Hilly Rides for Flat Training

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2014-07-24 9:33 AM

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4

Asheville, North Carolina
Subject: Hilly Rides for Flat Training
I am competing in a flat tri in October and I live in the mountains. I have been doing a lot of climbing and hill repeats, but have no place to do intervals and sub LT efforts. What is the best way to adapt my training to be able to have a fast sustained effort during my race?

2014-07-24 10:36 AM
in reply to: champard

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Champion
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Knoxville area
Subject: RE: Hilly Rides for Flat Training
what's wrong with doing hill intervals?

Pick a different gear when you're climbing... you should get everything you need.
2014-07-24 10:40 AM
in reply to: Leegoocrap

Master
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Northern IL
Subject: RE: Hilly Rides for Flat Training

Exactly. Climbing and hill repeats are tempo and interval efforts. By far the most important thing about either of those is how hard you're working.

2014-07-24 11:52 AM
in reply to: champard


467
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, Wisconsin
Subject: RE: Hilly Rides for Flat Training
How long is your race? The only thing you might need to consciously spend some time on is being in the drops or down on your aerobar if you have one. Most climbing is done on the tops or hoods and doesn't necessarily prepare your upper body for getting low for a sustained time. Of course you can do some of that on your descents.
2014-08-20 2:47 PM
in reply to: MikeD1

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4

Asheville, North Carolina
Subject: RE: Hilly Rides for Flat Training
It's a HIM. Great point, I have plenty of long climbs here, but I will need to spend time in the aero position. I have been doing intervals in a velodrome and that is nicely kicking my butt.
2014-08-20 3:35 PM
in reply to: 0

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Subject: RE: Hilly Rides for Flat Training

I think there are three important things to get dialed in for long course bike training.

1.  Your bike fit and comfort while riding aero for the duration of the bike leg.

2.  Your pacing strategy/goal.  Whether it be RPE, HR, or power...you need to have an idea of what to shoot for in order to run well.

3.  Your nutrition.

If you take care of those three things, then after that it doesn't really matter what type of bike training you do.  Biking hard builds bike fitness any way you slice it.  And bike fitness translates to any type of course.



Edited by Jason N 2014-08-20 3:36 PM

2014-08-21 2:00 PM
in reply to: Jason N

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Subject: RE: Hilly Rides for Flat Training
you'll be in far better shape than those that haven't seen a hill. If the bike fits, you should be fine. You can take "breaks" from the aero position, and use these for nutrition and water. If you are in potential podium position, you might want to find a flat area to get 1-2 rides in; otherwise I would just go with it.
2014-08-21 3:24 PM
in reply to: champard

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Veteran
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Downingtown, Pennsylvania
Subject: RE: Hilly Rides for Flat Training
If you have a power meter you can use that somewhat. Attempt to keep your power up when descending, and when you are climbing try to keep your power from spiking no matter how slow you go.

I trained for Challenge Atlantic City in a very hilly area and I got into some trouble on the dead-flat bike course. I didn't spend enough time training stead-state riding in aero as much as I should have. Even though I had plenty of fitness for the race, the kind of fitness I built was not the right kind. I was used to climbing a hill then recovering on the down - bad move on my part.
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