9 Months Off = No Top End - Help!
pb21
Posts: 2,171
Last September I broke my arm and then from January to July I was traveling with no cycling, so for nine months I didn't ride at all.
The last couple of months I have been trying to get back in shape and am pretty pleased with my level of fitness at the moment (around 10% slower typically). However one area is still relatively very weak compared to last year, five minute hill climb type efforts. I am about 60-90 seconds slower on those kinds of hills, which I used to be OK at.
For instance On hill nearby is 1.3km at 10%. I used to be able to get up that in 4min30s or so, but at the moment its more like 6mins (30% slower!), and I am really suffering! The hill climb season is fast approaching and I would look to enter a few as I used to be competitive in them, no chance at the moment though!
I guess the top end is the first to go and the hardest to get back, but does anyone have any tips do get it back quicker?
The last couple of months I have been trying to get back in shape and am pretty pleased with my level of fitness at the moment (around 10% slower typically). However one area is still relatively very weak compared to last year, five minute hill climb type efforts. I am about 60-90 seconds slower on those kinds of hills, which I used to be OK at.
For instance On hill nearby is 1.3km at 10%. I used to be able to get up that in 4min30s or so, but at the moment its more like 6mins (30% slower!), and I am really suffering! The hill climb season is fast approaching and I would look to enter a few as I used to be competitive in them, no chance at the moment though!
I guess the top end is the first to go and the hardest to get back, but does anyone have any tips do get it back quicker?
Mañana
0
Comments
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I think you have a slightly wonky assumption about the 'top end'.
Generally its accepted that is the quickest to develop if you have a well established base level of fitness, but also the quickest to be lost, so the good news is that if you get out and work on it then it should come back. It might not come back to quite the same level after 9 months off, but should come up with work.
If your hill climbs are 3-5 mins in length then its simply a case of weekly L5/L6 high intensity intervals to work those energy systems specifically. There are many ways to skin those cats though so probably also depends on your weekly hours available and other goals etc.Your Past is Not Your Potential...0 -
Check your weight, you'd be surprised what a difference even 2Kg will make.
Hill climbing in particular is influenced by W/Kg, ie. power to weight ratio. The ratio of the amount of power you can produce over a given time againt your total weight.
If you've put on weight through inactivity try and lose it.There's warp speed - then there's Storck Speed0 -
Thanks for the replies guys.
Yeah I am a couple of Kgs heavier, nothing too major but I guess it accounts for a few seconds. Anyway I noticed yesterday I was feeling a bit more quick/light on the bike and able to breathe deeper and push towards the tops instead of grovel, so its getting better...Mañana0
