Climbing train..

bianchi77

anyone know how to have an efective climbing training on the trainer ?
It seems that I can simulate a hill / ascending road on my trainer...
but I don't know much to increase my power

I ussualy do my 40s high and 20s low...26 times...but I think there's more effective way that I don't know...

Thanks for helping...

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Kléber

What type of climbing? It's one thing to try a five minute climb in Britain, a two hour pass in France or Italy.

Either way, for a 5 minute effort, train hard for five minutes at your max. For a longer mountain pass style training, try to ride as hard as you can for 30-50 minutes.

ride_whenever

and then repeat 5*5mins, 3*30-35mins

bianchi77

ride_whenever wrote:

and then repeat 5*5mins, 3*30-35mins

5 * 5 mins high and 3 * 30 moderate ?

bianchi77

Kléber wrote:

What type of climbing? It's one thing to try a five minute climb in Britain, a two hour pass in France or Italy.

Either way, for a 5 minute effort, train hard for five minutes at your max. For a longer mountain pass style training, try to ride as hard as you can for 30-50 minutes.

30-50 minutes in high and very high cadence ?

Is it gear and load related ? What's the effective way ? more cadence or more load ? :idea:

Kléber

It depends on your pedalling style. Often when you climb your cadence drops as the load rises. But that's not the optimal way to pedal. So if you ride at 90rpm, but climb at 70rpm, aim for 80rpm.

ride_whenever

I mean as a climbing session, for short climbs, do 5*5min at max, the idea is that you are completely spent at the end of it, don't forget a warmup/ warm down. And for longer climbs do 3*30 max effort with a warmup warm down, aim to be out of your comfort zone so pushing your cadence for the first rep, then load for the second, then both for the third.

bianchi77

ride_whenever wrote:

I mean as a climbing session, for short climbs, do 5*5min at max, the idea is that you are completely spent at the end of it, don't forget a warmup/ warm down. And for longer climbs do 3*30 max effort with a warmup warm down, aim to be out of your comfort zone so pushing your cadence for the first rep, then load for the second, then both for the third.

5 * 5 minutes with moderate cadence ? 40 - 60 rpm at the 39 - 23 ?

5 high cadence for 25 minutes ?

3 * 30 minutes with moderate cadence ? 40 - 60 rpm at the 39 - 23 ?

3 high cadence for 90 minutes ??

Could you explain me more detail please ?
Usualy I get only 40 to 50 RPM on a steep and long climb around 6km non stop, that's why I want to train my RPM cadence...