How to train on hills when there aren't any?!?

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2008-10-28 8:48 AM

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Extreme Veteran
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Southeastern Michigan
Subject: How to train on hills when there aren't any?!?

I live in a very, very flat part of Michigan.  There are hilly/moutainous parts but it would be a long drive to find one...

 How do I simulate training on hills with my bike? Or am I stuck just being able to handle flat courses?  I am not worried for my upcoming races but want to do an IM one day and most seem to have BIG hills!

2008-10-28 8:53 AM
in reply to: #1770018

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Champion
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Atlanta, Ga
Subject: RE: How to train on hills when there aren't any?!?

couple of options:

1) Do big gear work.  Arrange your workouts so that you have a couple of sets of large gears at low cadence.  This will help build your climbing legs.

2) When you're on the trainer (since you're in MI) raise the front of your bike a couple of inches.  This will put you in a 'climbing' position and strike some slightly different muscles which will help you with climbing.

While nothing beats climbing hills, using those two things can help.

Just my 2 cents.

2008-10-28 9:06 AM
in reply to: #1770018

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Master
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Woodbridge , Virginia
Subject: RE: How to train on hills when there aren't any?!?
what he said....

how's the swimming, coming along?
2008-10-28 9:26 AM
in reply to: #1770018

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Champion
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Ottawa, Ontario
Subject: RE: How to train on hills when there aren't any?!?
Yes, do “big gear” work with low cadence, as has been noted by other forumites.  If there happens to be a bridge around where you live, you might use this as a hill.   Bridges do offer good climbing sources, again, high gear, low cadence.  Try to plan your next training session so that the return portion of the trip will be into the wind.   Sit up in order to get as much resistance as possible.  And, do use the trainer if you have one.  There are some pretty good hill trainer dvd’s out there for the trainer.
2008-10-28 9:43 AM
in reply to: #1770018

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Champion
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Dallas, TX
Subject: RE: How to train on hills when there aren't any?!?
Do you have wind?

I did IM Kentucky, it's hilly. I trained on very few hills in Dallas, TX. I did fine in Kentucky. I just rode a heck of a lot for 8 months.

Now, mind you, Kentucky is not AS HILLY as some of the others, but if you live in a flat area you might be best served to look at it or Florida for your future IM.

2008-10-28 11:11 AM
in reply to: #1770018

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Lethbridge, Alberta
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Subject: RE: How to train on hills when there aren't any?!?
The thing about a hill is that, once you run out of gears it forces you to work harder for longer than you might like. If you're out of gears too soon then you end up at lower cadences too. You can do all that without a hill but you really have to concentrate on 'working harder for longer than you might like'. Big gears can help prevent you from slacking off too soon. Wind is great too, but even in nice conditions on flat roads at higher cadences you can just push hard until you really need a break and then push some more. Ride lots will work too.

If you have lots of gearing you can spin up hills easily, just slower. If you get enough gearing on your bike you should be able to keep the cadence up even on harder hills.

2008-10-28 11:13 AM
in reply to: #1770018

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St. Michaels, Maryland
Subject: RE: How to train on hills when there aren't any?!?
I live in an *extremely* flat area too.

There are a couple bridges nearby ("simulated hills") over which I do repeats - turn the bike around 7 or 8 times and repeat the climbs and descents asmany times as I can stand it.

There's a lot of value in just doing the drive once or twice per month and going to ride some actual hills, however - whether for an event or a planned workout.
2008-10-28 11:29 AM
in reply to: #1770018

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Master
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Houston, TX
Subject: RE: How to train on hills when there aren't any?!?
Ride often and ride hard..

Seriously that's all you need to do.


I live where it's flat as can be, but I can climb very well. I certainly don't train for them.
2008-10-28 11:34 AM
in reply to: #1770018

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Extreme Veteran
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Southeastern Michigan
Subject: RE: How to train on hills when there aren't any?!?

Thanks for all the good advice.  I am putting my bike on my trainer at home tonight.  This will be the start of my indoor cycling training.  I have a couple DVDs a friend gave me: "Spinning Phase I and II with Johnny G". No clue.  I wanna order a couple Spinervals ones...

My biggest fear is wiping out flying down some big hill!!!

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