Re: Climbing training for noviceOkay,
I am REALLY new to this forum. So to begin with I am really sorry if I am breaking some set rules here. Having said that, I am in southern california and have the luxury to ride outside most of the year. It rains for a couple of days in January where I have to pull out my trainer. This is my first year on the trainer and did some searches for Trainer routines. Here's one thing that I found and really helped.
It's CTS Climbing on a trainer. Firstly get a good trainer and make sure you have your bike setup in such a way that you highest gear will absolutely whups your a$$.
Now here's the way the routine follows for about 55-60 mins
0-5 mins, Warm up, Low resistance, Smaller gear, 80-90 cadence, Throw in a sprint if you aren't warm enough, Moderate resistance, high cadence.
5-10 mins, VERY high resistance, Largest gear, 55-60 cadence, 85-90 percent MAX HR, hill simulation, still upper body, using just legs
10-15 mins, Rest, Low resistance, Smaller gear, 80-90 cadence
15-20 mins, VERY high resistance, Largest gear, 55-60 cadence, 85-90 percent MAX HR, hill simulation, still upper body, using just legs
20-25 rest again
25-35, here's the tricky one, 1 min of High resistance, 55-60 cadence, 85-90% max hr, 1 min of moderate resistance, 85-90 cadence, SAME HR, alternate for 5 sets of 2 mins each. THIS WHUPS MY A$$
40-50 same as 25-35, 5 sets of low cadence and high cadence.
50-60 rest and finish.
This did help me with my posture on the bike. I was shifting a lot while climbing. This kind of stabilized my upper body.
Oh don't forget to add a riser block or a large wooden block or yellow pages book below the front wheel to simulate the climbing position. You can stand while "climbing" but don't increase your cadence. You will burn off faster. Now the key in this is to maintain your heart rate. You will have to monitor your heart rate constantly.
I hope this helps.