Emulating Climbing?
Moderator: Moderator Team
-
- Posts: 212
- Joined: Wed Sep 21, 2011 7:19 pm
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?
Visit starbike.com Online Retailer for HighEnd cycling components
Great Prices ✓ Broad Selection ✓ Worldwide Delivery ✓
www.starbike.com
-
- Posts: 51
- Joined: Tue Mar 03, 2009 9:18 pm
WIND! Lots of wind.
Also known as "Kansas hill training."
Also known as "Kansas hill training."
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
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
Don't let the truth get in the way of good story...
2023 Propel Advanced SL (Growing in the Petrie dish)
2022 Trance Advanced Pro 1
2021 Revolt Advanced 1
2020 TCR Advanced SL 0 (Dead)
2019 Fathom 1 29er
2017 TCR Advanced Pro 0
2023 Propel Advanced SL (Growing in the Petrie dish)
2022 Trance Advanced Pro 1
2021 Revolt Advanced 1
2020 TCR Advanced SL 0 (Dead)
2019 Fathom 1 29er
2017 TCR Advanced Pro 0
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.
Bikes: Raw Ti, 650b flatbar CX