Cycling hills - advice please

leilaphoenix

Hi everyone.

I'm going to be doing the Blenheim Palace Sprint Triathlon next month. My cycling needs the most work. I'm a complete novice and my goal is to finish the Triathlon without throwing up, passing out, stopping or dying.

The cycling route is 20k long and consists of 3 laps of the grounds. There is a hill, which I will need to tackle 3 times. Someone has kindly tracked the route here http://connect.garmin.com/activity/19161207

I can't go and try the hill out as cycling is not allowed at Blenheim Palace except for on race day. I'm really concerned I'm not going to be able to get up the hill without stopping. I need advice about hill climbs. Please cycle-gurus - share your advice! I really don't want to have to stop and push!

I have been riding a roughly equivalent hill (see http://runkeeper.com/user/leilaphoenix/activity/88453925) and am having to stop for about 30seconds to catch my breath about 3/4 of the way up.

Leila

Speedtrap

What is the gearing on your bike like (is is a double or Triple?)
As well are you using clipless pedals?

I found hills much easier after I switched to clipless and when I start to get tired out I get out of the drops and get a bit more upright to change up the muscle group being used.

dcmat

I only have a double at the front so find attacking hills early allows me to own the gear & keep the pedals spinning. You shouldn't struggle too much if you have a granny gear.

SPD will also help as you can cycle on both the up and down stroke.

Try and find a more difficult hill and cycle it several times to see what best works for you.

Failing all that sit on another riders back wheel and draft - although I bet that isn't allowed!

HoHoHoBlueGiant2

Hills never get any easier, you just go up them quicker!

I live in Derbyshire so I'm used to hills. It's just practise I'm afraid. The best training for hills is riding up them again and again and again...

Try and remain seated and 'spin' an easy a gear as possible. You'll tire quicker standing on the pedals or grinding away in too high a gear. If there's someone in front of you going roughly the same pace, concentrate on their back wheel. Just stay calm, breathe and relax...

I assume you're on a road bike? A knobbly tired mountain bike won't be easy to drag up hill.

Good luck

leilaphoenix

Thanks for the comments so far. Please keep them coming.

I'm on a hybrid bike with tires with a little more tread than a road bike. I'm also carrying a bike rack and my bag and kit at the moment when I'm training so my bike will be a lot lighter on the day...

Is it really better to 'spin' in a low gear rather than stand in a high gear?

HoHoHoBlueGiant2

My heart rate goes up between 10-15 bpm from seated to standing. Depends on the steepness/length of the hill. If it's short and steep you could stand up all the way.

Sometimes it's nice to alternate between the two as it uses slightly different muscles.

Also, don't forget too throw your water bottle into the grass verge as you reach the bottom of the climb! Guess who's been watching cycling on television too much again :embarassed:

zoom2

My heart rate goes up between 10-15 bpm from seated to standing. Depends on the steepness/length of the hill. If it's short and steep you could stand up all the way.

Sometimes it's nice to alternate between the two as it uses slightly different muscles.

Yup...I will do both, just to keep one muscle group from getting exhausted.