Hill climbing intervals

Discussion in 'Cycling Training' started by wardie2000, Feb 9, 2004.

  1. wardie2000

    wardie2000 New Member

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    Hi,

    does anyone know of any good intervals for hill climbing when going up the hill not on a trainer?

    Do i sprint to the top (about 1 and a half miles), or do i go up at my own pace and go back down and try to beat the time?

    thanks
     
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  2. tafi

    tafi Member

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    You should be working on a specific level of exersion which is repeated for the same length of time several times in a session.
    If you are trying to improve climbing ability you should first focus on steady level of exersion before looking to work higher intensities. Sprinting up a hill does nothing except improve sprinting.
     
  3. ric_stern/RST

    ric_stern/RST New Member

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    what are your goals and objectives for the season? are you *just* trying to get better at riding one, 1.5 mile climb or is it something else?

    you can't sprint that far. assuming that this hill takes about 4 or so minutes then it's a pretty much aerobic effort. people can sprint for up to 10-secs. after that you're slowing down (and you're loosing power way before the 10-secs).

    ric
     
  4. wardie2000

    wardie2000 New Member

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    i am riding the raid pyrenean in june of this year.

    my first race of the season is in a months time (Severn Bridge RR your part of the world ric), so i am trying to get as prepared as possible for both.

    Since moving to southampton uk to go to uni , from the cotswolds there seem to be a very severe lack of anything called a hill.

    this is the closest i have found to a hill within reasonable cycling distance. i was hoping some intervals on this 'hill' would help both my power and climbing.

    thanks
     
  5. ric_stern/RST

    ric_stern/RST New Member

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    doing hard, but repeatable hill intervals, and sustained hard efforts (hills or flat) or one to four reps of 15 to 30 mins, once to twice a week will help

    ric
     
  6. Bubble King

    Bubble King New Member

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    When you say hard efforts can you please define, I practice by climbing Mt Seymour in BC and its a average 7% grade for about 14km. I ride a 53/39/30 and weight about 210 pounds it takes me about 1hr 20 min to the top. I ride a gear ratio of 30/25 most of the climb with cadence about 67 unless I get up out of the saddle then I jump up a couple gears. What would you suggest as intervals for this small hill? I think the record is 35 minutes. When I hit long climbs like this I suffer ( i think because of my weight) I just want to get better at climbing. Thanks



     
  7. AndROOb

    AndROOb New Member

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    If it is taking you 1h20m at the moment, you will only get quicker as long as you continue to use this 'hill' for training. You are looking at a pace that you can sustain for well over an hour, and if currently you can average 67rpm cadence, try to increase your pace by incrementally raising your cadence by 1-2rpm every couple of weeks, staying in the same gear. Eventually, you'll be able to use larger gearing, lower the cadence a bit and continue in this fashion.
    I would like a 'hill' like Mt Seymour near me.
     
  8. davef

    davef New Member

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    > When I hit long climbs like this I suffer ( i think because of my weight) I just want to get better at climbing.

    Your weight will make a signifcant difference at 7%. Is losing weight an option? What is your height and build? Keeping working on that hill and you lose weight anyhow!

    It is a pretty mean climb, Allison Pass on the Hope-Princeton was easier!

    Good luck
     
  9. davef

    davef New Member

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    > I think the record is 35 minutes.

    Starting where? And finishing where?
     
  10. Bubble King

    Bubble King New Member

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    Here is the info I have on the climb:



    Mt Seymour Hill Climb ~ North Vancouver CANADA - The start for Seymour is the works yard entrance which is 50m up the climb. The finish is at the top parking lot where the road flattens out.</B> Time - Men: 35:14 Olav Stana 1994 Women: 43:21 Leah Goldstein 2001
    Distance - 12.1k
    Peak elevation -
    Elevation gain - 890m or 2919ft
    Av Speed - 20.6 kph
    Av Gradient - 7.4%

    I currently weight around 200-210 lbs and yes that is my only option I am taking it off as fast as I can lost around 40 so far the summer but I am targeting a weight of 155 to 160. I am medium frame and for the longest time I weighed about 145- 150s then overnight I started packing on the lbs.
     
  11. davef

    davef New Member

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    20.6KMH average WOW!!

    I averaged about 10KMH on a MTB up that road with road slicks,which would be about 70 minutes. Weight 155 and age 61.

    Good luck with further weight reduction. I suspect you will benefit from more practice as well.
     
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