Hilly Rides for Flat Training

Forum guidelines BT super discount
General Discussion Triathlon Talk » Hilly Rides for Flat Training Rss Feed  
Moderators: k9car363, alicefoeller Reply
2014-07-24 9:33 AM

User image


4

Asheville, North Carolina
Subject: Hilly Rides for Flat Training
I am competing in a flat tri in October and I live in the mountains. I have been doing a lot of climbing and hill repeats, but have no place to do intervals and sub LT efforts. What is the best way to adapt my training to be able to have a fast sustained effort during my race?

2014-07-24 10:36 AM
in reply to: champard

User image

Champion
7136
5000200010025
Knoxville area
Subject: RE: Hilly Rides for Flat Training
what's wrong with doing hill intervals?

Pick a different gear when you're climbing... you should get everything you need.
2014-07-24 10:40 AM
in reply to: Leegoocrap

Master
10208
50005000100100
Northern IL
Subject: RE: Hilly Rides for Flat Training

Exactly. Climbing and hill repeats are tempo and interval efforts. By far the most important thing about either of those is how hard you're working.

2014-07-24 11:52 AM
in reply to: champard


467
1001001001002525
, Wisconsin
Subject: RE: Hilly Rides for Flat Training
How long is your race? The only thing you might need to consciously spend some time on is being in the drops or down on your aerobar if you have one. Most climbing is done on the tops or hoods and doesn't necessarily prepare your upper body for getting low for a sustained time. Of course you can do some of that on your descents.
2014-08-20 2:47 PM
in reply to: MikeD1

User image


4

Asheville, North Carolina
Subject: RE: Hilly Rides for Flat Training
It's a HIM. Great point, I have plenty of long climbs here, but I will need to spend time in the aero position. I have been doing intervals in a velodrome and that is nicely kicking my butt.
2014-08-20 3:35 PM
in reply to: 0

User image

Subject: RE: Hilly Rides for Flat Training

I think there are three important things to get dialed in for long course bike training.

1.  Your bike fit and comfort while riding aero for the duration of the bike leg.

2.  Your pacing strategy/goal.  Whether it be RPE, HR, or power...you need to have an idea of what to shoot for in order to run well.

3.  Your nutrition.

If you take care of those three things, then after that it doesn't really matter what type of bike training you do.  Biking hard builds bike fitness any way you slice it.  And bike fitness translates to any type of course.



Edited by Jason N 2014-08-20 3:36 PM

2014-08-21 2:00 PM
in reply to: Jason N

User image


434
10010010010025
Subject: RE: Hilly Rides for Flat Training
you'll be in far better shape than those that haven't seen a hill. If the bike fits, you should be fine. You can take "breaks" from the aero position, and use these for nutrition and water. If you are in potential podium position, you might want to find a flat area to get 1-2 rides in; otherwise I would just go with it.
2014-08-21 3:24 PM
in reply to: champard

User image

Veteran
273
1001002525
Downingtown, Pennsylvania
Subject: RE: Hilly Rides for Flat Training
If you have a power meter you can use that somewhat. Attempt to keep your power up when descending, and when you are climbing try to keep your power from spiking no matter how slow you go.

I trained for Challenge Atlantic City in a very hilly area and I got into some trouble on the dead-flat bike course. I didn't spend enough time training stead-state riding in aero as much as I should have. Even though I had plenty of fitness for the race, the kind of fitness I built was not the right kind. I was used to climbing a hill then recovering on the down - bad move on my part.
New Thread
General Discussion Triathlon Talk » Hilly Rides for Flat Training Rss Feed  
RELATED POSTS

Flat & hot or cool & hilly?

Started by pga_mike
Views: 1390 Posts: 9

2013-12-08 1:00 PM pga_mike

Going from Flat to Hilly IM

Started by Jorgito22
Views: 919 Posts: 6

2013-02-07 9:00 AM JohnnyKay

Prepping for a flat tri in an very hilly area

Started by rach_1623
Views: 1121 Posts: 16

2011-06-22 12:34 PM custombikepainter

Flat Vs. Hilly Rides

Started by WaterDog66
Views: 1854 Posts: 17

2007-01-31 3:59 AM Special K

what is a 'hilly' ride for you? Pages: 1 2

Started by awol
Views: 2518 Posts: 34

2006-08-08 3:45 PM jcjsc00
RELATED ARTICLES
Training on Hills for a Flat Race
date : October 31, 2012
author : TINKARRA
comments : 0
Most of the races are flat here, but I live in the area where I could do hilly rides with 1500-2000m of climbing. Is there much benefit with that if I am racing flat?
 
Recovery rides: Are they useful?
date : April 14, 2011
author : Troy Jacobson
comments : 0
What is the difference between a recovery ride and junk miles?
Member Question: Which Bike to Ride?
date : December 15, 2008
author : FitWerx
comments : 0
I own both a road bike and a tri bike. I am wondering which bike I should be riding during off season training, or does it matter?
 
Roadside Repairs Part 2: Fixing a Flat
date : September 16, 2008
author : BGTwinDad
comments : 0
In part two of this series of common roadside bike repairs, we show you how to fix a flat tire. Though if you're lucky, a bicycle repairman will wheel by at just the right time.
Zen Cycling
date : July 8, 2008
author : Writebrained
comments : 10
Riding Zen means nothing more than being keenly aware of your surroundings and in control of your emotional state at all times. It also means riding safe and riding smart.
 
So You Really, Really Want to I.Q.?
date : July 5, 2005
author : KevinKonczak
comments : 0
After you have established the Ironman goal, the most important factor outside of the training is which race to choose? What is your best sort of course, hilly, rolling, flat?