Hill training help
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christri25 posted 1 year ago.
Triguy98;53795 wrote:
San Antonio
ice cream hill :)
Chris
``It's not as if I'm going to sit around and be a fat slob,''
Lance Armstrong 2005
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Iron Man posted 1 year ago.
find a hill of simialr grade or length but any hill will do.
Start with your gears on the big cog or your casette, 25 tooth or something. Then you do repeats of the hill, but each repeat you do, shift to the next highest gear, so if you do 5 repeats you should be able to work about half way through you casette, the key is to try and keep cadence high and try to stay seated.
after a while you will be able to start in a bigger gear and work your way up to the 12 or 10 cog. then it's big ring time!
Speed Kills. Strength Punishes
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glbrum posted 1 year ago.
Star;53791 wrote:
Finally, IM released the course for the 70.3 in Clearwater. As you know, Florida is flat as can be, so most of the course will be flat and fast. However, the race is taking place on Clearwater beach, and includes a killer bridge that we will cross out-and-back on the bike course, and two loops, for a total of 4 times on the run :eek:What are your suggestions for training for this bridge? It is 2340 feet long and 74 feet tall (a 4% grade?). There is no comparable bridge close to me, and the race site is over and hour away. My only thought was to ue a treadmill, but I have no idea of what to do to train my legs for this bridge. What are your thoughts?
If I'm gathering this correctly, it's a hill on the run and it's a very gradual (it's only 74 ft in elevation) but pretty long climb (2340 ft). Yes, that's roughly a 4% grade. Since you've probably been gearing for this race for a while I'd assume your running is pretty good. I realy don't think you'll have a problem with it, but if you're worried, (which you seem to be since you posted) maybe find an overpass or something of that nature and go nuts on it; run up the one side, down the other, turn around and go up and then down, turn around, repeat several times. Maybe mix that into a long run, somewhat like a tempo run of sorts, but with hills instead of speed pick ups.
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Star posted 1 year ago.
yeah, I'm not worried at all about the bike...I ride in San Ann once a week...and I LOVE ice cream;)
Its the run I'm more concerned about. Since there's not much around, how could I simulate the run climb on the treadmill? I'm going to the race site this weekend and hopefully will be able to run up the bridge to try it out.
"I'm more fun than an iPod!"
My blog: http://star.trifuel.net
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Triguy98 posted 1 year ago.
Um, RUN San Ann. Park at St. Leo and head west. It burns.
Life is short. Play hard and get dirty doing it.
Finally, IM released the course for the 70.3 in Clearwater. As you know, Florida is flat as can be, so most of the course will be flat and fast. However, the race is taking place on Clearwater beach, and includes a killer bridge that we will cross out-and-back on the bike course, and two loops, for a total of 4 times on the run :eek:
What are your suggestions for training for this bridge? It is 2340 feet long and 74 feet tall (a 4% grade?). There is no comparable bridge close to me, and the race site is over and hour away. My only thought was to ue a treadmill, but I have no idea of what to do to train my legs for this bridge. What are your thoughts?
"I'm more fun than an iPod!"
My blog: http://star.trifuel.net