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how important is training on hills?

David WilliamsDavid Williams
in Ironman Wisconsin 2010











I’ve heard once or twice the IMWI bike course is hilly.  image  For training, how much of an effort should I be making on my long rides to mix in some hills?  I realized this weekend that most of my rides are pretty flat.  Thinking back to my HIM a couple weeks ago… the hills add a little spice.  I understand that a watt is a watt – going up a hill does not imply increasing watts.  But even holding steady watts is a challenge going up a hill.  I don’t have much of a chance to get in a couple hills during my week day rides… though I could find a couple and do some repeats. 

 

How much do you go out of your way to find some hills on your long rides?

Comments

  • Paul HoughPaul Hough
    David - during my IMCDA build, I drove 50 mins from my house to ride in the hills...typically the day after my long ride...did this maybe 8 of the 12 week build period. It was enough for this Florida boy to flatten the Idaho foothills.
  • Coach RichCoach Rich

    You can also incorporate informal low cadence work into your rides. It doesn't have be anything crazy, just shift and drop it down to 60-75rpms on some of your hard efforts, similar to what you'll see on any of the hills at IMWI.

  • jwpicciottojwpicciotto
    It is defintely worth while to get in some hills. I typically have to drive about 1 - 1.5 hours to get to any type of hills. You can simulate it with the low cadence workouts, but the issue is that it doesn't get you use to the changes in position on the bike as effectively. Also, you need to get practice around shifting on the climb, when you reach the top of the climb and on the decent. The smoother you can become, the more efficient you will be.

    So a suggestion would be to do the low cadence workouts during your flat rides and to mix in some number of day trips out to the hills to practice the skills side of the house.
  • Beth_SBeth_S
    Yes to hills. Chicago is flat, so my bicycle and I are into road and train trips on weekends. What is your previous hill experience? Being able to ride them smoothly seems to be the biggest deal. The more I practice to IMWI course, the better I am at holding my watts on the big hills.
  • Coach PatrickCoach Patrick
    Hills are just different watts, but your body has a way of F-ing that up a few times, hence the practice. Given it's IMWI, I'd recommend you find some hills for your own sake!
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