Best intervals for flat-like terrain for practicing hill-climbing ability?
rowanharley Posts: 76
edited November 2017 in Training, fitness and health
Looking for some hard intervals to improve my climbing ability. I've no way of measuring my watts or heart rate or even speed at the moment (Lost my speedometer during a race) so it'd have to be using timing. I'm only new to intervals but I'd rather be doing them than cycling 28km/h over 40k with the group
It should feel as a hard training in the end and you can increase sets or duration over time.
However you can work on whatever component of fitness represents the hills you want to climb well. So if they are short sharp 1 min efforts, do 1 min repeat. Climbs of 5 to 8 minutes, do repeats of that length with recovery. Alpine climbs, do 20-60 min threshold or just below threshold training. Then when you do hit the climbs you will have that fitness.
If you read the question "Best intervals for flat-like terrain for practicing hill-climbing ability?"
You may want to rethink your advise
Failing that ride through soft sand.
You can do the same but get out of the saddle.
On long training rides I will do that once or twice out of saddle for a minute to give my bum a rest from being on the saddle so long.
Again, IMHO, turbos and trainers are best for regimented interval training unless you are blessed with alpine climbs or soft flat terrain with no wind. Otherwise, too many variables to interfere in completing the interval.
About the only interval work I do on the open road is really long SS riding. Spend a few hours straight holding lower to upper sweet spot power.
Not related to you, I can't stand how this website multi-quotes all previous quotes. Makes the page so long to read. I need to find a user setting to disable that.
Anyway, good memory! Yup, that's me.
And yup, you're right. People trained until their eyes bugged out and their heart pounded out of their chest since sport began.
You can do it without a meter or HRM or a turbo, you learn your perceived exertion and go ride. I get that. My point was that for me, my local rides don't work well to do repeats or interval work.
Up, down, around the corner, stop, go, car, stop sign, stop light, hill, flat, corner........ You get the idea.
For me, that's what I have to do if I want to train for a climb. Not saying you can't do a great job otherwise, just personal preference.
FWIW, a used fluid trainer is what? $100 for a pretty nice one? I got mine used for that with the block, mat, trainer, skewer, and a brand new sweat catcher. So $100 gets you training. Another $100 for used equipment could probably get you an acceptable computer and HRM. I saw he posted up times for segments. So using a phone or computer already. So a HRM would be just another $25 plus the turbo.
$125 is very much worth it in the modern era to train if you have your eye on slaying that hill but aren't blessed to live near lots of hills or mountains.
Again, you don't have to. That's cool. But to me, $125 would be worth every penny if you really want to train in the year 2017 versus the year 1970.
if you have a bike that can take guards and panniers fit them. Loads the pannier up then any hill becomes longer and you become slow. Ride into the wind on such a bike up a incline even 2% and you know about it. This is what I do. The commuter is my training bike. It is every effective.
Also known as 'resistance training' - it doesn't really have a usefulness in this context, IMO. The objective is simply to hit a certain effort level and maintain it for a certain amount of time. If you can do that using power/HR/RPE (and there's no reason why that would not be possible) then you don't need to ride with panniers full of bricks, or similar.
2020 Voodoo Marasa
2017 Cube Attain GTC Pro Disc 2016
2016 Voodoo Wazoo
Looks similar to my 'dog in trailer' training!
It would slow you down, and mean you get longer at the right power between junctions.
On the flat - it wouldn't slow you down, although you might take slightly longer to accelerate..
True. The suggestion from thecycleclinic was into the wind up a 2% incline.
Maybe a parachute to slow you down on the flat would do the same.
surprisingly enough, simple as this sounds its extremely effective, i'm only saying this as i was convinced that climbing was all about leg strength previously, until i switched to this type of training