Bike Hills and Speed

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2010-06-03 10:24 AM


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Subject: Bike Hills and Speed
Last year was my first year cycling and I trained mostly on flat ground with some rolling hills and a steep one thrown in occasionally. But now that I've moved, the most convenient trail to me is a little different.

It's a 7 mile trail and I usually go out and back a few times. On the way out, it is nearly all a very gradual uphill climb. So I get winded after the 7 miles out, but the way back is a breeze and I can average  3-4 mph faster.

My question is how this affects overall training. Does 7 miles uphill and 7 miles downhill equal 14 miles of flat ground? If I average 17mph doing this 14 mile loop, would this likely hold if I did 14 miles of flat ground? Would I be better served to find some other places to ride? 

2010-06-03 10:26 AM
in reply to: #2898825

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Subject: RE: Bike Hills and Speed
You would be well served to find a flat 10+ mile area as well as your 7 mile hill. The hills will make you stronger but they won't help with flat land endurance where you don't get a break. Flat land endurance won't help with the varied wattage requirements of hill rides.
2010-06-03 10:32 AM
in reply to: #2898825

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Subject: RE: Bike Hills and Speed
andysrc - 2010-06-03 10:24 AM Last year was my first year cycling and I trained mostly on flat ground with some rolling hills and a steep one thrown in occasionally. But now that I've moved, the most convenient trail to me is a little different.

It's a 7 mile trail and I usually go out and back a few times. On the way out, it is nearly all a very gradual uphill climb. So I get winded after the 7 miles out, but the way back is a breeze and I can average  3-4 mph faster.

My question is how this affects overall training. Does 7 miles uphill and 7 miles downhill equal 14 miles of flat ground? If I average 17mph doing this 14 mile loop, would this likely hold if I did 14 miles of flat ground? Would I be better served to find some other places to ride? 


no...its different endurance.  remember when riding a flat you are constantly pedalling and maintaing a certain output. 

hills are nice to ride but you will need endurance of flats also.



2010-06-03 10:39 AM
in reply to: #2898825

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Subject: RE: Bike Hills and Speed
andysrc - 2010-06-03 10:24 AM
My question is how this affects overall training. Does 7 miles uphill and 7 miles downhill equal 14 miles of flat ground? If I average 17mph doing this 14 mile loop, would this likely hold if I did 14 miles of flat ground?


No. Your average speed will be faster on flat ground. Rule of thumb: going uphill or into the wind will decrease your average speed, even after taking into consideration the associated downhill/wind to your back sections.
2010-06-03 10:47 AM
in reply to: #2898825

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Subject: RE: Bike Hills and Speed
My question is how this affects overall training.


Shouldn't matter much. 

Does 7 miles uphill and 7 miles downhill equal 14 miles of flat ground?


As far as distance traveled, yes.

If I average 17mph doing this 14 mile loop, would this likely hold if I did 14 miles of flat ground?


No, you should be faster on flat ground.

Would I be better served to find some other places to ride? 


It's nice to be able to ride on differnet types of terrain, but it's not necessary.  If you had to choose just one terrain, I would say rolling hills would be the best.  But on your gradual climb, you can enjoy working on staying aero the entire time (the major benefit of flat terrain) plus be 'forced' to maintain a higher effort than you might otherwise.  If it's 'too easy' on the way back, pedal harder.
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