Improving Hill Climbing on Bike
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2012-05-03 2:23 PM |
Regular 145 Wisconsin | Subject: Improving Hill Climbing on Bike I would consider myself an average to above average biker and get some decent splits during my triathlons. This year I'm doing a lot more bike only races / rides and am looking to improve my hill climbing. Any suggestions or training routines to get better on the climbs? I know most of the techniques you're supposed to use (keep a high cadence, stay seated if possible...) , however whenever I get to a decent climb I feel like i'm laboring through it and invariably end up out of my saddle to power through it. I've been using Strava to keep track of my performance on specific segments. It's actually made hill climbing fun as I'm always trying to beat my times.
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2012-05-03 2:26 PM in reply to: #4188864 |
Veteran 128 New York, NY | Subject: RE: Improving Hill Climbing on Bike Relative to 3 months ago, when I started to follow a mileage plan, I have improved on the hills. I'm sure intervals and other things will help, but really just time in the saddle and struggling up the hills help me find some strength and endurance with it. I try not to get out of my seat anymore, and just go with it. |
2012-05-03 2:30 PM in reply to: #4188864 |
Regular 145 Wisconsin | Subject: RE: Improving Hill Climbing on Bike For those that have lost weight, have you noticed a significant improvement on hill climbing? I could afford to lose some pounds and have found that changing to an all carbon bike has improved my times up a specific hill segment (1 mi, 4.6% grade) by over a minute. |
2012-05-03 2:31 PM in reply to: #4188864 |
Expert 1164 Roswell, GA | Subject: RE: Improving Hill Climbing on Bike Short answer: climb more hills. Long-ish answer: Try to maintain a flat cadence/power on hills. Typically, I like to stay seated or even in aero to maintain good form and focus on using my legs to get up the hill. Sure my speed might drop a good bit but I like to try and stay where I need to in terms of FTP%. You could go extreme and get a new crank/cassette combo for hillier courses, but honestly you probably just need (time in the saddle). |
2012-05-03 2:44 PM in reply to: #4188864 |
Expert 1557 Austin, TX | Subject: RE: Improving Hill Climbing on Bike Find a bike group to ride with, preferably one faster than you. That has done wonders for me. I ride with a group that has a distinct A and B group. Each week I try to hang with the A group as long as possible, then I always have the B group to fall back into if I want. Seems like each year I am hanging with the big boys for a little longer. Just having that someone there to push you a little bit more than you would on your own. |
2012-05-03 2:50 PM in reply to: #4188864 |
Veteran 420 | Subject: RE: Improving Hill Climbing on Bike I can speak to the weight loss aspect as I have lost 25 pounds since last season. I used to struggle a lot on the hills and would always fall behind on group rides when we hit a hill. This year I am leading the pack up the hills. Part of that is because I had a great off season and most of the group are still in an early season state of conditioning but I can feel a huge difference in my climbing. If you've got it to lose, go for it, you won't be dissappointed. Weight makes a huge difference when it comes to climbing. |
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2012-05-03 2:52 PM in reply to: #4188864 |
Master 1858 Salt Lake City | Subject: RE: Improving Hill Climbing on Bike You might revisit your bike's gearing. I slogged away in denial riding a 53/39 for two years thinking the lower gearing would force me to get stronger and better at climbing. I finally bit the bullet and went to a compact, and PRed by a minute (9:15 to 8:15) on the steep final section of one of my regular climbs. |
2012-05-03 3:09 PM in reply to: #4188864 |
Regular 145 Wisconsin | Subject: RE: Improving Hill Climbing on Bike I just got a nicer roadbike that has a 50/34 crank and 11/28 cassette. My tri bike has a 52/38 crank 12/25 cassette. |
2012-05-03 3:22 PM in reply to: #4188864 |
Not a Coach 11473 Media, PA | Subject: RE: Improving Hill Climbing on Bike
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2012-05-03 3:26 PM in reply to: #4189023 |
Subject: RE: Improving Hill Climbing on Bike JohnnyKay - 2012-05-03 1:22 PM
In 2011 I went 3:12 at Oceanside 70.3 on a 53/39 w/ 12/27 cassette In 2012 I weighed 30# less and went 2:55 on a 50/34 w/ 12/27. I was in about the same shape, so formula #2 along with a compact accounted for most of the drop Edited by ChrisM 2012-05-03 3:26 PM |
2012-05-03 9:35 PM in reply to: #4189023 |
Master 2563 University Park, MD | Subject: RE: Improving Hill Climbing on Bike JohnnyKay - 2012-05-03 4:22 PM
^^^ This. There's little need to climb hills in order to become a better climber on the bike. Except for a bit of practice in gearing and pacing. Mostly it's simply a function of your watts-per-kilo (w/kg) ratio. The higher it is, the faster you will climb. The climbs are where I generally pass people on the bike in a tri, but I almost never see a hill in training ... except in the movies that I watch while I'm on the trainer on my back porch. Ride hard lots, and count calories. You'll get faster. |
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2012-05-03 11:21 PM in reply to: #4189587 |
Regular 145 Wisconsin | Subject: RE: Improving Hill Climbing on Bike colinphillips - 2012-05-03 9:35 PM JohnnyKay - 2012-05-03 4:22 PM
^^^ This. There's little need to climb hills in order to become a better climber on the bike. Except for a bit of practice in gearing and pacing. Mostly it's simply a function of your watts-per-kilo (w/kg) ratio. The higher it is, the faster you will climb. The climbs are where I generally pass people on the bike in a tri, but I almost never see a hill in training ... except in the movies that I watch while I'm on the trainer on my back porch. Ride hard lots, and count calories. You'll get faster. You say riding hard is really what'll get you faster. Do you see any benefit riding hills assuming you're riding hard? My training time has been limited so I've but in harder hill workouts but shorter sessions.
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2012-05-03 11:45 PM in reply to: #4189673 |
Master 2563 University Park, MD | Subject: RE: Improving Hill Climbing on Bike You say riding hard is really what'll get you faster. Do you see any benefit riding hills assuming you're riding hard? My training time has been limited so I've but in harder hill workouts but shorter sessions. What will really get you faster is increasing watts and decreasing weight. A good way of increasing the watts that you put out is through a structured program with plenty of high intensity riding, typically in the form of intervals. (See, for example, Allen & Coggan's book "Training & racing with a power meter" -- it's useful even if you don't have a power meter, which I don't). Riding hills can be a very good way of doing high intensity riding. It's just not essential. Some of us have easy access to long hills (i.e., 10-30 minutes), others don't. Doing lots of 2-minute hills is useful, but it's not the best thing for building a strong FTP on the bike. |
2012-05-04 6:05 AM in reply to: #4188864 |
Extreme Veteran 933 Connecticut | Subject: RE: Improving Hill Climbing on Bike What kind of grade are we talking about? Being fast on steep hills is different than a gradual incline. |
2012-05-04 7:00 AM in reply to: #4189673 |
Master 10208 Northern IL | Subject: RE: Improving Hill Climbing on Bike eazyc10 - 2012-05-03 11:21 PM colinphillips - 2012-05-03 9:35 PM JohnnyKay - 2012-05-03 4:22 PM
^^^ This. There's little need to climb hills in order to become a better climber on the bike. Except for a bit of practice in gearing and pacing. Mostly it's simply a function of your watts-per-kilo (w/kg) ratio. The higher it is, the faster you will climb. The climbs are where I generally pass people on the bike in a tri, but I almost never see a hill in training ... except in the movies that I watch while I'm on the trainer on my back porch. Ride hard lots, and count calories. You'll get faster. You say riding hard is really what'll get you faster. Do you see any benefit riding hills assuming you're riding hard? My training time has been limited so I've but in harder hill workouts but shorter sessions.
Mainly it's less difficult for most to push harder on the hills vs the flats. What do you call "shorter"? |
2012-05-04 8:15 AM in reply to: #4189673 |
Not a Coach 11473 Media, PA | Subject: RE: Improving Hill Climbing on Bike eazyc10 - 2012-05-04 12:21 AM You say riding hard is really what'll get you faster. Do you see any benefit riding hills assuming you're riding hard? My training time has been limited so I've but in harder hill workouts but shorter sessions. Riding hills often forces you to ride hard. So that's good. Also, you will get more comfortable on how to attack a hill (whether to stay seated, stand, spin, mash, etc.) and it will build confidence. So, you don't NEED to ride hills to get faster on them. But it certainly won't hurt and will probably help. |
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2012-05-04 8:51 AM in reply to: #4188864 |
Pro 5892 , New Hampshire | Subject: RE: Improving Hill Climbing on Bike The more hills you ride, the easier it gets... I really don't know if I would agree with you with high cadence and seated though... I would say the correct cadence for you and climb the most efficient for you. Personally, my cadence is normally 92-95 on the flats, but can drop to low 80's (and at times even into the 70's) on some of the climbs. There's simply no way to keep the cadence without changing to some crazy gear combination (and all the issues that comes with a wide spaced cassette). Also, I can't stay seated all the time when climbing... I do climb much better if I vary between seated and standing (even on long continuous climbs). If you look at some of the best climbers in the world, you will see quite a difference. Take Contador and Andy Schleck for example... Contador will be doing most of his climbing standing while Schleck will be seated... yet they're about even in ability and energy used, just two different styles. |
2012-05-04 9:12 AM in reply to: #4189775 |
Regular 145 Wisconsin | Subject: RE: Improving Hill Climbing on Bike fisherman76 - 2012-05-04 6:05 AM What kind of grade are we talking about? Being fast on steep hills is different than a gradual incline.
One hill that's right in my backyard is about 1mi 4.6% via Strava. Others are .5 mi 6-7% grades I suppose fast is a relative term. It's more the perceived effort I'm putting forth. While I wouldn't call it a struggle to get up the hill, I definitely wouldn't call it easy.
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2012-05-04 9:16 AM in reply to: #4189832 |
Regular 145 Wisconsin | Subject: RE: Improving Hill Climbing on Bike
Mainly it's less difficult for most to push harder on the hills vs the flats. What do you call "shorter"? A shorter rider for me is 15-20 mi of hill work versus 30 miles of "relatively" flat work. I don't have a lot of time I can commit to the bike this time of year, so I was trying shorter hill intervals hoping to improve my overall hill climibing.
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2012-05-04 9:20 AM in reply to: #4190169 |
Master 1858 Salt Lake City | Subject: RE: Improving Hill Climbing on Bike eazyc10 - 2012-05-04 7:12 AM fisherman76 - 2012-05-04 6:05 AM What kind of grade are we talking about? Being fast on steep hills is different than a gradual incline.
One hill that's right in my backyard is about 1mi 4.6% via Strava. Others are .5 mi 6-7% grades I suppose fast is a relative term. It's more the perceived effort I'm putting forth. While I wouldn't call it a struggle to get up the hill, I definitely wouldn't call it easy.
If 0.5 and 1 mile are what you have to work with, I'd suggest knocking out some hill repeats on both of them. The interval style training would have good benefits for generating power. |
2012-05-04 9:20 AM in reply to: #4188883 |
Extreme Veteran 486 Syracuse, NY | Subject: RE: Improving Hill Climbing on Bike eazyc10 - 2012-05-03 3:30 PM For those that have lost weight, have you noticed a significant improvement on hill climbing? I could afford to lose some pounds and have found that changing to an all carbon bike has improved my times up a specific hill segment (1 mi, 4.6% grade) by over a minute. I've lost 90+ lbs in 2 years and I think it goes without saying that I have found significant improvement. I personally think your fitness got better and it has little or nothing to do with your new carbon fiber bike. |
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2012-05-04 9:25 AM in reply to: #4190189 |
Regular 145 Wisconsin | Subject: RE: Improving Hill Climbing on Bike I could say that's partially true, though I did the same ride with both bikes about a week apart and improved by over a minute. The bike had something to do with it. |
2012-05-04 9:35 AM in reply to: #4188927 |
Pro 4339 Husker Nation | Subject: RE: Improving Hill Climbing on Bike chichitao - 2012-05-03 2:44 PM Find a bike group to ride with, preferably one faster than you. That has done wonders for me. I ride with a group that has a distinct A and B group. Each week I try to hang with the A group as long as possible, then I always have the B group to fall back into if I want. Seems like each year I am hanging with the big boys for a little longer. Just having that someone there to push you a little bit more than you would on your own. Same here--I always look forward to the group rides now, whereas before I was always a little nervous about falling off the back. On one of the most recent rides one of the regulars said, "You are a strong rider!" |
2012-05-04 9:40 AM in reply to: #4188864 |
Extreme Veteran 486 Syracuse, NY | Subject: RE: Improving Hill Climbing on Bike I agree, equipment helps, but something tells me your effort was not apples to apples. Headwind vs tailwind and other weather and climate changes, time of day, workouts leading up to rides, etc. I know on my new TT my effort was greater than on my roadie... just like when you were a kid and tried to run faster and jump higher in new sneakers. depending on the 1 mile time your percentage gain increases exponentially.... 6 min to 5, 5 min to 4, 4 to 3 etc. From 6 to 5 it is a 20% increase in speed, 5 to 4 is 25% increase etc. Unless your first bike weighed significantly more or was a MTN bike with knobby tires, I don't see how by simply going to carbon will give you that increase. |
2012-05-04 9:45 AM in reply to: #4190169 |
Extreme Veteran 424 Urbana, MD | Subject: RE: Improving Hill Climbing on Bike eazyc10 - 2012-05-04 10:12 AM fisherman76 - 2012-05-04 6:05 AM What kind of grade are we talking about? Being fast on steep hills is different than a gradual incline. One hill that's right in my backyard is about 1mi 4.6% via Strava. Others are .5 mi 6-7% grades I suppose fast is a relative term. It's more the perceived effort I'm putting forth. While I wouldn't call it a struggle to get up the hill, I definitely wouldn't call it easy. It doesn't get easier, you just get faster. :-D That is true though. The best thing to do is find a hill and ride it all the time. You can develop the power on the flats too, but nothing gives you more confidence on hills than knowing you've ridden bigger. 1mi, 4.6% is good, longer and steeper is better. Strava is great for finding new ones. Look for one with a nice long leader board - those are usually the best/safest. This is one of my favorites - 1.2mi at 4.4%, but with three sections each topping over a 10% grade. Don't laugh at my slow time. Small leader board because it's a bit of a nasty road with steep segments around blind bends. http://app.strava.com/segments/1064583 Here's another one - 1.3 miles at a pretty steady 6.1%. Again, no laughing at my shoddy time. Huge leader board because cars travel as fast as bikes, the road is one way to the top and the descent on the other side is fun as anything. I love this climb, even though it hurts. http://app.strava.com/segments/794513 I was terrified the first time I tackled that second hill - it's pretty intimidating from the bottom. Now it's my choice for hill repeats. |
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