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Turbo training for mountains

Moderator: King Boonen

Turbo training for mountains

12 May 2013 11:55

Am off to Europe in a few months and will get a chance to cycle some of the mountains.

Anyone got any turbo training programs/suggestions suited for climbing. I use a few but a bit of variation would not go amiss. I fear I am going to need all the help I can get...
User avatar Don't be late Pedro
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12 May 2013 13:55

#1 by far and seriously, don't eat anything after 7pm at night. Weigh yourself in AM. Start to lose half a pound here and there. It adds up. Will do far more than anything you do on the trainer

#2 start standing on the pedals for as long as you can on the trainer (I go 5-10 mins at a time in 53/11). Builds leg strength, aerobic capacity, and forces you to learn to pace to the limits of your quads. (Wouldn't actually climb standing for long at all once you are there, but standing is the best training for climbing.)

#3 per #2 above, constantly vary the pace on the trainer every 10-20 secs. while standing for 5-10mins+. Only this mimics real climbing=constant gradation variations, wind changes, and the effort of the quads to balance the bike. (Big achilles of the trainer in #2 is that it's static; real climbing is harder because of the constant bike movement--need to stabilize the bike--stressing the quads). #3 helps simulate this.

#4 lol, stay seated and spin when you actually get to the mountains.

(And experiment leaning further forward when standing on the pedals, ie. with weight more at front of bike, versus being way back and feeling like you are behind the pedals when standing=bike will rock more and give you more leverage then for really steep bends, if you absol. have to. Either might suit you; vary it to stress slightly diff. muscle groups, get relief etc.)
User avatar Parrot23
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13 May 2013 05:52

Some good suggestions.

If you can't get to some real hills and need to use the turbo it can get a little boring doing some climbing drills. I recommend getting hold of some training videos that you can train to - The Sufferfest and Spinervals websites are good places to start and both have workouts that simulate climbing.
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User avatar 42x16ss
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17 May 2013 07:39

Don't be late Pedro wrote:Am off to Europe in a few months and will get a chance to cycle some of the mountains.

Anyone got any turbo training programs/suggestions suited for climbing. I use a few but a bit of variation would not go amiss. I fear I am going to need all the help I can get...


Where do you live? Are there no hills near by?
del1962
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Pull up on the pedals.

17 May 2013 13:13

Assuming weight is not an issue and other aspects of cycling are good including diet, pedaling in circles, conditioning etc…

The one thing I’d add for cycling in honest mountain climbing is train PULLING UP ON THE PEDALS. That often gets neglected otherwise because it’s not needed. One reason why it’s difficult is because with out being in tough steep situations, it’s easy to shift down or slow down, because the simulation is so hard. You could just shift up a number of gears and force yourself to train at times like that, and if you’re in a mountain deficient zone, that’s your only recourse.

The concept is riding on 7-9% sustained ramps with a 42x25 is very doable. In good shape a cyclist can spin, pedal in circles and / or power a sustained 7-9% climb and survive with out much pulling up on the pedals within reason, with associated welcome suffering & it’s wonderful buzz for 20+ miles. Seek out the next dimensions and reality puts cyclists in a different position to do everything possible in our galaxy to fight like salmon going up a waterfall. That requires among other things pulling up on the pedals like crazy in a sustained calculated way, which is also dictated by the length of the climb to reach success. Pulling up IS the difference in going forward or not.

Pulling up on the pedals on very steep climbs will help pick up speed and help with success on average 7-9% ramps.

The absolute requirement of pulling up on the pedals on 14+% climbs puts cyclists in a position to not only pull up (along with pedaling circles) but builds muscle memory in advance of doing it when needed on say 20 mile climbs. On huge 14+% climbs there’s no getting out of it, no getting tired and slowing down, dropping gears or changing commitments. You dig in, that’s the only course.

Train for that because it’s coming whether you trained for it or not. Do it beforehand and the soreness those muscles experience for a few days will occur now rather than in Europe when it may shut you down for a couple days.

I get a lot of 7-9% ramps on 4-10 mile mountain pass climbs, where nearly every ride is over 9,000’ above sea level and seek out 11-15% grades for training for those 9%ers. Many climbs are 15-20+ miles. The very steep ramps really help for those ordinary climbs. You could also get a granny to help but…

Don't forget to talk to your legs: SHUT UP LEGS, helps Jens... And if it's good enough for Jens...

Which brings up elevation. Europe may not be as high as Colorado but if you’re in a lower elevation it will be another factor you must consider.

Ultimately, no matter what, other cyclists go ride the mountains in Europe and you can do it too.
User avatar The GCW
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17 May 2013 14:00

del1962 wrote:Where do you live? Are there no hills near by?

Am currently living in Sydney. It is pretty hilly round where I live but I am guessing that is in no way going to prepare me for the mountains.
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User avatar Don't be late Pedro
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17 May 2013 14:12

The GCW wrote:The absolute requirement of pulling up on the pedals on 14+% climbs puts cyclists in a position to not only pull up (along with pedaling circles) but builds muscle memory in advance of doing it when needed on say 20 mile climbs. On huge 14+% climbs there’s no getting out of it, no getting tired and slowing down, dropping gears or changing commitments. You dig in, that’s the only course.


I ride 14%+ on my mountain bike on flats so no chance of pulling up.

Should I consider cleats?
User avatar King Boonen
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17 May 2013 14:26

The GCW wrote:Ultimately, no matter what, other cyclists go ride the mountains in Europe and you can do it too.

So basically I am ****ed? :)
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User avatar Don't be late Pedro
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17 May 2013 19:04

Don't be late Pedro wrote:So basically I am ****ed? :)


Go! Do! Enjoy the suffering!

FWIW, you can practice on smaller hills. Try to find one that takes 2 minutes to climb, then use too big a gear on it 3x. That's it, you are done. Your legs should be toast. You can vary it a bit the week after by using a lower gear, but trying to go as fast as possible. Again 3x and you are done. More is not better.

On another day, do a long ride a little bit longer than the time you think you'll spend on the bike in Europe. Find a tempo to keep the whole ride. The end should be pretty painful. The hillier the route, the better.

Don't discount time in the gym. Don't rush the exercises. I like dead lifts.
User avatar DirtyWorks
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20 May 2013 01:56

Don't be late Pedro wrote:So basically I am ****ed? :)

Nope, nowhere near. There are plenty of great places to train down south towards Wollongong, around Ku-Ring-Gai up north and if you are out west, the Blue Mountains (just watch for bogans!).
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proof noun (SHOWING TRUTH)

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http://dictionary.cambridge.org/dict...ritish/proof_1


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B2 one or more reasons for believing that something is or is not true

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