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 Post subject: Emulating Climbing?
PostPosted: Tue Sep 27, 2011 4:02 pm 
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Joined: Wed Sep 21, 2011 7:19 pm
Posts: 222
The closest mountains to me are about 5 hours away, and unfortunately where I live it is pretty flat. I realized between school and work I can really only make it to the mountains once a month. What is the closest way to emulate climbing, so I can build the endurance to climb? Tweaking trainer, rollers, working out? Ideas?


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 Post subject: Re: Emulating Climbing?
PostPosted: Tue Sep 27, 2011 6:52 pm 
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Joined: Tue Mar 03, 2009 9:18 pm
Posts: 53
WIND! Lots of wind.

Also known as "Kansas hill training."


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 Post subject: Re: Emulating Climbing?
PostPosted: Wed Sep 28, 2011 4:53 am 
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Joined: Thu Feb 19, 2009 3:40 am
Posts: 1327
Location: Mornington Peninsula
There are loads of hill training sessions for wind/turbo trainers.
Nothing beats hills but the indoor sessions can assist.

Try these 2 from the Training Routines thread.

Climbers 2 x 20
10 min warm up build towards E3
5min @ 95% FTP @ ~95RPM then change up 1 gear
5min @ 100% FTP @ ~90RPM then change up 1 gear
5min @ 105% FTP @ ~85RPM then change up 1 gear
5min @ 110%% FTP @ ~80RPM
5min Recovery then repeat
5-10min warm down

Climbers 45min long climb effort
10 min warm up build towards E3
5min @ 85% FTP @ ~100RPM then change up 1 gear
5min @ 95% FTP @ ~95RPM then change up 1 gear
5min @ 100% FTP @ ~90RPM then change up 1 gear
8min @ 105% FTP @ ~85RPM then change up 1 gear
7min @ 110% FTP @ ~80RPM then change up 1 gear
5min @ 115% FTP @ ~70-75RPM then change up 1 gear
5min @ 115% FTP @ ~65-70RPM then change down 1 gear
1min @ 115% FTP @ ~70-75RPM then change down 1 gear
1min @ 110% FTP @ ~80RPM then change down 1 gear
1min @ 105% FTP @ ~85RPM then change down 1 gear
1min @ 100% FTP @ ~90RPM then change down 1 gear
1min @ 95% FTP @ ~95RPM then change down 1 gear
5-10 min warm down

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Don't let the truth get in the way of a good story......
Argon
CAAD9 6.78Kg
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 Post subject: Re: Emulating Climbing?
PostPosted: Wed Sep 28, 2011 10:23 am 
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Joined: Tue Apr 12, 2011 8:08 am
Posts: 2290
Location: Pedal Square
A very simple exercise is to push the hardest gear that you can do a smooth pedal stroke with. Take care to not work with our upper body at all, keep it totally relaxed, just push and pull the pedals. Focus on a round stroke. I've had some nice success with 3x15min and 5min of easy spinning in between. You can do this outside just fine, no need for indoor trainer.

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Bikes: Raw Ti, 650b flatbar CX


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