Hill-climbs

DavidBelcher

Wasn't sure if this should go in the Race or Road Beginners sections, but due to the number of folks with some training/sports science grounding on the forum, thought it was the best place. Anyway, to get to the point - a local club is running a couple of midweek HCs later this month. Never done one before but am thinking of giving them a go - any top tips on training for a hill climb and tackling it on the day itself? Due to the local geography, I'm guessing the course will be short and steep rather than a steady long drag. I'm not the best climber in the world, and at 6ft/12.5 stone I am no Jim Henderson so don't expect to put in an earth-shattering performance!
My road bike (Look KG241, probably about 21lbs all-up) is a geared rather than fixed job with 53/39 front & 23 max at the back, incidentally.
Any feedback much appreciated.

Thanks in advance,
David

Cajun

From www.roadbikerider.com

Pro
Greg LeMond
Secret
“The best climber’s build is a marathoner’s scrawny upper body with powerful, piston
legs. Pros climb well in three-week tours because their upper bodies atrophy during
the event from lack of use. It’s a fallacy that a burly upper body will help you climb
better on the road. Strength helps but bulk doesn’t. Body fat should be as low as
possible, but so should upper-body muscle volume.”
EXAMPLE! How much does weight loss help climbing? According to exercise
physiologist David Swain, PhD, if a 165-pound rider loses 10 pounds while maintaining
the same power output, he’ll save a whopping 2 minutes on a 5-mile climb.
What You Can Do
Riding more helps you lose extra pounds, of course, although you’re unlikely to amass the
20,000 to 25,000 miles per year that pros routinely log. A faster way for us mortals to get
svelte is to limit unnecessary calories from our diets. Try these ideas:
• Avoid fatty salad dressing, substituting a squeeze from a lemon wedge.
• Use skim rather than whole milk.
• Eliminate margarine and butter. Try low-fat jam or fat-free cream cheese on your
bagels.
• Limit lean meat servings to 3 ounces baked or grilled (about the size of a pack of
cards).
• Eat more vegetables, rice, and potatoes in place of high-calorie dishes.
• Order your pizza with half the cheese. Only your waistline will know the difference.
• Fill half your bowl with rice before you add the chili. You’ll get more carbo from the rice
and less fat.
• Drink water when off the bike instead of soft drinks or beer.

Climbing Tactics
Pro
Greg LeMond
5
Secret
“People tend to go out too hard early on a climb and then suffer before the top. If you
try to keep up with faster riders you’ll feel okay for a couple of minutes, but then you’ll
blow up spectacularly and ultimately you’ll go slower. The solution is to back off
earlier in the climb and keep your pace steady. You’ll lose less time to the leaders.
“The same goes for interval training. Riders tend to do the first minute of a 5-
minute interval way too hard. Wattage data shows that it’s better to start with an
intensity you can maintain all the way. It’s better to start too slowly and pick up the
effort in the last minute.”
What You Can Do
DRILL! Divide and Conquer: Find a hill that takes about 5 minutes to climb. Mentally
divide it into thirds. Ride the first third at a pace that feels “moderate.” Increase the
pace slightly during the middle third. As you approach the last section, you should be
breathing hard but in control. Now increase the pace all the way to the top.
You’ll find that your performance improves when you start the climb at a reasonable rate and
gradually up your effort. Think of yourself as a carpet unrolling, going faster as you near the end.

Climbing Position
Pro
Bobby Julich (third overall in the ’98 Tour de France).
Secret
“I tend to sit most of the time while climbing. When the road suddenly gets steep that’s
a good time to stand. I also stand when attacking or accelerating. But otherwise I stay
seated because my heart rate remains lower.”
What You Can Do
For most riders, standing on a climb results in a heart rate increase of about 5 beats per
minute compared to sitting and going the same speed. Small, light riders usually can stand
with less pulse penalty because they’re supporting less weight than bigger riders. That’s why
125-pound riders like Marco Pantani stand more than big guys like Jan Ullrich.
TIP! To find the climbing style that’s most efficient for you, ride to a steady grade that
takes 4-10 minutes to climb. Do the whole hill seated at a brisk but not all-out pace.
Note your heart rate and the time it takes to get to the top.
Roll around for 15 minutes to recover, then ride the climb again—standing this time, at the
same heart rate. Compare your elapsed times.
6
Repeat several times over a period of a month to allow for variations in form on a given day.
By comparing times, you should have a clear picture of which climbing style is better for you.

Climbing Cadence and Style
Pro
Bobby Julich
Secret
“I tend to spin a lot more than most pro climbers. My cadence is probably 80 to 100
rpm even on the steepest grades.
“Most climbers slide forward and backward in the saddle to vary the strain on
their muscles, but I try to stay in the same place most of the time. I climb with my
hands on the brake hoods and relax my arms when I’m seated.”
What You Can Do
Julich’s predilection for a rapid climbing cadence is shared by Tour de France winner Lance
Armstrong, who amazes us with his ability to spin up steep grades while his competitors are
grinding.
The secret is to choose gearing that lets you spin on the steepest climbs in your area. If it
takes a 39x27-tooth low gear, get one. Don’t let vanity stand in the way. Lance regularly
climbs in a 23 and says he’s thinking about putting on a 25. You’ll find that you, too, climb just
as fast when you’re pedaling a lower gear more rapidly. And your knees will thank you.
TIP! While you’re spinning up climbs, think about relaxing your upper body. Muscular
tension in the arms, shoulders, and face uses energy better spent for turning the
pedals.
Look at videotapes of Julich, LeMond or Armstrong. Notice how relaxed they appear even
when the crunch is on. Compare their stylish climbing to your own posture on the local killer
hill. Now work on flowing to the top.

Sticking With the Climbers
Pro

Bobby Julich
Secret
7
“I try to start each climb in front regardless of my fitness level. It works especially well
if you aren’t the best climber in the group. You can limit your losses and catch up on
the descent.
“When people pass you and you sit on, remember to climb with your front wheel
a bit to one side of the rear wheel you’re following. If you’re directly behind and that
person stands up abruptly, you could get taken down.”
What You Can Do
DRILL! Frontal Assault: Go with a group that has several riders who are slightly
better climbers than you. Experiment with riding up hills from the front. If you ride at
your own pace, you’ll gradually slide back through the group. Your goal is to remain in
contact all the way to the top. Each time you ride, try to stick in the group longer. You’ll
see the improvement in as little as a month.