Newbie Question - Climbing
Discussion
Hi all,
I have had my bike about 4 months but haven't been out much since November for various reasons. I did my first January ride at the weekend whilst we had some nice weather and my legs were absolutely dead after 50KMs. The Christmas period and with it the cavalier attitude for non-healthy eating and drinking has taken its toll. Its time to try and get fit again!
First mistake I made with my first ride is going twice as far as I should. I went out with someone who is far fitter and more experienced than me which was a little demoralising but on the flipside good in that I pushed harder than I would have flying solo.
Apart from continued pain in the knee area which I have discussed in another thread and I am trying to resolve the main issue I had on the ride was the hills, climbs, assents, whatever you want to call them. I just didn't have the legs for it and felt feeble as hell. With that in mind other than repeatedly attacking climbs what is the best way to train for them? I have a gym membership and would like to put it to better use. Are there any specific routines that people do in the gym to help them on the bike?
I would love to adopt this masochistic love of climbs that people go on about but I am a million miles away at the moment and its stopping me from fully enjoying my road bike as I could.
Any advice people?
Mike
I have had my bike about 4 months but haven't been out much since November for various reasons. I did my first January ride at the weekend whilst we had some nice weather and my legs were absolutely dead after 50KMs. The Christmas period and with it the cavalier attitude for non-healthy eating and drinking has taken its toll. Its time to try and get fit again!
First mistake I made with my first ride is going twice as far as I should. I went out with someone who is far fitter and more experienced than me which was a little demoralising but on the flipside good in that I pushed harder than I would have flying solo.
Apart from continued pain in the knee area which I have discussed in another thread and I am trying to resolve the main issue I had on the ride was the hills, climbs, assents, whatever you want to call them. I just didn't have the legs for it and felt feeble as hell. With that in mind other than repeatedly attacking climbs what is the best way to train for them? I have a gym membership and would like to put it to better use. Are there any specific routines that people do in the gym to help them on the bike?
I would love to adopt this masochistic love of climbs that people go on about but I am a million miles away at the moment and its stopping me from fully enjoying my road bike as I could.
Any advice people?
Mike
Advice?
Don't jump on your bike when you've not been on it for a while and try to ride 50k.
I've been cycling for about 14 months now and I still find climbs hard but a lot easier than I used too. The only way to get better is to practice, but be patient. It's taken me a long time to make real progress in terms of fitness. You also have to learn to like the pain and tiredness
Don't jump on your bike when you've not been on it for a while and try to ride 50k.
I've been cycling for about 14 months now and I still find climbs hard but a lot easier than I used too. The only way to get better is to practice, but be patient. It's taken me a long time to make real progress in terms of fitness. You also have to learn to like the pain and tiredness
Edited by Devil2575 on Monday 13th January 10:47
My commute home has a hill 0.4 miles long with a 20% gradient. It's a killer and it took me about 5 months before I could even get to the top without walking the bike up at least part of it. But what it has done is made other hills seem easy in comparison .
Find yourself a nasty hill and practice on that. Then when you go out on rides and encounter less extreme hills you'll enjoy them more.
.Find yourself a nasty hill and practice on that. Then when you go out on rides and encounter less extreme hills you'll enjoy them more.
I did a short commute for a couple of years before getting a bit more serious this time last year.
Knowing I was unfit, I got used to the bike and faster cadence and built some base fitness during the first couple of months with 1000 miles of absolutely no hills. Starting with 10 and then building to 25 mile rides most days.
Then I hit the hills, adding gradient, length and maybe some speed, then combining with longer rides and culminating in an alps road trip and mtb-ing the south downs way later in the year.
Now it's all about the hills - I love earning a fast descent, but I'm glad I took my time to get used to the bike before hitting them too early and getting miserable about not enjoying them.
Knowing I was unfit, I got used to the bike and faster cadence and built some base fitness during the first couple of months with 1000 miles of absolutely no hills. Starting with 10 and then building to 25 mile rides most days.
Then I hit the hills, adding gradient, length and maybe some speed, then combining with longer rides and culminating in an alps road trip and mtb-ing the south downs way later in the year.
Now it's all about the hills - I love earning a fast descent, but I'm glad I took my time to get used to the bike before hitting them too early and getting miserable about not enjoying them.
Different climbing techniques work for different people, you need to find what suits you dependant upon the size and length of the climb, I'll attack small steep climbs as hard as I can but obviously pace myself up bigger hills. I use small targets on the bigger hills like trees or road signs which are 25-50m apart, each one feels like a small victory!
I am astonished at how bad some people are at climbs though, whether its a metnal thinga s much as a physical thing I dont know but I see a lot of people getting out of the saddle early, charging up the hill and then running out of energy after 20 seconds when their quads are ruined. People also start a climb in the smallest gear leaving them nowhere to go if there is a kick on the climb and it gets steeper. You will also always spot people getting out of the saddle and wrenching the bike around with the bars, rocking their shoulders form side to side and thinking to themselves how awesome they must look, they will inevitbaly die halfway up the climb. When the pros stand on the pedals and climb the steepest hills, you'll notice the bike may rock from side to side but their bodies remain vertical.
When yo uare standing on the pedals, it helps to aim to keep your shoulders level and let your legs do the work, you will feel your core/abs engaged to hold you stable and stop yourself from rocking, this is a good technique to practise and you can do any core exercises off the bike to help, push-ups, plank etc will all do the job. Essentially, you are using the full leverage of your legs that is available and not wasting energy elsewhere.
Good guides here
http://roadcyclinguk.com/how-to/technique/techniqu...
http://roadcyclinguk.com/how-to/technique/techniqu...
I am astonished at how bad some people are at climbs though, whether its a metnal thinga s much as a physical thing I dont know but I see a lot of people getting out of the saddle early, charging up the hill and then running out of energy after 20 seconds when their quads are ruined. People also start a climb in the smallest gear leaving them nowhere to go if there is a kick on the climb and it gets steeper. You will also always spot people getting out of the saddle and wrenching the bike around with the bars, rocking their shoulders form side to side and thinking to themselves how awesome they must look, they will inevitbaly die halfway up the climb. When the pros stand on the pedals and climb the steepest hills, you'll notice the bike may rock from side to side but their bodies remain vertical.
When yo uare standing on the pedals, it helps to aim to keep your shoulders level and let your legs do the work, you will feel your core/abs engaged to hold you stable and stop yourself from rocking, this is a good technique to practise and you can do any core exercises off the bike to help, push-ups, plank etc will all do the job. Essentially, you are using the full leverage of your legs that is available and not wasting energy elsewhere.
Good guides here
http://roadcyclinguk.com/how-to/technique/techniqu...
http://roadcyclinguk.com/how-to/technique/techniqu...
Edited by anonymous-user on Monday 13th January 12:15
I tend to find that interval training,using a magnetic training frame set up, and using your actual bike, and doing 'bleep test' style shuttle runs, will help get your heart and lungs working well for climbs. Unfortunately, that won't help with the leg strength / knee strength issues. The only way to nail that is more saddle time / more actual climbs on the bike.
pablo said:
Different climbing techniques work for different people, you need to find what suits you dependant upon the size and length of the climb, I'll attack small steep climbs as hard as I can but obviously pace myself up bigger hills. I use small targets on the bigger hills like trees or road signs which are 25-50m apart, each one feels like a small victory!
I am astonished at how bad some people are at climbs though, whether its a metnal thinga s much as a physical thing I dont know but I see a lot of people getting out of the saddle early, charging up the hill and then running out of energy after 20 seconds when their quads are ruined. People also start a climb in the smallest gear leaving them nowhere to go if there is a kick on the climb and it gets steeper. You will also always spot people getting out of the saddle and wrenching the bike around with the bars, rocking their shoulders form side to side and thinking to themselves how awesome they must look, they will inevitbaly die halfway up the climb. When the pros stand on the pedals and climb the steepest hills, you'll notice the bike may rock from side to side but their bodies remain vertical.
When yo uare standing on the pedals, it helps to aim to keep your shoulders level and let your legs do the work, you will feel your core/abs engaged to hold you stable and stop yourself from rocking, this is a good technique to practise and you can do any core exercises off the bike to help, push-ups, plank etc will all do the job. Essentially, you are using the full leverage of your legs that is available and not wasting energy elsewhere.
Good guides here
http://roadcyclinguk.com/how-to/technique/techniqu...
http://roadcyclinguk.com/how-to/technique/techniqu...
Good advice! I'm bad at getting out the saddle at the bottom, but usually don't run out steam and when I do I get on the saddle and spin to the summitI am astonished at how bad some people are at climbs though, whether its a metnal thinga s much as a physical thing I dont know but I see a lot of people getting out of the saddle early, charging up the hill and then running out of energy after 20 seconds when their quads are ruined. People also start a climb in the smallest gear leaving them nowhere to go if there is a kick on the climb and it gets steeper. You will also always spot people getting out of the saddle and wrenching the bike around with the bars, rocking their shoulders form side to side and thinking to themselves how awesome they must look, they will inevitbaly die halfway up the climb. When the pros stand on the pedals and climb the steepest hills, you'll notice the bike may rock from side to side but their bodies remain vertical.
When yo uare standing on the pedals, it helps to aim to keep your shoulders level and let your legs do the work, you will feel your core/abs engaged to hold you stable and stop yourself from rocking, this is a good technique to practise and you can do any core exercises off the bike to help, push-ups, plank etc will all do the job. Essentially, you are using the full leverage of your legs that is available and not wasting energy elsewhere.
Good guides here
http://roadcyclinguk.com/how-to/technique/techniqu...
http://roadcyclinguk.com/how-to/technique/techniqu...
Edited by pablo on Monday 13th January 12:15
Just do more hills OP and find your style, I break most of the climbing "rules" but get up hills pretty quick
Thanks to all.
@Pablo that was a really useful post.
The overriding message is the same, more saddle time and more hills.
Roger that.
I have a short steep hill right near my house to practice on once I am warmed up. I have been doing a 25KM triathlon circuit around Newbury which only really has one short hill and a 1KM slight incline which is just annoying. I was doing this circuit about 3 times a week before the weather got bad and I was getting better and better on the little climb. Obviously some days were better than others but in general I did improve. Half way up it I just keep reminding myself that 'spinners are winners' and 'this is not a hill' which helped.
I think my problem this weekend is that I did too much too soon as already stated and the decent sized climb was about 40KMs in so I had nothing left. Even fresh I would have really struggled. I think its just a little bit too much for me for now.
I will practice short circuits of 3KMs around my house but utilizing the hill to get practice and see how I get on. Its about a 40M elevation and 12% gradient at the steepest part towards the end. Nothing major but potentially good to train on.
@Pablo that was a really useful post.
The overriding message is the same, more saddle time and more hills.
Roger that.
I have a short steep hill right near my house to practice on once I am warmed up. I have been doing a 25KM triathlon circuit around Newbury which only really has one short hill and a 1KM slight incline which is just annoying. I was doing this circuit about 3 times a week before the weather got bad and I was getting better and better on the little climb. Obviously some days were better than others but in general I did improve. Half way up it I just keep reminding myself that 'spinners are winners' and 'this is not a hill' which helped.
I think my problem this weekend is that I did too much too soon as already stated and the decent sized climb was about 40KMs in so I had nothing left. Even fresh I would have really struggled. I think its just a little bit too much for me for now.
I will practice short circuits of 3KMs around my house but utilizing the hill to get practice and see how I get on. Its about a 40M elevation and 12% gradient at the steepest part towards the end. Nothing major but potentially good to train on.
Some Gump said:
Old but true - the way to getetter at hills is to do more hills!
Also, use a lower gear if you need to. Despite the guff spouted by old school roadies, getting up spinning a cog the size of a dinner plate looks much cooler than pushing your bike up a hill armed with 50x23...
Also, use a lower gear if you need to. Despite the guff spouted by old school roadies, getting up spinning a cog the size of a dinner plate looks much cooler than pushing your bike up a hill armed with 50x23...
When I went for a bike fit the guy there said spin, spin, spin. Basically your legs will run out of steam long before your lungs 
jesusbuiltmycar said:
I found this very helpful - Never get Dropped Again - 5 Climbing Tips
That is useful. I actually found that video a couple of months ago but thanks for bringing it back to my attention. Some good points worth reminding myself of. I have watched some other videos about technique which I have found useful, not just climbing etc.If you are struggling up a hill, your power to weight ratio is such that it means you need a smaller gear to ride that hill. So as with everything in cycling, make the choice, get fitter, or lose weight, or both
I don't buy into the technique thing really, x power is x power whether I'm producing it in the saddle, or out the saddle, 80 rpm or 90 rpm, its just fitness.
I don't buy into the technique thing really, x power is x power whether I'm producing it in the saddle, or out the saddle, 80 rpm or 90 rpm, its just fitness.
okgo said:
If you are struggling up a hill, your power to weight ratio is such that it means you need a smaller gear to ride that hill. So as with everything in cycling, make the choice, get fitter, or lose weight, or both
I don't buy into the technique thing really, x power is x power whether I'm producing it in the saddle, or out the saddle, 80 rpm or 90 rpm, its just fitness.
I don't agree, technique does matter according to the guy who set my bike up. I was losing a lot of power because I didn't lock my core out correctly and I've made some big gains climbing just from following his advice.I don't buy into the technique thing really, x power is x power whether I'm producing it in the saddle, or out the saddle, 80 rpm or 90 rpm, its just fitness.
okgo said:
Really?
Interesting, I've not ever found that there was any certain way about doing it, just that as I got fitter and lighter I was quicker. If you look at the pro's they don't seem to all climb the same way, which if there was a 'right way' you'd think they would...
No doubt being fitter and lighter can help but I was wasting some of the power I produced. I got instant results just by changing *how* I sat on the climb Interesting, I've not ever found that there was any certain way about doing it, just that as I got fitter and lighter I was quicker. If you look at the pro's they don't seem to all climb the same way, which if there was a 'right way' you'd think they would...
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