Building strength for hilly rides

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vespario
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Building strength for hilly rides

Postby vespario » Mon Dec 31, 2012 18:07 pm

When out with club I can keep up on flat and on steep climbs but as the ride goes on I get dropped if the ride is lumpy and this is worse on the way back after coffee stop to the point where I really struggle.

I am ok for first 2 hours but run out of strength in my legs. Am 42 and weigh 11 stone. Took up cyling a year ago after running half marathons for years at very respectable times.

Any training tips to build strength and fitness? Thanks.

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Lucan2
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Re: Building strength for hilly rides

Postby Lucan2 » Mon Dec 31, 2012 18:19 pm

Ride more and you'll get better and stronger. Ride more hills especially, but it's the miles you ride that will make you quicker on the hills. A year isn't a long time to have been cycling, so keep at it and it will come.

joe.90
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Re: Building strength for hilly rides

Postby joe.90 » Mon Dec 31, 2012 18:47 pm

Ride as many miles as you like, it won't make you faster on hills...what it will do is build your base fitness up, meaning your legs are far less likely to start giving up so early.

Stopping for coffee is a funny one, I never do it as my legs would start to shut down and it would be a major struggle. You may find starting up again always hard work.

To build up strength for hills, do hills intervals in a high gear with low cadence... Works for me!

Slack
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Re: Building strength for hilly rides

Postby Slack » Mon Dec 31, 2012 20:35 pm

If you are struggling later on in the ride, it's because you have taken too much out of the reserves at the start of the ride. Improving your aerobic fitness will improve your core engine efficiency. You don't need strength for hills, just aerobic fitness and use of the correct gearing!
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cyco2
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Re: Building strength for hilly rides

Postby cyco2 » Tue Jan 01, 2013 03:32 am

So, how many miles a week/year ? Just because you have ridden for a year doesn't mean much.
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If you want to be a strong rider you have to do strong things.
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vespario
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Re: Building strength for hilly rides

Postby vespario » Tue Jan 01, 2013 09:44 am

Tend to ride about 100 + miles a week in winter. One 70 club run plus one or two shorter rides in the week.

During school holidays this goes up to about 150 a week to 170 depending on weather.

Tend to average around 17mph on most rides or so my garmin tells me.

vespario
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Re: Building strength for hilly rides

Postby vespario » Tue Jan 01, 2013 09:46 am

Slack wrote:If you are struggling later on in the ride, it's because you have taken too much out of the reserves at the start of the ride. Improving your aerobic fitness will improve your core engine efficiency. You don't need strength for hills, just aerobic fitness and use of the correct gearing!


I tend to find on the later climbs that I can't push the bigger gears as I seem to ack the strength. My club mates tell me I am spinning in too lower gear but I just can't push the pedals in a bigger one!

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amaferanga
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Re: Building strength for hilly rides

Postby amaferanga » Tue Jan 01, 2013 10:13 am

It's fitness you lack, not strength. You can't keep on on the later climbs because you're fatigued from pushing harder than your mates earlier in the ride.

If you're just banging out the same rides week after week then you've probably plateaued and now need to do something difference to further improve your fitness.
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vespario
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Re: Building strength for hilly rides

Postby vespario » Tue Jan 01, 2013 11:29 am

Thanks for the advice. Will work on general fitness and vary rides. May invest in a vo2 test and get one training plans from a local trainer.

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Herbsman
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Re: Building strength for hilly rides

Postby Herbsman » Tue Jan 01, 2013 15:00 pm

vespario wrote:Thanks for the advice. Will work on general fitness and vary rides. May invest in a vo2 test and get one training plans from a local trainer.

Woah, hang on. Save your money and just ride more often. You can easily improve lots without having to resort to anything like that - just figure out how much time you're willing to spend cycling each week and how hard to work in each session.

Maybe try making the shorter rides a bit harder without killing yourself, so you increase your fitness, and at the weekend stay sheltered (i.e. ride mid-pack) for the first half of the club run so you save energy for the second half.

vespario
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Re: Building strength for hilly rides

Postby vespario » Tue Jan 01, 2013 18:47 pm

Herbsman wrote:
vespario wrote:Thanks for the advice. Will work on general fitness and vary rides. May invest in a vo2 test and get one training plans from a local trainer.

Woah, hang on. Save your money and just ride more often. You can easily improve lots without having to resort to anything like that - just figure out how much time you're willing to spend cycling each week and how hard to work in each session.

Maybe try making the shorter rides a bit harder without killing yourself, so you increase your fitness, and at the weekend stay sheltered (i.e. ride mid-pack) for the first half of the club run so you save energy for the second half.

Like that idea. I ride with the fast group and have considered dropping to the slow group but they are tooo slow.

mike101
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Re: Building strength for hilly rides

Postby mike101 » Tue Jan 01, 2013 19:06 pm

Have you got a turbo? I've found that 2 * 20 Threshold sets on the turbo twice a week have improved my pace on Club runs dramatically.

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GiantMike
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Re: Building strength for hilly rides

Postby GiantMike » Tue Jan 01, 2013 19:35 pm

mike101 wrote:Have you got a turbo? I've found that 2 * 20 Threshold sets on the turbo twice a week have improved my pace on Club runs dramatically.


Or 60 mins at sweetspot.
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vespario
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Re: Building strength for hilly rides

Postby vespario » Tue Jan 01, 2013 20:00 pm

Can you explain threshold and swetspot?

mike101
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Re: Building strength for hilly rides

Postby mike101 » Tue Jan 01, 2013 20:17 pm

Threshold is the maximum effort you can output in an hour. Sweetspot is 90% of that i.e. comfortably hard. This article explains it in better detail.

http://m.bikeradar.com/road/fitness/art ... sts-34902/

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ALIHISGREAT
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Re: Building strength for hilly rides

Postby ALIHISGREAT » Tue Jan 01, 2013 20:22 pm

vespario wrote:Tend to ride about 100 + miles a week in winter. One 70 club run plus one or two shorter rides in the week.

During school holidays this goes up to about 150 a week to 170 depending on weather.

Tend to average around 17mph on most rides or so my garmin tells me.


How old are you?

vespario
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Re: Building strength for hilly rides

Postby vespario » Tue Jan 01, 2013 21:09 pm

I am 41 and a half.

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wardieboy
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Re: Building strength for hilly rides

Postby wardieboy » Tue Jan 01, 2013 21:18 pm

Do you have a hot younger sister?
peddlingmadness wrote:Slightly off topic but, whilst waiting behind a horse box today the Horse Farted with a little follow through, missed my mouth thankfully, but my glasses were pebble dashed..

Graham K
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Re: Building strength for hilly rides

Postby Graham K » Tue Jan 01, 2013 21:24 pm

Have you tried changing your riding pattern, say doing a 15-20 mile sprint flat out instead of a say 50 mile ride, ideally have a hill or 2 in it and time yourself to see progress.

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ALIHISGREAT
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Re: Building strength for hilly rides

Postby ALIHISGREAT » Tue Jan 01, 2013 23:22 pm

vespario wrote:I am 41 and a half.


I just noticed you already mentioned it on the OP :oops:


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