General Discussion Triathlon Talk » Bike hill technique Rss Feed  
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2008-10-27 5:17 PM

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Subject: Bike hill technique

I've been riding a road bike for about 3 months now and doing plenty of both distance and hills. However after previously having the joy of mountain bike gears, I'm still finding hills hard work.

Anything over about 8% gradient (and there's plenty around where I live) starts to get tough. I've ridden them 2 different ways:

1) lowest gear (39 / 25), low cadence, kind of "muscling" my through each pedal stroke. This keeps the heart rate down but is slow and feels hard on the legs

2) again lowest gear, but a more normal cadence. This is faster and feels somewhat easier on the legs, but my heart rate is much higher

I don't have the tools to tell you what my hart rate and cadence are, but hopefully the above explains the difference I'm experiencing.

So, and advice for riding hills (apart from the obvious "ride more hills"?

Thanks

 



2008-10-27 5:50 PM
in reply to: #1768824

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Expert
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Subject: RE: Bike hill technique
From someone who is a terrible climber, I would say #2 is your best bet. Also, be sure to save to a bailout gear! Nothing sucks worse than having to stop on a steep grade, it's nearly impossible to get going again so...you have to go back down and then you ride home all sad and stuff...

2008-10-27 5:54 PM
in reply to: #1768899

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Sensei
Sin City
Subject: RE: Bike hill technique

Other than riding more and doing more hill, you can get a mechanical advantage if you go with a new cassette with a 27 tooth ring (maybe even a 29).  OR, a compact crank.

I tend to be a masher, but idealy you want to spin up the hills but still keep the HR within normal levels...

So only two things you can do.  Get stonger, or get equipment to make it easier.

2008-10-27 7:31 PM
in reply to: #1768824

Elite
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Laurium, MI
Subject: RE: Bike hill technique

depends on the hill (length, grade, turns, etc), your fitness and the situation.

I generally try to carry as much speed into the bottom as I can, and drop to a good climbing gear (usually out of the big ring) before I need it.  I focus on maintaining a steady sitting cadence and shoot to accelerate as I crest.  I find that if I'm slowing down, sometimes it helps to stand long enough to get my cadence back up then just drop to a lower gear.  That's how I handle long grinds and hills in races.

It's also fun to sometimes just stand up and pray your quads don't explode.  Both ways you gotta keep your legs moving.  

 

 



Edited by vortmax 2008-10-27 7:33 PM
2008-10-27 7:39 PM
in reply to: #1768824

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Subject: RE: Bike hill technique

I agree with driving your way into thehill with a lot of speed, it seems to help maintaining a high cadence.  I would highly reccomend spinning up the hill with a cadence of 105+..... thats how i do it, and my legs are a lot cooler when i reach the top....as specially in triathlons, this is a much better technique to keep your legs fresh for the run, and flush lactic acid out more efficiently. I raced my first 4 triathlons ever, and i kept my cadence between 100-120+ ..... i did realy well, stayed fresh for the run. Always finished well.

 If you are a pure and elite biker near the end of your ride, power a low gear up the hill......if you are trained for it, and have huge legs.

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