Viewing 7 posts - 1 through 7 (of 7 total)
  • Training help required please
  • GeeWavetree
    Free Member

    I am wanting to do more endurance events over the next few years and need help with developing some form of training plan.

    Endurance wise i am ok but have little explosive power for longer climbs (short sharp climbs i am pretty good but have always been a sit and spin for longer up hills)

    In the Mucoff 8 yesterday – legs felt good but shoulders, lats, and neck were fatigued.

    Any ideas of specific training (off the bike even!!) to help remedy this?

    cynic-al
    Free Member

    "explodive power for longer climbs"?

    GeeWavetree
    Free Member

    should read "explosive" – meaning i want to be able to power up longer climbs like fire roads instead of twiddling away

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    hels
    Free Member

    Have somebody in the know check your bike set up, make sure it is comfortable for climbing.

    Another tip for long climbs is to vary on-saddle climbing with off the saddle.

    Core work – a nice strong core helps power transfer and supports your back.

    And last of all, sorry but there is no replacement for doing the miles, find a nice hilly 6/7 hour training loop, do climbing intervals, go to Spain for a couple of weeks.

    Oh yes and the less weight you have to carry up the hills the better, obviously…

    rs
    Free Member

    when your out training try and ride a lot of it standing up, even if its just for short distances then a rest then a bit more then a rest, you will find yourself getting better, will really improve your leg strength.

    beej
    Full Member

    Powering up long climbs isn't explosive. It's just power – sustainable power. There's also the weight thing if you are wanting to climb fireroads better – it'll pretty much be power/weight ratio that'll decide how fast you climb.

    When you say you are OK endurance wise, I'm guessing you mean you can ride for ages, at a fairly low intensity. For getting up the climbs you'll be riding at a much higher intensity, for a smaller period of time – say up to 30 mins. Limiting factors will be things like muscular endurance, lactate clearance, lactate tolerance.

    To get better at these, you'll need to stress yourself in these areas – try doing intervals up a steady climb – say 5 mins on, 5 mins rest x 4, at an intensity that isn't all out but fairly close (say 8/10). Then try increasing the length of the interval.

    However, there isn't really a simple answer (though I agree with hels suggestion of lots of hilly miles). Try getting a good book and learning from that – I'd recommend the Joe Friel ones.

    nicks
    Free Member

    i find miles on the road bike help as it is less stop start than training on an mtb .

Viewing 7 posts - 1 through 7 (of 7 total)

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