I am 56 and have been cycling steady for 2 years. Completed 3600 miles last year including 10 Centuries. I averaged 14.6 mph overall last year.
I am trying to improve my hill climbing, most riders my age pass me on hills.
First, I am working on reducing my weight which is currently 190lbs.
I utilize a hill near my house that ascends 900 ft in 2.4 miles (8%) for training.
After several months I am now able to do the climb non stop at approx. 5mph.
I am currently climbing the hill 3 times during the week on Tuesday, Wednesday and Thursday evenings after work. From my house to the base of the hill is 1.5 miles making the round trip around 8 miles.
Friday is a rest day.
On the weekend I usually do a moderate to hard steady 50 to 70 mile ride which includes several tough climbs on Saturday, then an easy 20 mile ride on Sunday. Rest day on Monday.
My question is this.
Should I do the 2.4m hill climb non stop at close to lactate threshold (approximately 30 minutes for me) or should I break it up into several intervals at max heart rate ? or what ?
I also do upper body weight training at the gym on Monday and Thursday and stationary recumbent trainer each morning for 30 minutes Monday thru Friday.
Any other comments or suggestions on my weekly training program would be appreciated.
Thanks,
Jerry
I am trying to improve my hill climbing, most riders my age pass me on hills.
First, I am working on reducing my weight which is currently 190lbs.
I utilize a hill near my house that ascends 900 ft in 2.4 miles (8%) for training.
After several months I am now able to do the climb non stop at approx. 5mph.
I am currently climbing the hill 3 times during the week on Tuesday, Wednesday and Thursday evenings after work. From my house to the base of the hill is 1.5 miles making the round trip around 8 miles.
Friday is a rest day.
On the weekend I usually do a moderate to hard steady 50 to 70 mile ride which includes several tough climbs on Saturday, then an easy 20 mile ride on Sunday. Rest day on Monday.
My question is this.
Should I do the 2.4m hill climb non stop at close to lactate threshold (approximately 30 minutes for me) or should I break it up into several intervals at max heart rate ? or what ?
I also do upper body weight training at the gym on Monday and Thursday and stationary recumbent trainer each morning for 30 minutes Monday thru Friday.
Any other comments or suggestions on my weekly training program would be appreciated.
Thanks,
Jerry