Hill training tips
dm38
Posts: 47
I'm hoping I can get some hill training tips.
I'm doing the London to Brighton Bike ride with a bunch of friends. I cycle a lot, and got most of my hill experience when I was dumped on a hill in the middle of Andalucia a few years ago - thankfully I was quite fit to begin with, young etc so what doesn't kill you makes you stronger.
However my L2B team are completely unconditioned - I've been off doing a few marathons so I left them with a training plan and a date in the diary to have our first team training plan over the 1st bank holiday in May. I found that non of them have done any training, in fact the most exercise they get is probably moving their finger around on the remote control. A gentle 20mile flat strole seemed to have worn them out but they were spurred on and promised to cycle at least 2 to 3 times during the week. Which didn't happen. So I've organised some group spin sessions - not for cycling practice but to get their heart rates elevated, sweat a little and not be afraid of being a bit out of breath - and then straight after spin it's 15 to 20 minutes of core work, squats and lunges to strengthen the hips and qauds.
But my main question is that I'm taking them out on a hill training day this weekend and was wondering how I should approach this? I was thinking of doing a few hill repeats on a really quiet hill, which isn't massive, just a medium elevation to gradually build up their climbing power, see how they use their gear and pedal technique? Any suggestions would be more than appreciated.
I'm doing the London to Brighton Bike ride with a bunch of friends. I cycle a lot, and got most of my hill experience when I was dumped on a hill in the middle of Andalucia a few years ago - thankfully I was quite fit to begin with, young etc so what doesn't kill you makes you stronger.
However my L2B team are completely unconditioned - I've been off doing a few marathons so I left them with a training plan and a date in the diary to have our first team training plan over the 1st bank holiday in May. I found that non of them have done any training, in fact the most exercise they get is probably moving their finger around on the remote control. A gentle 20mile flat strole seemed to have worn them out but they were spurred on and promised to cycle at least 2 to 3 times during the week. Which didn't happen. So I've organised some group spin sessions - not for cycling practice but to get their heart rates elevated, sweat a little and not be afraid of being a bit out of breath - and then straight after spin it's 15 to 20 minutes of core work, squats and lunges to strengthen the hips and qauds.
But my main question is that I'm taking them out on a hill training day this weekend and was wondering how I should approach this? I was thinking of doing a few hill repeats on a really quiet hill, which isn't massive, just a medium elevation to gradually build up their climbing power, see how they use their gear and pedal technique? Any suggestions would be more than appreciated.
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sounds like 'hill training' is totally pointless until they gain some sort of basic bike fitness...
I'd just take them for a simple ride to get them out on the bikes and log some miles. I reckon if you go take them onto some hills and get them working hard then all you'll do is scare them off and end up with a smaller L2B teamYour Past is Not Your Potential...0 -
Bigpikle wrote:sounds like 'hill training' is totally pointless until they gain some sort of basic bike fitness...
I'd just take them for a simple ride to get them out on the bikes and log some miles. I reckon if you go take them onto some hills and get them working hard then all you'll do is scare them off and end up with a smaller L2B team
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I need some hill training tips. I just can't do them, but on flat roads,etc I can go on and on. On my MTB with knobby tyres which i use for commuting, I can maintain an average speed of around 13-15mph but - on a gentle hill over a mile - it drops to around 7pmh. My problem is that Legs/heart appear to tire very quickly. I've started try to use the really low gears but I am just pedalling furiously and not moving much - this extra pedalling seems to tire me out any more.
I don't do squats and lunges so I think that is something I should definitely consider but other tips would be greatly appreciated.0 -
ukmkh wrote:I need some hill training tips. I just can't do them, but on flat roads,etc I can go on and on. On my MTB with knobby tyres which i use for commuting, I can maintain an average speed of around 13-15mph but - on a gentle hill over a mile - it drops to around 7pmh. My problem is that Legs/heart appear to tire very quickly. I've started try to use the really low gears but I am just pedalling furiously and not moving much - this extra pedalling seems to tire me out any more.
I don't do squats and lunges so I think that is something I should definitely consider but other tips would be greatly appreciated.
I don't even know where to begin.0 -
P_Tucker wrote:ukmkh wrote:I need some hill training tips. I just can't do them, but on flat roads,etc I can go on and on. On my MTB with knobby tyres which i use for commuting, I can maintain an average speed of around 13-15mph but - on a gentle hill over a mile - it drops to around 7pmh. My problem is that Legs/heart appear to tire very quickly. I've started try to use the really low gears but I am just pedalling furiously and not moving much - this extra pedalling seems to tire me out any more.
I don't do squats and lunges so I think that is something I should definitely consider but other tips would be greatly appreciated.
I don't even know where to begin.
Holographic wristbands that increases your core strength by 500% :?:0 -
Geraint Thomas recommends them. I've just ordered 20.
http://www.bioflowsport.com/team/wp-con ... Thomas.pdf0 -
ShutUpLegs wrote:P_Tucker wrote:ukmkh wrote:I need some hill training tips. I just can't do them, but on flat roads,etc I can go on and on. On my MTB with knobby tyres which i use for commuting, I can maintain an average speed of around 13-15mph but - on a gentle hill over a mile - it drops to around 7pmh. My problem is that Legs/heart appear to tire very quickly. I've started try to use the really low gears but I am just pedalling furiously and not moving much - this extra pedalling seems to tire me out any more.
I don't do squats and lunges so I think that is something I should definitely consider but other tips would be greatly appreciated.
I don't even know where to begin.
Holographic wristbands that increases your core strength by 500% :?:
I have a feeling that is not going to help me !! one change I can make it switching to smoother tyres...0 -
P_Tucker wrote:Geraint Thomas recommends them. I've just ordered 20.
http://www.bioflowsport.com/team/wp-con ... Thomas.pdf
I wonder how many people say no to the easy money?Death or Glory- Just another Story0 -
mattshrops wrote:P_Tucker wrote:Geraint Thomas recommends them. I've just ordered 20.
http://www.bioflowsport.com/team/wp-con ... Thomas.pdf
I wonder how many people say no to the easy money?
Certainly not Bioflow Sport, according to my credit card statement0 -
P_Tucker wrote:Geraint Thomas recommends them.Geraint Thomas wrote:I wore my Bioflow Sport wristband for the first time when I was out in Melbourne and we broke the World record and won gold!
Well that's the best demonstration of cause and effect I've seen for ages0 -
Okay, they arrived today, so I put them all on and tried to stop a lorry which was about to reverse into my wheelie bin with an outstretched palm. I must have been doing something wrong because it didn't work. Later I tried to do a threshold interval at 750w and I blew up in about 20 seconds. What's going on? Surely Geraint wouldn't have put his name to a product that doesn't work?0
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P_Tucker wrote:Okay, they arrived today, so I put them all on and tried to stop a lorry which was about to reverse into my wheelie bin with an outstretched palm. I must have been doing something wrong because it didn't work. Later I tried to do a threshold interval at 750w and I blew up in about 20 seconds. What's going on? Surely Geraint wouldn't have put his name to a product that doesn't work?
Never trust the Welsh0 -
ShutUpLegs wrote:P_Tucker wrote:ukmkh wrote:I need some hill training tips. I just can't do them, but on flat roads,etc I can go on and on. On my MTB with knobby tyres which i use for commuting, I can maintain an average speed of around 13-15mph but - on a gentle hill over a mile - it drops to around 7pmh. My problem is that Legs/heart appear to tire very quickly. I've started try to use the really low gears but I am just pedalling furiously and not moving much - this extra pedalling seems to tire me out any more.
I don't do squats and lunges so I think that is something I should definitely consider but other tips would be greatly appreciated.
I don't even know where to begin.
Holographic wristbands that increases your core strength by 500% :?:0 -
P_Tucker wrote:Okay, they arrived today, so I put them all on and tried to stop a lorry which was about to reverse into my wheelie bin with an outstretched palm. I must have been doing something wrong because it didn't work.
You're not Magneto or a vampire from the Twilight movies.
Sorry to break the bad news0 -
ukmkh wrote:I need some hill training tips. I just can't do them, but on flat roads,etc I can go on and on. On my MTB with knobby tyres which i use for commuting, I can maintain an average speed of around 13-15mph but - on a gentle hill over a mile - it drops to around 7pmh. My problem is that Legs/heart appear to tire very quickly. I've started try to use the really low gears but I am just pedalling furiously and not moving much - this extra pedalling seems to tire me out any more.
I don't do squats and lunges so I think that is something I should definitely consider but other tips would be greatly appreciated.
I found hills 'easier' by just keeping at it. Keep at the hill until I found my pace - the cadence at I could go up it comfortably without hyperventallating at the top - now I'm comfortable I've begun to push myself up certain bits either by trying to peddle faster, or by going up a harder gear for the last 20 feet/meters (far enough so you've really pushed yourself, but not far enough you'll blind yourself into oncoming traffic or a road side ditch). It depends on the hill I'm going up on depending on what I do. Usually if it's a short hill I'll try going up it on a harder gear, but if it's got horrible little uphill turns (gradients 15% or something) I'll try raising my cadence.
If you feel like you're spinning really fast and not getting anywhere, try going up on a harder gear at the back. That way if you get knackered and can't keep it up you can switch down a gear.
Mx0 -
I didn't win hill climbs by slacking. I worked hard, I grafted, I practiced, I did it as well as I could. Properly. So when you ride up hills, what do you do? You ride up the hill properly. And that means all the way up it. Get right up the hill. No half-measures; you must get your whole bike and body up the hill. Right up from the bottom, you must pedal, right away from the flat part, even if you're standing up. You won't get anywhere slouching about half-pedaling up the hill.
http://www.youtube.com/watch?v=Ud8OucyX ... ge#t=1084sCAPTAIN BUCKFAST'S CYCLING TIPS - GUARANTEED TO WORK! 1 OUT OF 10 RACING CYCLISTS AGREE!0 -
Herbsman wrote:I didn't win hill climbs by slacking. I worked hard, I grafted, I practiced, I did it as well as I could. Properly. So when you ride up hills, what do you do? You ride up the hill properly. And that means all the way up it. Get right up the hill. No half-measures; you must get your whole bike and body up the hill. Right up from the bottom, you must pedal, right away from the flat part, even if you're standing up. You won't get anywhere slouching about half-pedaling up the hill.
This. And accept that riding a hill properly hurts, embrace the pain.0 -
Herbsman wrote:I didn't win hill climbs by slacking. I worked hard, I grafted, I practiced, I did it as well as I could. Properly. So when you ride up hills, what do you do? You ride up the hill properly. And that means all the way up it. Get right up the hill. No half-measures; you must get your whole bike and body up the hill. Right up from the bottom, you must pedal, right away from the flat part, even if you're standing up. You won't get anywhere slouching about half-pedaling up the hill.
http://www.youtube.com/watch?v=Ud8OucyX ... ge#t=1084s
I've never tried cycling up the hill leaving bits of me and the bike behind, half peddling, only going half way up yet still getting to the top. Didn't think it possible... Sounds intriguing...Might try this next time.
Mx0 -
Awesome chaps. I have to say that since I first posted, I have started to take hills straight on. Not the fastest according to strava, but I just need to practice practice practice. I do think my tyres and weight of bike are making the job more difficult, but I have managed to get a road bike to practice on for a few weeks, so will see how that goes. Thegaring on the MTB is just wrong for me in my opinion, too hard in one gear and dropping the gear makes it too easy. I am interested to see how I end up going on the road bike.
But I will embrace the pain ...0