The foundations for successful riding
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Just looking for some input on some training techniques to help me with my climbing.
Over here in WA its fairly flat and I live around 30mins ride from my nearest decent climb ( mills rd and canning mills rd )
I commute everyday 5km to work and a longer ride 30-50km on the way home.
I ride with a work mate and I can smash him on the flat stuff , im a good 2-5kmh quicker than him.
However when we hit the hills on the weekend he returns the favour.
Im 27 years old 6"4 and a hair under 100kg.
Is there any way to increse my climbing ability on my flat afternoon rides (eg interval training) or do I just try and shed 10kg and see what affect that has.
My stamina and endurance have always been fairly good ( just rode 180km solo (AT) 30kmh average which I'm very happy with ) it just the climbs I struggle keeping a good pace up.
Thanks for your help
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Hi mate. I'm about the same weight and have the same problems. A good set of wheels might help a smidge but I think it comes down to losing the weight. Doing a lot of hill climbing probably helps as well to get your legs accustomed to it (like ride your steepest hill every day and slowly try higher gears). But yeah its the weight being lugged up the hill I reckon
Ps I live up near the hills and my Strava times are always in the bottom 20% whereas on the flat I am in the top 20%. Can be a bit frustrating.
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Try to lose weight, but also try to hurt your work mate on the flat sections. Push him to fatigue on those sections so that when you get to the hills, he is tired and can't use his light weight to best effect. Well, that's the idea anyhow.
Be careful with the speed and amount you lose weight - you want it to be sustainable and you still need to have adequate nutrition so you don't fall flat on a ride.
You cannot beat physics!
Big gears into the wind may help in the absence of hills, but any incline with a half decent length can work - just do hard-effort repeats.
I've improved my hillclimbing by simply doing them - racing also assists in increasing cycling capacity. I'm still trying to get beneath 100 kegs...lol.
I am no hill climber... But I can get up them reasonably quick. Same height and weight as OP at my heaviest.
My weight yoyo's yearly between 85-100 kgs ( not ideal I know )... The difference is chalk and cheese, 15kgs or two bikes lighter means nearly 3/4 of watt per kilo improvement for me!. Huge!!!.
Plus less blubber means less of a wetsuit effect in summer, less strain on the joints and lower back, being able to wear 34 Levi's .
Apart from the weight just learn to suffer, I also live 1 hours ride from any descent climb... Substitute it with riding for long periods into head winds .
Although I still get a frown on when I left the front page of a fav Strava climb, 26th place just sucks http://www.strava.com/segments/3381967
Nothing will fix the problem of weight, but at least you aren't far from some hills. Just ride the hills more, maybe running up stairs a bit could help. Anything to get more vertical metres into the legs. I weigh 73 at a similar height. If you can't climb, you can't. But at least doing it more will make you better. Boaf is right. Punish the climber on the flat. Hurt ++++ then they will be gone before reaching the base.
Worth bearing mind you CAN be just as fast up the hill; got a mate weighing 95 kg who is quicker than me up a 45 minute 10% climb in Sydney. Might take some serious riding to do it.
I echo the losing weight.
I am also in Perth and the same distance from the hills. Having lost 11kg in the past 5 months from 86kg to 75kg it has made a huge difference and I am 190cm. I'm about at my limit, well in fact under for long term but will stay at this weight for the next 3 months or so.
I tend to be able to spin up hills a gear or two easier now. I also do 40 minute efforts on the rollers pushing a big gear and I think this has helped my ability to keep going at a reasonable pace up climbs. I will never be a mountain goat, however I don't think anything can beat weight reduction and hitting or simulating climbs whenever you can.
Well looks like I will loose the weight and see what that can do for me.
I was previously a mountain biker but a new house and kids took alot of time away from me so I sold my car so I had to ride to work I went from 110kg to 100kg in the first 6 months but it has seemed to plateau from there.
I weighted myself last night and I was 98kg so my goal is to get to 85kg by Christmas which I think is achievable.
I've booked the 3 days off for a 10 day break over the easter-Anzac day holidays my goal is to do 600-700 km over the 10 days.
I have a nice 65km route through the hills with 1000m of elevation gain so I will do that a few times.
Maybe every second day.
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Last edited by Z350 on Fri Apr 18, 2014 2:00 pm, edited 1 time in total.
1000m ascending in 65Km will do wonders for you - just hit every climb as hard as you can, rest on the downhills once you've pedalled over the crest and you are bound to improve.
Just remember we cannot be everything. Your mate is probably writing on another forum as to how he can improve on the flats.
Power to weight is what its about going vertical (I'm talking longer climbs not hills that you can just bully over).
If you can improve your ability to hold power and loose some weight you will notice.
Its sounds like you already have a bit of power endurance so I would be working on the weight, though more power is never enough!
LOL I can't do Bellbird/Wark from Richmond any faster, already need a dinnerplate on the back to cope without resting... would be nice to be able to do it 39/23 but I'm not afraid to say that I'm not man enough for that
There is a loop you can do taking in Mundaring, Kalamunda, Brookton hwy then back through Canning rd, Patterson etc that gives you 2000m over 100km. Because its a loop you can drive to one starting point and then ride the circle if you don't want to add the flat riding out there
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