Your favorite hill workout

BethR · Feb 5, 2008

I just bought a trainer (should be here by the end of the week). It's a Cycleops fluid 2, and can't wait to use it. 
I have one Spinervals DVD that a friend gave me - 17.0 base building. I think that'll be useful, and I'm happy that it's a 75 minute workout. And, I'm probably going to buy the Lake Placid training DVD that is 3 hours. 
But what I need now, since I'm training for a very hilly half IM, are recommendations for the best hill training DVDs. What are your favorites? 
Thanks!!

juliemboyle · Feb 5, 2008

Beth: 
I have Hillacious, just love it, it is tough: <a href="http://www.spinervals.com/index.php?main_page=advanced_search_result&search_in_description=1&zenid=bce9444634f0fc90d91368ec5fb375fc&keyword=hillacious" target="_blank">http://www.spinervals.com/index.php?...ord=hillacious</a> 
Hobey highly recommened this one "uphill grind" I just bought it: <a href="http://www.spinervals.com/index.php?main_page=advanced_search_result&search_in_description=1&zenid=bce9444634f0fc90d91368ec5fb375fc&keyword=hillacious" target="_blank">http://www.spinervals.com/index.php?...ord=hillacious</a> 
I also have this speedwork one that I love........ <a href="http://www.spinervals.com/index.php?main_page=product_info&cPath=53_54&products_id=170" target="_blank">http://www.spinervals.com/index.php?...roducts_id=170</a> 
The best thing about these is they are under one hour and really, really tough workouts. I swear 50 minutes of these is worth 90 minutes outside...ANYDAY

juliemboyle · Feb 5, 2008

ps...........Both my key tris are only REALLY hilly courses and I feel like I will be READY

neil donnelly · Feb 5, 2008

my Favorite Hill Workout is DOWN <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> 
N

Thor · Feb 5, 2008

When is the half Iron? 
Reason I ask is because if it's a late season half Iron, although you would be good to start on hills now, you could get by and even excel by sticking with base building -- but quality building with bigger gear lower cadence -- and then hitting the hills on the roads when the weather will allow for repeated workouts outdoors. Because if you take one ride per week to do intervals on a hill, you will get stronger and faster. 
As an example, I don't do any simulated hills in my training. Sort of. I say sort of because I am pushing a rather large gear and increasing resistance, but mine is more time trialing base building with steady ramp ups. Then come spring when I can get out on the roads, I will work on both hills and higher cadence so that I'm peaking by mid-June. And I can peak at that point because I have built the strength and muscle endurance to reap the benefits of those hills and speed play sessions. 
Not suggesting that you not look for hill workouts, but just giving an alternative view to another training methodology. Because truth is, alll hills are good. They are your friends. Me, they are my friends, too, but I like keeping them away during my base build so that I can have an even better time with them and on them come the right time. 
And hey, it's nice to see you back again so plugged in to your training and racing goals! 
And double hey, maybe Jr has some good ideas, too!

RunningForT3 · Feb 5, 2008

Beth, congrats for the trainer! 
Since we'll be doing the same hilly HIM... and I don't have a trainer... can you send some vibes to me while you ride it? <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

BethR · Feb 5, 2008

Thanks for all the input, guys. Julie - I'm going to look for Hillacious and Uphill Grind. They both sound hard. 
Neil - I like the way you think. Wish I could find a race with all downhill! 
Thor - good points, and I really would rather train outside on hills. I have access to many good ones, and, like you, I've always thought of them as my friends. I truly love the challenge of riding hills as part of my ride - and felt like hill repeats I did a couple of seasons ago really made me stronger, and helped me to finally win my age group in an olympic distance tri. 
But, I'm worried because my race is June 1, so I believe I'll want to be incorporating some hills into my training by the time I can consistently ride outside. (even if it's just once a week, and the base building on other days). But, maybe I'm wrong - if I get some good base building in, lengthen my sessions to 2.5 or 3 hrs, then starting hill repeats and riding hills outside in April, that's 2 months which should be fine. 
I think I'm just anxious about being ready. I haven't done a half IM in a few years, and the one I did was flat as a pancake. This is the Poconos, supposed to be more challenging bike course than Lake Placid. - that's why I sound so plugged into my training - nothing like a tough course to get my butt in gear!! 
Thanks again guys - any other insights are welcomed

Thor · Feb 5, 2008

Then by all means... start your work! 
I only brought this up because you are still a ways out from the race, so you are in a position of strength rather than having to do all this last minute crash training. You could conceivably punch onward with a base build and then insert hills, because the truth is, if you're doing quality work on the Trainer -- and I mean quality work (ie no haphazard spinning away) -- then you are already do a very good semblence of hill work. Only that work might better suit you in the long run for top end speed on the bike, which will win you age group. Being strong on the hills is great, but you might be able to have both. And one way to do that is along the lines you're thinking -- and that is to insert hill work on the Trainer with your other work. 
Just be careful, because if you haven't been on the Trainer in a long time and you stick to the notion that you'll do quality only, then you'll need a ramp up time, which is good enough to start base building but maybe too early for hills. Because that might cause knee pain. 
So... keep along with your intuition. It has served you well to this point. But be careful with the knees when you get into hill work. The only other thing I'd advocate is to stay seated in the saddle most of the time in your hill session. Getting out of the saddle has a purpose, but one not so much as you'd think for the age grouper triathlete. Just my opinions, but I believe it. You'll build far more sustainable and cross-strength for other aspects of time trialing (ie triathlon races) by working hills while staying seated.

BethR · Feb 5, 2008

Thanks Thor. Very good advice. Kathy and I were talking about this in the pool just a few moments ago. And, I think the key is not peaking too early, not burning myself out - or my knees - on hills too early. I have to temper my anxiety with knowing I have a solid plan. 
But, like you said, that includes quality workouts on the trainer now - not just spinning away. I have a 75 minute DVD that is base building, and I think that will be a good start. And, then I can increase my time on the trainer from there. 
Of course, I'm talking about all this indoor riding and it's 52 degrees and sunny outside! What happened to winter?

Thor · Feb 5, 2008

It's here in New England in the form of sloppy sleet and slush. 
You also mentioned getting the IMLP Spinnerval DVD... 
Let me preface what I'm about to say by saying that I am familiar with Spinnervals but do not do them as part of my training, nor have I been through many... just that I'm familiar with them and how the workouts are structured. 
Even though you wish to someday do IMLP ('09!), you might be better served with another Spinnerval for workouts and, for going long, instead of a Spinnerval, get out on the real roads. 
I got the IMLP course recon-workout from Santa. It is good. But in my opinion it is way too easy a workout. Sure, it's hard because it's long, and sitting on a Trainer for 3 hours is hard, but the sheer amount of work, I would think, should be harder. It is good as the course recon that it provides, but I think you'd be better served training-wise by picking up another type of Spinnerval. 
However, if you're just looking for a 2.5 to 3 hour workout at easy pace, then it will certainly take you for a fun ride. 
The premise here is that the Trainer is reserved for quality workouts and quality only. The IMLP, although long, isn't all that much quality. You'll simulate a very long and relaxed ride. I'd much rather see you work up to the point where you can put in a solid 2 hour Trainer session with quality intervals rather than a happy Sunday tour of the Lake Placid valley. 
But if you have the money, by all means pick it up but also get yourself some other more rigid workout video. Or go static and put together your own workouts. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

juliemboyle · Feb 6, 2008

FWIW........I have one of the base builders and I hate it.........BORING! 
I also have "tough love".........3 hour workout.........I've done the first 90 minutes of that a few times, definitely like it better than the base builder.

jroden · Feb 6, 2008

Do some work, no more than 2x a week where you ride larger gears at lower RPM's on the trainer, maybe one day fairly short blocks of 1-2 mins at say 55 rpm's and one day longer bouts of 5-10 mins at 75 rpms, then do your normal tempo or whatever on the thrid day. You can continue this through the rest of the winter and should lay down some connective tissue and build some strength. Practice real strict form with a nice straight leg action through the whole pedal stroke, use your ankles a bit and keep your upper body quiet. 8 weeks of that will really help you once you get outside and start working the hills in earnest. 
I think the other thing about Placid is getting comfortable going fast, you need to ball the jack going down into Keene valley, it's a long fast hill that will make a difference

RandMart · Feb 6, 2008

If I turn right out of my development I am at the bottom of a 1.5 mile hill of about a 400' rise. If I turn left I can cruise for 4 miles or so with a max. rise of about 40'. 
Most days I turn right.

Kate60 · Feb 7, 2008

Beth, here is tough workout we did last night. Coach says this is a power strength session. Sorry about the terminology I am bike dork. 
Warm-up 5 mins. 
Big gear up front, spin at largest back ring for 2mins, shift to level 8 (3rd smallest cog) for 40 seconds, shift to level 9 (2nd smallest cog) for 20 seconds and go all out. Shift back to easiest gear and repeat for 50 minutes. 
Cool down 5 mins.

BethR · Feb 7, 2008

Wow - thanks again or all the advice, and JR and Kate, for the specific workouts. I put the trainer together last night and will probably go for my first ride on Monday. JR - that gives me hope that I'll be in good shape for outdoor riding in 8 weeks. I'm really committed to get there - with a couple of days a week of quality, big gear work in addition to a 3rd spin, I'll be ready! 
Thor - thanks for the insights about the LP training DVD. I'll probably buy it for next year winter cycling, to make sure I put in enough time on the bike throughout the winter, even for an easier ride. My problem has been little to no bike time Nov through January.

jroden · Feb 7, 2008

Beth, I'm on week 7 of these workouts, but I start racing in a few weeks, so you are in good shape--here's exactly what I'm doing, if that helps: 
one day: 
12 x 1 min on 1 min off, large gear at 50 rpm's--hr comes up but not too high 
rest a minute 
20-40 (increases every week) power tempo, hardish resistence at 80 rpm's--hr comes up but not too much, maybe 10 below AT tops 
Day 2 - 4 x 10 minutes, 5 mins recovery. This is hardest, should be challenging level of resistence, 90 rpm's should be able to hold for each interval with concentration, all below AT, try to increase rsistence week over week 
Day 3 - Tempo starts at 30 mins, goes up to 70 mins (plus warm up and cool down, I use 20 and 10) 90 rpms, challenging level of resistence, but one you can hold for the whole time where your HR doesn't drift up more that 5-10 beats--use a fan and drink a lot, this is a hard workout mentally, can sub in 2 x 20 mins if you prefer at somewhat harder resistence. 
If you wish to try these, email me and I'll send you some pages you can use to record your HR and such during the workouts to track change, it helps

Your favorite hill workout

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