gclark8 said:
I just changed to a 13-23 cassette and will be changing the front chainrngs to 26/39/52 next week. This gives me close ratios over all speed ranges, mainly for flat and headwind training, but the spinoff is single tooth changes on the uphills with the 26. I try to maintain a cadence above 85 at all times, this is for over 55s cardio training.
Hope this helps in your decision. IN US$$ this cost about $50 for the cassette and $32 + $49 + $20 for the 2 chainrings and postage. I sperad this over 2 months.
some things I've gleaned from the climbing gods:-
*train for climbs, dont rely on ratios in the cassette or chain ring...know your body can do it..Mt Ventoux, Mt Washington, Buller, Hill X.....if you dont do the right training it won't happen...and 25's are for wimps! ( unless your on Alpe D'Huez ) when a triple and 25 is the diff between coming down on a bike or in a box!
* fix your stroke, make all the stroke work for you, not just the down stroke, but the pull back too, use the hammies, glutes and the quads. Practice variation and getting a smooth all round stroke. Saves energy, maximises results
* dont tense up, many riders when the road rises up- in front, get tense and grit their teeth and hang on to the bars tight and get hard in the back and legs...wasting energy...soften up, be loose, find a tempo and ride it...watch LA, he is a master at being loose on a climb...
* Sit further back in the saddle, straighten your back, improves breathing and helps the spin and leg action get smoother.
* breathe long and slow, breathing fast is counter-productive, slow breathing lowers the heart rate and increases your threshold.
* stand in the saddle occasionally, helps rest the major muscles,Hammies and quads, and glutes, and change your toe direction, point down more to help your stroke smooth out. And rock the bike not your body as you stand.
* increase your tempo as you get towards the top and finish strong, hitting hard at the bottom will bonk you, go in easy at tempo and build from there doing all the above and be KOM ....
* find a cadence that works for you, not everyone can ride hills at 90-100 or even 80, and many coaches say the best power to weight is delivered at around 60 anyway, but it helps to spin, sure and this comes from more training, smooth stroking and sensible ratios in the cassette....
25 if you must, sometimes I wish I had one, but I've resigned myself to this....if I have to go to a 25 then its the sag truck and a cool beer likely to be my major focus.....
ride on, ride up....but ride