m-r-h wrote:ThingOne wrote:m-r-h wrote: Hooked up with a social bunch of riders on Sat am and rode two laps of Short Bays backwards.
Pretty munted on the second climb outa Govs Bay !
Noticed after 6 months back on the bike ( last rode in 1984B4 half you buggas even born
) my endurance is increasing fast but my climbing speed is still slow
Managed 19min SOK and 9:40 Evans 3 months ago and haven't really improved since ?
Any ideas on traing for some more climbing speed without blowing a sprocket in the process ? Started at 93Kg now down to 85Kg so was hoping that may have helped !
Hill Reps, find a hill that will take about 10 minutes to climb and start off doing sets of 2 and move up to doing sets of 4, concentrate on making sure the other sets are at the same intensisty as the first, ie dont blow up on your first take it slower so you can complete the other sets.
Do this for 2-3 times per week for 6 months, after this your 10 minute hill will be an 8 minute hill
Kool thnks for that,
How long between reps should I have for recovery ?
Should the recovery be some slow time on the flat then into the next rep ?
I normally have about 5 mins between reps, That can include the time down from the top. ( dont just freewheel down spin your legs on the descent as well.)