Hill training in the flatlands?

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2008-08-22 7:47 AM

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Regular
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Subject: Hill training in the flatlands?

I just signed up for a paddle, bike, run in a very hilly part of Wisconsin. The problem is that my usual training areas (bike, run) are very, very flat. 

 Any ideas on how to best train for hills? Besides training outdoors, I also can train on stationary bikes and treadmills, but do those simulated hills do justice to the real hills I will encounter in October?

Any thoughts you may have are appreciated!

2008-08-22 8:57 AM
in reply to: #1620629

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Master
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Harvard, Illinois
Subject: RE: Hill training in the flatlands?
I have done a few of the hilly challenge rides in Wisconsin and the only way to properly train for them is to get out there and ride the hills. I live where it is very flat and thought I training in larger gears would help and it did nothing for me. I would try to ride the course a few times before your race that way your properly prepared.
2008-08-22 8:58 AM
in reply to: #1620629

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Subject: RE: Hill training in the flatlands?
My coach has told me I can switch gears to one or two harder gears than I would normally ride for the given terrain in for a set interval to simulate hills. You could give that a try.
2008-08-22 9:02 AM
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Champion
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Subject: RE: Hill training in the flatlands?

In addition to gearing a little harder on the flats, if you want an actual incline, find a highway overpass, ride up, ride down and repeat.

ETA - missed that you were looking for running advice as well; treadmill can help with that, highway overpasses again and really any hill; if it is short, just run up and down several times

Shane



Edited by gsmacleod 2008-08-22 9:23 AM
2008-08-22 9:21 AM
in reply to: #1620629

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Colorado Springs, Colorado
Subject: RE: Hill training in the flatlands?

I grew up in the Chicago area. If I recall correctly there are some decent hills in the southwest suburbs of Hickory Hills and Palos Hills, plus the surrounding area. I don't know where you live in relation to those areas, but it may be closer than going up to Wisconsin.

Running on a inclined treadmill can give you a good workout, but for biking, actual riding of hills works best.

2008-08-22 9:42 AM
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Master
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Chapel Hill, NC
Subject: RE: Hill training in the flatlands?
Do you have a bike trainer? I think Spinervals Uphill grind and Muscle Breakdown is great for strength on hills.

I don't think a stationary bike is good for a triathlete. You need to be using the exact muscles in the exact same way to properly train, and that can only be done on your very own bike.


2008-08-22 9:45 AM
in reply to: #1620629

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Alpharetta, Georgia
Subject: RE: Hill training in the flatlands?
Can you make a weekend or day trip up to the hilly area? I did that for a few races to get the feel of the course - I can't tell you how much it helped. Had to devote a few full Saturday's to drive 3 hours, ride 3 hours, then drive 3 hours back home - but it was well worth it.
2008-08-22 10:49 AM
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Master
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Subject: RE: Hill training in the flatlands?
I'm from the western burbs of Chicago...there are some nice, challenging hills down in the Burr Ridge area...specifically Madison St., in that area. Palos Hills and Lemont are also hilly areas to ride. And the Oak Brook area - 31st between Wolf Rd & Highland Ave...it's a 5 mile stretch of rolling hills, with a great side road (Spring Road) that has 2 very challenging hills. My hubby and I do all of the above routes almost every weekend. I'm finally starting to feel like I can tackle some decent hills, now that I've been consistent with the hill training.
2008-08-22 11:00 AM
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Subject: RE: Hill training in the flatlands?
There is no substitute for any of those hills... My suggestion would be go up and ride them. I tried to ride some hills in a river town in Central IL to prepare for IM Wisconsin and they still paled in comparison. Good thing is that you are close and depending on if you have a car or not you could get to the course relatively easy and ride it and come home in a day.

 

Another suggestion would be to find the course maps for Horribly Hilly Hundred or Dairyland Dare and ride that.

 

 

2008-08-22 5:30 PM
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Fort Wayne, IN
Subject: RE: Hill training in the flatlands?
It's very flat where i live as well, but there is one area about 8 miles from my house with some hills and I loop over (and over, and over. . .).  Maybe there is someplace not too far from were you live that would be similar.  On websites like http://www.mapmyride.comyou can map rides and it will show you elevation changes.
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