Emulating Climbing?

A light bike doesn't replace good fitness.

Moderator: Moderator Team

Post Reply
phourgenres
Posts: 223
Joined: Wed Sep 21, 2011 7:19 pm

by phourgenres

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?

MurrayRothbard
Posts: 53
Joined: Tue Mar 03, 2009 9:18 pm

by MurrayRothbard

WIND! Lots of wind.

Also known as "Kansas hill training."

User avatar
KH1
Posts: 1327
Joined: Thu Feb 19, 2009 3:40 am
Location: Mornington Peninsula

by KH1

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
Don't let the truth get in the way of a good story......
Argon
CAAD9 6.78Kg
Supersix 6.78Kg

HillRPete
Posts: 2292
Joined: Tue Apr 12, 2011 8:08 am
Location: Pedal Square

by HillRPete

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.

Post Reply
  • Similar Topics
    Replies
    Views
    Last post