Hey everyone i'm new to the forums, great to be here.
I live in the hills and all of my training consists of hills, there is almost nothing flat. I do loops, hill repeats etc. But i'm curious about how to get more out of my training in a short time frame, as i'm still in school and need to get home to study as well (around 2 hours training max a night). With my endurance hill repeats i do it on a fairly steep road that is about 7km long and has a flat spot in the middle for about 200m. How effective is that? or how could i improve to build muscle quicker. As i usually do 4 repeats on that every 2nd week night and it takes about 25 minutes each climb up. I have noticed a great improvement in my muscle and endurance since i have been doing this, should i just continue?
I also do short repeats on a really steep hill thats about 500m then it loops around for another 500m then back up. My coach tells me to stay out of my seat (quads). I can only do 3 at the moment but every time i do it, i use less energy and will be doing 4 next time etc. (on the nights i'm not doing endurance)
Is there any improvements i can make or should i just keep going as i do, because i am noticing that im building strength but yeh. Sorry for the long as explanation, excuse my vocabulary and lack of cycling knowledge as i have been training for less than a year now.
P.S I do about 80km+ on a Saturday/Sunday and have one day rest, sometimes more. I am joining a club next year as there is no point now, i am top age now and it is a waste of money for half a year, i will be getting 2 day licenses though.
Thanks everyone.
I live in the hills and all of my training consists of hills, there is almost nothing flat. I do loops, hill repeats etc. But i'm curious about how to get more out of my training in a short time frame, as i'm still in school and need to get home to study as well (around 2 hours training max a night). With my endurance hill repeats i do it on a fairly steep road that is about 7km long and has a flat spot in the middle for about 200m. How effective is that? or how could i improve to build muscle quicker. As i usually do 4 repeats on that every 2nd week night and it takes about 25 minutes each climb up. I have noticed a great improvement in my muscle and endurance since i have been doing this, should i just continue?
I also do short repeats on a really steep hill thats about 500m then it loops around for another 500m then back up. My coach tells me to stay out of my seat (quads). I can only do 3 at the moment but every time i do it, i use less energy and will be doing 4 next time etc. (on the nights i'm not doing endurance)
Is there any improvements i can make or should i just keep going as i do, because i am noticing that im building strength but yeh. Sorry for the long as explanation, excuse my vocabulary and lack of cycling knowledge as i have been training for less than a year now.
P.S I do about 80km+ on a Saturday/Sunday and have one day rest, sometimes more. I am joining a club next year as there is no point now, i am top age now and it is a waste of money for half a year, i will be getting 2 day licenses though.
Thanks everyone.