Thread: What is the best way to train your self for climbing?

Hi there, I training myself to do well in the Alpes in France this year. And I wondered what the best way is to train.

Because it's to cold outside now I use a Trax Cycle Trainer. Now is my question: Is it better to have a high frequency with less power or a lower frequency where everything is about strength?

I hope you understand my question. My English isn't that well. I'm from Holland.

Hi

Generally, when you are climbing for long periods of time (like in the Alps) it is much better to keep your legs spinning round at about 80-90 revolutions per minute.

High power cycling uses the same amount of energy to get to the top but you will recover much slower from the effort.

Have a look at some Youtube clips of the battles between Armstrong and Ulrich- Armstrong was always using a much smaller gear and was pedalling much quicker than Ulrich and we all know how that ended up!

I would really recommend getting some warm clothing and getting some miles in on the road- it is no accident that some of the best climbers have come from the Low Countries. A days cycling into a headwind will replicate climbing very well.

Hope this helps and have a good time

p.s. No need to apologise about your English- it is FAR better than my Dutch!

Start out with an easy 10 min warm up then increase your cadence to 70-90 rpm's in a gear or resistance that gets your heart rate to 85% of max. That will will allow you to build a good cardiovascular base where you can go for hours on end. That you can do every day, to get stronger you want to increase the resistance and go until you run out of breath or your legs give out. Drop back to recover and repeat as many times as you can. That will build muscles and strength but only do it every other day. On the bike it's like climbing hills or doing sprints. Both make you stronger and faster. Pedaling too slow and mashing on the pedals will kill you legs very quickly.

Martin

Nothing better than riding the hills to prepare for them. Find a steep hill, try and sprint up it. Coast down, and then go up it spinning is a very low gear. Coast down, o up again in to high of gear. Coast down, and ride normally. Do this as often as possible.

When on the flats do traditional interval training. But throw on a day pack with some weights in it.

Find others that have ridden the Alps and find out what they 'would do' to prepare for another such trip.

Soccerref

For my sagestion u should stretch 1st cause u dont want to pull a mucle cause that hurt

I think its good to have some of both. Take it in intervals. For the majority of the workout keep a steady high frequency with less power then now and then make the gear harder and go all out for about a minute then return to the light gear and relax(recover). I have found this works best for me.Please note dont do hard gears until you are warmed up it takes 20 minutes for me. Hope this helps