hill climbing - improving

stevesavage71

Hi.
I go out with a club most sundays 100km more or less. We have a mini race up one of the mountains and collect points throughout the year. I have noticed I can climb well until the pace quickens and I just run out of umph. My heart rate reaches maximum but I can't keep up the pace.
Is it a case that im not strong enough (need more hill reps and weights) or is it a question of fitness and stanima (more km's)
Or is it more complicated.
cheers for any advice

Garz

Are you standing or sitting?

I find if it's a long drag but not too steep I can find a gear just above grind speed and the quads are happy to piston round at is the most efficient.

If I try an out of the saddle attempt like the pro's I end up losing tons of efficiency and blow out far quicker. On sportives my sitting pace seems to be okay as I usually overtake where others begin to fade with this style.

stevesavage71

I sit down for most of the time, sometimes i will stand up just to stretch my legs a bit or if there is a steep bit.
I don't think my technique is bad, i think there is something missing from my general training/riding

GiantMike

On a hill the only real determinant of performance is power-to-weight ratio.

How much do you weigh?

How steep and long is the hill?

These guys that beat you, are they lighter than you? Can they beat you on the flat?

Do you get bogged down with low cadence on the hill?

If these guys weigh the same as you and can beat you on the flat then you are low powered and need to do more intervals to improve power. If they're lighter than you, you need to either lose weight or get more powerful to offset the extra weight. If you weigh the same and they don't beat you on the flat, it could be as simple as having the wrong gearing. Lower gearing allows you to 'dance on the pedals' rather than grinding too high a gear.

When I lost half a stone and improved my pwer output (measured with a Powertap), I reduced my hill climb time from 8:44 to 7:54. Everything else was the same, so it was just more power and less weight.

Slack

stevesavage71 wrote:

I have noticed I can climb well until the pace quickens and I just run out of umph. My heart rate reaches maximum but I can't keep up the pace.

That happens to most individuals when riding along the flat also. The answer is to improve aerobic fitness - i.e. improve the efficiency of your heart and lungs.