I'm an amateur bike racer that focuses on climbs. I've had some success and I've been asked to give a clinic on climbing for club members plus the general riding public. Now, I have a pretty good idea how to train myself and I need to put into words what I think will help other people. I'm doing a practice speech for some firefighter friends this week before the big one. Um, and public speaking is not my forté.
Okay, so here's my outline of things I'd like to cover. It's rough, but if you could point out something that is missing, or wrong, I would greatly appreciate it.
Thanks,
Darien
Climbing
The basics of climbing? Weight, power and knowing how to use it.
Personal experience – started as a non climber and thought it's a good start. If I could do well climbing I thought I would do better at races.
Again, the main areas to improve your climbing. Power (FTP), weight & pacing. What should you focus on? Power takes continuous work, weight takes some restraint and pacing can give you benefits right now. They are all important, but best to work on your weakest area first.
I'll cover stuff I think is important. What do you think is? Is there something you think would help you? My opinion...
After each section I'd like to take a few questions while we are on the topic.
Perception of effort vs. reality. Starting out without a power meter, it's very difficult to judge your effort. Skilled time trialers can pace themselves well without, but a good number of people I see climbing are off considerably. Typically start off to hard.
Outline
1: Training
a. for a particular climb
There are different training strategies for different climbs. Steady, varied, long, short. You should have some idea of the type of climbing you would like to improve on. Kitt Peak/Graham difference.
b. for a particular length
Stress certain intervals over others. I typically do three types of intervals, but tend to work harder on intervals that match the type of climbs I'll be doing.
b. what is ftp
effectively the pace you can hold for an hour. Sort of a tipping point between what you can hold and what you can't.
c. intervals
Short, four minute. Good for changing pace/recovery. Power climbs. More of a typical road race climb.
Medium 12-20 minute. Good for raising your threshold pace. Doing well on those longer climbs.
Long 90 minute+. Climbing endurance. Also threshold pace. Interval of one. Good for endurance over many repeated climbs or climbing time trial.
Different types of workouts help you do more hard workouts a week, even while working on the same goal.
Work up to longer and more repeats of intervals. Small gains.
d. eating
What & when. Carbs in the morning & right after rides. Vegetable/protein evening. The more intense the ride, the smaller breakfast I eat.
Eat while doing workouts. I prefer non solid foods.
e. weight
Why is it important (time example?)? How much can you loose? I've lost weight with a consistent diet change and more radical quick losses.
f. standing
You should work at it if you like it.
g. core training
I personally do mine while on the bike. Large gear riding, standing workouts.
h. Strength
Large gear riding - goes to core training as well. One workout a week.
i. Rest
Rest after rides, between rides. Limited hard efforts in one week.
j. Pacing
At the least start paying attention to mile marker times, efforts on different grades. To hard at the beginning of a workout means you aren't working hard enough at the end of your workout.
2: Practical
a. taking advantage of sections
Importance of at least paying attention to change in gradients. Small gains in time, keeping speed while recovering.
b. carrying speed
Worth the extra effort at times. Why it pays to know your climb.
c. pacing
Negative splits, but why? Less pain early means able to take more later. To hard early costs to much later.
d. aerodynamics?
Is it important? I think about 15 mph is the crossover point. I've tried aerobars, elbows on the handlebars, or just lowering my head. Comfort is important.
e. standing
How much does it cost? Don't accelerate (unless for a good reason). Steeper climbs can be equivalent to seated.
f. warmup
Sprints (openers). Higher cadence and downhills work for me. Something better than nothing and good practice for an event warmup.
3: Event prep
a. how much rest. Unfortunately different things for different people, but here's my schedule.
b. eating
Don't change. Eat in events what you eat during training.
Okay, so here's my outline of things I'd like to cover. It's rough, but if you could point out something that is missing, or wrong, I would greatly appreciate it.
Thanks,
Darien
Climbing
The basics of climbing? Weight, power and knowing how to use it.
Personal experience – started as a non climber and thought it's a good start. If I could do well climbing I thought I would do better at races.
Again, the main areas to improve your climbing. Power (FTP), weight & pacing. What should you focus on? Power takes continuous work, weight takes some restraint and pacing can give you benefits right now. They are all important, but best to work on your weakest area first.
I'll cover stuff I think is important. What do you think is? Is there something you think would help you? My opinion...
After each section I'd like to take a few questions while we are on the topic.
Perception of effort vs. reality. Starting out without a power meter, it's very difficult to judge your effort. Skilled time trialers can pace themselves well without, but a good number of people I see climbing are off considerably. Typically start off to hard.
Outline
1: Training
a. for a particular climb
There are different training strategies for different climbs. Steady, varied, long, short. You should have some idea of the type of climbing you would like to improve on. Kitt Peak/Graham difference.
b. for a particular length
Stress certain intervals over others. I typically do three types of intervals, but tend to work harder on intervals that match the type of climbs I'll be doing.
b. what is ftp
effectively the pace you can hold for an hour. Sort of a tipping point between what you can hold and what you can't.
c. intervals
Short, four minute. Good for changing pace/recovery. Power climbs. More of a typical road race climb.
Medium 12-20 minute. Good for raising your threshold pace. Doing well on those longer climbs.
Long 90 minute+. Climbing endurance. Also threshold pace. Interval of one. Good for endurance over many repeated climbs or climbing time trial.
Different types of workouts help you do more hard workouts a week, even while working on the same goal.
Work up to longer and more repeats of intervals. Small gains.
d. eating
What & when. Carbs in the morning & right after rides. Vegetable/protein evening. The more intense the ride, the smaller breakfast I eat.
Eat while doing workouts. I prefer non solid foods.
e. weight
Why is it important (time example?)? How much can you loose? I've lost weight with a consistent diet change and more radical quick losses.
f. standing
You should work at it if you like it.
g. core training
I personally do mine while on the bike. Large gear riding, standing workouts.
h. Strength
Large gear riding - goes to core training as well. One workout a week.
i. Rest
Rest after rides, between rides. Limited hard efforts in one week.
j. Pacing
At the least start paying attention to mile marker times, efforts on different grades. To hard at the beginning of a workout means you aren't working hard enough at the end of your workout.
2: Practical
a. taking advantage of sections
Importance of at least paying attention to change in gradients. Small gains in time, keeping speed while recovering.
b. carrying speed
Worth the extra effort at times. Why it pays to know your climb.
c. pacing
Negative splits, but why? Less pain early means able to take more later. To hard early costs to much later.
d. aerodynamics?
Is it important? I think about 15 mph is the crossover point. I've tried aerobars, elbows on the handlebars, or just lowering my head. Comfort is important.
e. standing
How much does it cost? Don't accelerate (unless for a good reason). Steeper climbs can be equivalent to seated.
f. warmup
Sprints (openers). Higher cadence and downhills work for me. Something better than nothing and good practice for an event warmup.
3: Event prep
a. how much rest. Unfortunately different things for different people, but here's my schedule.
b. eating
Don't change. Eat in events what you eat during training.