I read online that there's a formula to if you are genetically predispositioned to be a good hill climbing cyclists. It is as follows: ratio of 2lbs to 1" of height... Take your height and convert to inches... divide by 2. So, are you gonna be a good hill climber? Body Mass got you down? Need to loose a few pounds? Not possible for your frame size..? Don't quit cycling altogether... just consider perhaps hill climbing has more to IT than just frame size...yes smaller frames, WIN in the hills, but now always...so maybe you can lay it down in a flat... There's room for improvement and strength.. .that's why we are here dedicated to help you at IrideInside and Trailhead. strength output is another way to power into the hills...we've got the Kurt Kinetic Power Computer... so let's use it and train by it!
So, here's a link to a few tips:
Cycling Performance Tips (http://www.cptips.com/climb.htm cut&paste into your browser)
"The rule for climbing prowess: You should weigh (in pounds) no more than twice your height in inches. So at 6 feet (72 inches) you'd need to weigh 144 pounds rather than 190. Pro cycling tends to select lean, light-bodied athletes in the same way that the profile of a mastodon is required for football linemen. Climbing ability is crucial in racing, and it depends on the power-to-weight ratio. A light rider doesn't need to generate as much power as his heavier competitor because he has less weight to propel up hills. In the 2005 Tour de France with 189 starters, here's the profile of the average rider:
* Height -- 1.79 meters (5 feet, 10.4 inches)
* Weight -- 71 kilograms (156.2 pounds)
* Resting heart rate -- 50 bpm
* Lung capacity -- 5.69 liters (1.48 gallons)
Of course, there are exceptions. Five-time Tour winner Miguel Indurain is 6-foot-2 and weighed 190 pounds when he began racing. Lots of miles reduced him to 175. At that weight, his huge power output enabled him to ride with the specialist climbers in the mountains even though he outweighed most of them by 30-40 pounds. And of course he was nearly unbeatable in flat time trials where weight doesn't matter much but power output does. Think of Big Mig and don't give up hope for climbing well. Continue riding, train on hills and you'll improve to the limits of your physique.
Now on to the tips.
STAY SEATED AS MUCH AS POSSIBLE
WHEN YOU STAND, CHECK YOUR TECHNIQUE
BREATHE ....for more cut&paste this link (http://www.cptips.com/climb.htm) "
SO GET YOUR CLIMBING SHOES ON.... for CYCLING THAT IS, NOT CRAMPONS, NOT HIKING BOOTS...NOT ROCK CLIMBING SHOES... AND SEE YOU TOMORROW NIGHT AT 5PM!
Thursday 01/21/10
Session #9 Power Lifting on the bike & HILL CLIMBING!
Duration: 90min planned
PURPOSE: The focus of this workout gives you both speed and endurance and challenges you to maintain higher speeds in your biggest gear because let’s face it, ultimately you want to push the biggest you gear you can the longest. It is going to focus on your weak spots, single leg differentiation and power with in the pedal stroke efficiency differences.
The most important aspect of this workout is that you maintain calmness of mind, coordination and balance the rest is up to you and your fitness level on the bike. Think of this as one way to ‘strength train’ on the bike without lifting weights – an anaerobic capacity workout that gives you capillary density and overall power gains. You'll be drained after so remember to "Optimize in 45" as we say at Lifetime Fitness - Get protein in ya within 45min after the training session ends. Better yet, bring some Muscle Milk or your own Recovery Drink!
What to Bring: besides you and your bike, shoes, apparel, etc. bring extra fluids (2 water bottles – race hydration e.g. Heed, Perpetuum, Cytomax, Recoverite, Infinit etc.) Bring plenty of GU/Cliff Blocks, or gels. You’ll need them.
KEY: We are training with increased focus on power, so think supply and demand. The more you demand it from your body the more it will supply adequate increase. The SAID Principle: Specific Adaptation to Increase/Imposed Demand. Extra caution if you have an injury or are not rested. But, if you demand power from your body, the SAID principle will work. WIth your HR, think economics law of Diminishing returns if you go out too hard in this effort, you'll be fading at the end... Your HR starts to skyrocket as you fatigue (see Jan 14, 2010 post "Training with Power...") so make sure you don't go into it too hard at first but maintain your power or you'll burst. We'll qualify your AT and remember it's a dynamic number that can change based on fatigue, fitness level and Vo2Max (see Nov. Nov. 23 "Coach Talk..." ).
Power Building workout at class!
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