting reading so far, it seems I have opened a can of potential worms, that's made for a good discussion.

I've got I good 30 mile ride planned tomorrow that has a few climbs on, nothing major but will be a good time to try some of your theory's out.

 

[Wayne Tully]

Interesting reading so far, it seems I have opened a can of potential worms, that's made for a good discussion.
.

Everyone has there own ways, remember though, it never gets easier you just get faster.

 

[Milzy]

So a 15 stone cyclist who has got huge piston legs says to me ''I could generate more watts than you.'' ''Chris Hoy is 14 stone & blah blah.'' Then I reply with well my power to weight ratio is better than yours & so is my aerobic capacity. ''Owned''.

Too many people want the all the hills skills without putting in the effort IMO.

 

[Wayne Tully]

It's not a dick measuring contest, the guy just want's some advice.

 

[Peteaud]

 

[Wayne Tully]

I assume you are referring to my misplaced apostrophe.