Hill climbing

Training Training Plans
22

Thank you.

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23

Based on my personal experience, I agree with @AkaPete, the longer climbs are endurance limited. I generally climb with a low cadence.

For my next bicycle, I am planning on getting, the smallest chain ring I can find.

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24

Climbing speed is going to be a function of W/kg - so anything that either increases power or reduces mass will help. As others have said, short climbs will be MAP based, longer climbs FTP based, so training plans that address those two areas will help. Carrying less mass (either you or your bike) will also help.

Climbing is also a massive mental game - I think itā€™s a matter of finding a rhythm that you can (possibly uncomfortably) sustain for the duration of the climb.

If you donā€™t know how long the climb is, donā€™t fall into the trap of thinking the next corner is the end of the climb. Best advice I got for a 100 mile MTB race was ā€˜youā€™re not finished climbing until youā€™ve been descending for at least a mileā€™ - donā€™t let the false flats, corners, or short descents trick you into thinking youā€™re done with the uphill.

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25

Donā€™t forget fueling. I once bonked in the middle of an long mountain climb. That was not pleasant.

And yes, as @way9e0 says it is a massive mental game. I have climbed for hours, and I had to constantly distract my brain.

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26

Rather than grind up a 30-60 minute climb at 75rpm, I would fit a gravel or mtb chainset so Iā€™m not trying to ride with. the same gears as a pro who can do 6w/kg.

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27

I agree gearing on longer climbs needs to be looked at. I need to try and grind less and spin more but Iā€™m finding this difficult on gradients over 5%.
Anyone using 11-34 shimano cassettes?
How are you finding these on flat sections, is the spacing too big?

28

I donā€™t quite go that far but have 11-32 on a couple of bikes. I donā€™t find itā€™s an issue on the flat when out on the road, and the difference for climbing vs. 11-25 is fantastic, I can spin up 10% climbs I used to grind on.

The only downside is actually in Systm. As I also use one of the bikes on my Kickr Snap, I do have issues with it in Level mode (basically Full Frontal). I find it tricky to get the right power at the right cadence because of the gaps. If you use a different bike for road, Iā€™d definitely say go for it. Iā€™m sure you are aware, but you also need to make sure you get the right rear mech size whichever cassette size you choose.

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29

I got a new bike last summer with the SRAM 12 speed cassette (10-33) and 46-33 chainrings. It gives you about the same big gear as a compact, but a 1:1 small gear and the 12 cogs keeps the difference from gear to gear under control. Iā€™m liking it for tough climbs.

30

FWIW, All the best climbers I know, whether small and light or biggger and heavier , spin at 80 plus rather than grind .They also rarely get out of the saddle except when gradient really demands or perhaps to clear some lactate. Two of them I have ridden with in the alps and Pyrenees and with ftp at 4.1 or 4.2wkg equivalent, ride 11-34 so they can spin and have a bailout gear.
Neither has access to long climbs and so both train for endurance.

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31

Thanks. I need to up my FTP and my endurance I suspect. I am considering swapping to an 11-34 for days with steeper climbs. If I can get up to 80rpm Iā€™d be a happy cyclist.

32

For comparison, on his epic alt-tour, Lachlan Morton used a compact crankset (50-34t FSA chainrings with Cannondaleā€™s SiSL2 cranks) and a 11-32t cassette. His race setup is typically a 53-39t crankset with an 11-28t cassette.

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33

I did not find the volcano climbing plan helpful at all .Things like 2 times power station back to back emulates my climbing style and cadence with the hills around here, 3-6 min hills are what I need to do well.

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34

I did the volcano plan as well.

There are two problem I see with all the climbing videos in Sufferfest.

First without a bike that simulates the slope of the climb you are not exercising the right muscles. The second is that the flywheel on the trainer helps you too much. You can compensate somewhat by using a tougher gear than you do outside.

With 3-6 minute hills, it would seem that building up you MAP would be the most helpful.

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35

The hills are quite steep 6-12%+ and I find even in my grannies gears I can not get much of a cadence going so cardio is not working full on .MAP workouts are great for helping me attack over motorway bridges and helping me recover fast when I do go into the red but do net seem to affect climbing speed. About 5 years ago David Millar passed me on a hill, he was pedalling at 90+ and making it look easy, but I just could not near that cadence regardless of what my MAP energy system was doing

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36

I bet he is a bit younger than you are.

I think, and this is based on my experience as an older rider, that I need more neuromuscular training to develop the necessary muscle recruitment. Without that, you can have the biggest cardiovascular engine, but it would not be very efficient or effective.

37

he is lighter as well. He spoke as he drew up alongside then shot off maybe thinking of lazer goats or something. I thought he was in a very similar gear to me, the big difference was the speed he was pedalling.Even though we were near the bottom of the hill, and I was relatively fresh, I could not speed up

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