Help my training.., please

OK so i’ve been out for a spin on teh road bike for the first time in a while, thought I’d start at 10 miles, nice and easy, a bit hilly but nothing much. Averaged 15mph which isn’t great! but as I can happily hold a steady 20-21 on the flats without dying, I can only assume the fairly short sharp hills are what killed my average, and certainly I was dropping below 10 at times. I just don’t seem to be able to keep the power going up the hills, either I can maintain the power then crash and burn half way up due to lung failure, or I back right off and crawl up it.

I’m not a fitness person – am I needing to improve my strength or my cardio side (probably both but I feel it may be cardio related primarily due to my ability to give a short burst easily). Repeated hills? Longer low intensity rides? What’s the advice?

Not sure about cycling, but I did a lot of running training and it was all around 3 basic principles, a base, speed and strength.

For base fitness just build up longer and longer runs, for speed do speed work (faster intervals and rest etc) and for strength hill sprints etc.

That’s a slight simplification but you get the idea. For a bike I’d guess its the same in principle but sure lots of proper bike trainers will chip in.

HTH

power to weight is what matters on hills, sadly

are you one of us? 😳

EPO??

Power to weight is somewhat lacking currently! I’ve loads of power, just not for long. Bit like a V8 with 100cc fuel tank 🙂

Low lactic threshold?

Do your legs get tired and give up?

They dont burn, they just run out of strength at a point. so maybe, but not in the way I expect (I remember burning muscles, not just fizzling out!)