Training for a 17% grade hill?

CyclingObsession

How do I train for a 17% grade hill it's 2.8km long I couldn't even get up the first bit as legs built up with lactic acid and heart rate peaked, I'm ok at hills long gradual hills I'm good at long steep ones I suck at, how do I train for this? It's more a personal achievement to just complete the climb. I have a Bh speedrom fully carbon bike 7.0 of this helps.
I

t.m.h.n.e.t

Shhh don't be telling anyone else this.

It's top secret!



Ride up hills!

amaferanga

2.8km at 17% the whole way or 2.8km with max gradient 17%?

But yeah, just keep riding up it.

napoleond

There is a well known sports science method for this type of training.

First you need to find a 17% 2.8km hill.

Then keep trying to ride up it.

t.m.h.n.e.t

NapoleonD wrote:

There is a well known sports science method for this type of training.

First you need to find a 17% 2.8km hill.

Then keep trying to ride up it.

Source?

TheEnglishman

T.M.H.N.E.T wrote:

NapoleonD wrote:

There is a well known sports science method for this type of training.

First you need to find a 17% 2.8km hill.

Then keep trying to ride up it.

Source?

Whitedown Hill near me.

http://www.geograph.org.uk/photo/1438464

napoleond

I can't find the paper, but I seem to remember that it was written fecking everywhere in the sports science journal of the pretty fecking obvious...

cyco2

CyclingObsession wrote:

how do I train for this?

You start at the bottom and ride to the top and then come down again. Day one,Ditto,ditto,ditto,ditto,ditto,ditto.
Day two ditto (for one year) etc.. until you get better. Then to make it harder remove your saddle and do it all over again for weeks on end. Let us know how you get on? I have some other sessions you could do when this lot has been worked on.

jibberjim

Best training plan:
- Go to shop
- Buy lower gearing
- fit gearing
- ride up hill

styxd

Dont set off to fast!

Or get some easier gears. I use a compact with a 28 at the back, saying that, most of the hills round by me a 25% or more.

amaferanga

TheEnglishman wrote:

T.M.H.N.E.T wrote:

NapoleonD wrote:

There is a well known sports science method for this type of training.

First you need to find a 17% 2.8km hill.

Then keep trying to ride up it.

Source?

Whitedown Hill near me.

http://www.geograph.org.uk/photo/1438464

Are you claiming that this hill is 18% for 2.8km?

TheEnglishman

amaferanga wrote:

TheEnglishman wrote:

T.M.H.N.E.T wrote:

NapoleonD wrote:

There is a well known sports science method for this type of training.

First you need to find a 17% 2.8km hill.

Then keep trying to ride up it.

Source?

Whitedown Hill near me.

http://www.geograph.org.uk/photo/1438464

Are you claiming that this hill is 18% for 2.8km?

How many times do you want to cycle up it?

thegreatdivide

Is this is? http://www.strava.com/segments/whitedow ... lls-626946

Tom Dean

Try a bit harder.

Don't go too hard at first if possible. Take no notice of your heart rate or 'lactic acid'.

bahzob

First make sure gearing is right. You should be doing over 60rpm. If not then get more gears.

Then, best training for these sorts of hills are "VO2 intervals." e.g. is 3x3 minutes at highest possible effort you can maintain and complete, 5-8 mins rest between intervals then full rest and 3x2 mins same.

What you may find with these intervals is that
- first is hardest, second "easiest" and third middle.
- first 30s-60s are not too bad, then it starts to hurt but if you push through this the last 60s are not so tough

In practice often the best way to do these is find a hill exactly like the one you are riding and do repeats on it. So advice above to try and try and try again is probably best.

me-109

If you are into gym workouts, couple the above with leg presses and squats to build strength in your quads.

styxd

Me-109 wrote:

If you are into gym workouts, couple the above with leg presses and squats to build strength in your quads.

If you're into wanting to ride up hills, I reckon practicing riding up hills will be a better way to spend your time, rather than pissing about in one of those gyms pushing weights.

CyclingObsession

I have the following gearset will the bike be able to go up on these? Shimano New 105 11/25

styxd

11/25 is fine. What are the cranks?

CyclingObsession

Shimano Ultegra 6750 50-34TIt must be just my cardio is not great for that intense hill,

vorsprung

CyclingObsession wrote:

Shimano Ultegra 6750 50-34TIt must be just my cardio is not great for that intense hill,

What you seem to be saying is that you lack the "omph" to get up the hill even once.

If this is the case then ride up as far as you can, then whiz down then do it again. Try and beat your best distance up each time. Try and do at least three sets. What I usually find is that the first is the worst and the second feels easier.

Only do this exercise of repeatedly attempting the hill every two or three days. You have to give your body time to adapt

CyclingObsession

There is a hill beside it thats 10% I usually do hill repeats on that its the same distance 2.8km find it pretty hard to do it more than twice, Should I just keep at that one for awhile, I get a build up of lactic acid really quickly when I am climbing hills and forces me to stop

styxd

I remember you saying you had dropped alot of weight in a short space of time.

Im not an expert, but would/could this have had an effect on your muscles? Could this be why you are haviing problems with lactic acid? Might be worth starting another topic?

A 34 tooth with a 25 at the back is easily sufficient enough for a 17% hill.

It does sound like you're going to hard to start with though - if you feel like you have to stop, try standing up and easing up a bit.

Tom Dean

CyclingObsession wrote:

I get a build up of lactic acid really quickly when I am climbing hills and forces me to stop

It is normal for your legs to hurt. You are giving up too easily.

CyclingObsession

styxd wrote:

I remember you saying you had dropped alot of weight in a short space of time.

Im not an expert, but would/could this have had an effect on your muscles? Could this be why you are haviing problems with lactic acid? Might be worth starting another topic?

A 34 tooth with a 25 at the back is easily sufficient enough for a 17% hill.

It does sound like you're going to hard to start with though - if you feel like you have to stop, try standing up and easing up a bit.

~Yeah your right I did lose a good bit of weight quickly Im going to spend the winter training in the gym to build up some muscle which will hopefully help a little.

Tom Dean

Do some reading - forum search weights / gym / strength training before you go down that route.

Briefly, it won't help

edit: OP, re-read the weight training thread YOU started

petemadoc

To the OP

Just keep hitting the hill until you make it to the top. There's a hill near me that kicks up over 20% and when I started cycling 3 years ago I just couldn't get up without stopping for a breather. Now I use it as a training hill and try to beat my times up it.

Just find some steep hills and keep attacking them. Before you go for a ride plan a route with lots of hills in, or the boring way to do it is just repeat the same hill over and over.

You'll get there eventually, just keep at it.

vorsprung

CyclingObsession wrote:

There is a hill beside it thats 10% I usually do hill repeats on that its the same distance 2.8km find it pretty hard to do it more than twice, Should I just keep at that one for awhile, I get a build up of lactic acid really quickly when I am climbing hills and forces me to stop

This "build up of lactic acid" business..I assume that you mean that your legs burn? That's ok, ignore the pain and keep the pedals turning

StillGoing

styxd wrote:

A 34 tooth with a 25 at the back is easily sufficient enough for a 17% .

Surely that depends on the individual and how long that 17% goes on for hence why some need to resort to a triple?

napoleond

Anything lower than that and your quicker walking!

StillGoing

Ahh bravado; I remember that.