bike training - hills versus flats

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2009-04-08 5:15 PM

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Subject: bike training - hills versus flats
So I am training for my first HIM and trying to get the time/milage in but I am challenged where I live requires most rides to start with 8-10 mile (1500 ft) elevation climb to get to more flat and bike friendly route.  While I know that I will handle the rolling hills of the race with relative ease, I am struggling to get my miles up given the time required to get up the hill.  So my question is do I focus more on time spent in the saddle then actual milage or do I need to find a more comperable route to the race and train closer to the distance training plan.  Any suggestions much appreciated.

2009-04-08 5:29 PM
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Subject: RE: bike training - hills versus flats
jw115 - 2009-04-08 6:15 PM So I am training for my first HIM and trying to get the time/milage in but I am challenged where I live requires most rides to start with 8-10 mile (1500 ft) elevation climb to get to more flat and bike friendly route.  While I know that I will handle the rolling hills of the race with relative ease, I am struggling to get my miles up given the time required to get up the hill.  So my question is do I focus more on time spent in the saddle then actual milage or do I need to find a more comperable route to the race and train closer to the distance training plan.  Any suggestions much appreciated.

Who says hills are not bike friendly?  Love the hills.  Embrace them.

Anyway, I believe (I'm no expert) that what matters is effort expended over time.  Actual distance traveled does not matter.  If it did, trainers would be useless. Smile



Edited by Experior 2009-04-08 5:31 PM
2009-04-08 6:03 PM
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Subject: RE: bike training - hills versus flats
Time in the saddle is important.  However, you want to have a good balance in what systems you're training too.  Hill climbing requires differential use of muscle groups versus riding the flats.  So, while training a lot in hills may make you more efficient at climbing hills that may not totally translate to being able to ride strong in the flats.  I'm talking just subtle differences here but I think those differences shouldn't be overlooked. 
2009-04-08 9:47 PM
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Subject: RE: bike training - hills versus flats
Time on the saddle is good, but you want to switch things a little... for example, hills help with power and long flat rides help with endurance...  the last thing you want is to be one-dimensional, so change things up for better results!
2009-04-09 3:10 AM
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Master
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Subject: RE: bike training - hills versus flats
not MITS.

Time is far more important than distance so as long as you are riding at the correct intensity then you've got nothing to worry about.
2009-04-09 7:48 AM
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2009-04-09 9:17 AM
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Subject: RE: bike training - hills versus flats
If you have adequate gearing so that you can ride at the same cadence on the hills as you would on the flats, then I say don't worry about it. Now if you're grinding up those hills at low cadence for every ride, however, then I'd be worried about developing some sort of imbalance. 

But I'd prefer to see this as a glass half full situation if I were you.  Your terrain is forcing you to do WORK on the bike, which is good.  It's all too easy to do too many rides too easy.

There are people out there in Florida and some plains states that are jealous of you.
2009-04-09 10:47 AM
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Subject: RE: bike training - hills versus flats
thanks for the advice.  I wish I could keep my cadence the same up the hills but can't.  I'll blame my gears (race bike) but it also could be 43 year old legs but in any case will focus on time in the saddle and work on trainer, longer flat rides to round out.
2009-04-09 11:31 AM
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Subject: RE: bike training - hills versus flats
Yesterday, I did an easy 45 mile ride on mostly flats with two big hills, but today my route is going to be another 45-50 miles but have the most hills I can find.  Time in the saddle is what you should be going for hilly rides and miles should be your goal on the flats.  Also, wind is another factor so you may ride for 2 hours but if the wind is bad and you only go 30 miles that's ok.

Edited by xcrunner2010 2009-04-09 11:32 AM
2009-04-10 12:34 AM
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Subject: RE: bike training - hills versus flats

I'm no expert but I'll happily throw in my 2 cents...

All hills are good. Get some race specific terrain closer to the event so you are happy / comfortable with your performance there, but otherwise don't be shy of the hills.

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