I live close to hills and my wife wants me to be nearby.So instead of a longer loop rides, I’ll do hills up and down for 20 miles. No more than 100yds of flat land. Will this play out over 40km bike for the OLY. I did this at the end of last season and have not raced this season. I wonder if I’ll crap out because I’m not used to the 80-100 rpms. I train in the 60-80 rpm. I stay in 53 tooth front chain ring. I know I’m cross chaining the heck out out my chain.
Any harm or benefit training like this. Will I get smoked on a flat coarse?
Thanks.
Technique-wise, for a flat TT or tri, it helps to have some flat land riding where you are used to that position, riding in as big a gear as possible, going as fast as you possibly can while fighting just the wind. But horsepower-wise, hills are far, far superior for developing your power, assuming some of the hills are sustained. If I had a choice of only one (all flat, or all hills), the hills would win hands down. Especially for olympic distance racing.
Greg @ dsw
I always try to train in the hills, both on the bike and run. Flat course just then feel so easy.
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I would try to keep your cadence more consistent. For most people, riding x watts at 80-100 is more efficient than riding the same wattage at 60-80 rpm.
You’re probably riding more watts on the hilly rides than you would be on the flats, so it’s likely a better workout, but I’d eliminate the cadence discrepancy.
For the most part, riding your bike is riding your bike.
Ride on flats enough to know you can stay aero then don’t worry about it.
As others said, I would stay aero even if only going 10mph and try and keep your RPM the same. Essentially you’ll get similar training to being on a trainer… sicne you’ll have less inertia going uphill, which impact your pedal stroke slightly. Try and keep cadence normal.
In reality, a strong headwind and a moderate uphill grade are virtually the same thing anyway.
Just don’t sit up and ride at 60-80rpm and then wonder why you don;t make power at 95RPM in an aero position.
Whether you get smoked on a flat course doesn’t have much to do with terrain.
If you have an indoor trainer, grit your teeth and do a workout or two a week on that - concentrating on keeping your cadence high and using the aero position. When you’re out riding, spin out on the downhills.
I have a regular training ride that is just one hill, about 1 mile long, that I’ll ride 5-10 times per workout. I try to keep my climbing cadence between 70 and 80, and flip between seated and standing to help build power. I have found that the hill workouts prepare me better for ANY course by increasing my anaerobic threshold.
Another tip to use hills to your advantage: Finish every one. Keep the power on over the top till you get back up to speed, then take the breath / drink break. Cresting, sitting up, and taking a drink will cost you time every time you do it. Your hill recovery might take a few more seconds this way, but you’ll gain valuable seconds at the crest of every hill from doing it.
Oh - and stop cross chaining. Find a gear that you can push up / down by dropping across the front chainring - work the middle of the cassette and leave the 25 or 27 for your bailout climbs. You’ll get finer climbing speed control using the little ring up front.
Great advise on the staying with the power OVER the crest. You just want to give up sometimes when you are near the crest.
I have an old 2007 50cm 650C Cervelo P3 aluminum and am not used to the 53/11 yet. I really like the bike. Better than my Trek 1.2 road converted to tri. My back never gets sore.
I’m staying on the hills because I don’t know how I’m going to fair not having the 50/39 compact chain ring.
Would love to have a 1mile climb. I think the longest is 3/4mi.
Add in the trainer work and you got the best of both world’s. Riding the trainer in aero at your race cadence will easily cover for any lack of outdoor flat riding you are unable to do.
Great advise on the staying with the power OVER the crest. You just want to give up sometimes when you are near the crest.
I have an old 2007 50cm 650C Cervelo P3 aluminum and am not used to the 53/11 yet. I really like the bike. Better than my Trek 1.2 road converted to tri. My back never gets sore.
I’m staying on the hills because I don’t know how I’m going to fair not having the 50/39 compact chain ring.
Would love to have a 1mile climb. I think the longest is 3/4mi.
1 mile, .75 miles, who cares. What on earth do your chainrings have to do with anything? Use the small ring if you need smaller gears. What does the 53/11 have to do with anything? You have 9 other gears going up to 23, 25, 26, or 28, use them. Why are you ok with your wife demanding you use such a limited amount of road for your training?
Just don’t sit up and ride at 60-80rpm and then wonder why you don;t make power at 95RPM in an aero position.
Bingo!
I used to think that then I moved to the coast of North Carolina. Two things are always occurring:
- A never-ending head wind. Whenever I ride between Wilmington and Jacksonville (our HQ), a 53 mile trip and if the wind is against me, it’s a long day in the saddle. It’s relentless. When the wind Gods are with me, boy do I fly!
- The moment you stop pedaling, you slow down. There are no down-hills to recover while maintaining speed.
I certainly miss hills, but the flats can be no joke either. It’s demoralizing because there is no end in sight.
Now, running is a completely different story. Running on hills vs flats is night and day, regardless of the wind. It’s way easier to run in the flat lands.
Great point about the wind. Had not thought about that.
Running into a big head wind would not be much fun either, but great exercise? :o)
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