Hill Training

Question
Can you recommend any special training to prepare for a hilly race if we are hours from any elevation?

Answer
Robert,

This is a tough one.  It is not impossible to overcome, however, if you can get access to a good bike trainer or a Spin bike.  If you don't have access to those, you will have to simulate by finding some long flats and gearing down for extended periods.

On a trainer or a Spin bike (for instance at your gym when there isn't a class going), you need to spend about 15-20 minutes warming up at low resistance and then try a pyramid set.  For a pyramid you turn the resistance up to 75% of the most resistance you can handle (perceived effort) for 30 sec, then back to 50% for 30, then back up to 75% for 1 min and back for 30 sec, to 90 sec, etc.  Follow this: 30/60/90/120/90/60/30 with 30 sec between.  Depending on your fitness you can do multiple sets.  Obviously, the length of the planned bike ride determines how long you ride, but chances are you should be riding for at least 60 min.  When you are at 75%, get out of the saddle for the entire time.  Standing will more realistically simulate climbing and be a bit harder than sitting.

On a flat road, you can gear down (say, into the big ring and 6 or 7 on the rear) for the hill simulation.  Even though that will slow your cadence, treat it like you are climbing and really push.  You can do the same pyramid sets described above.

Once you can do the pyramid sets, try varying the length of the efforts to approximate the length of the hills in your race.  If the race is in Colorado, for instance, the hills will be longer and steeper (70% of your maximum resistance/perceived exertion for a longer time).  In Massachusetts, the hills will be short and sharp (80% of your maximum resistance/perceived exertion for a shorter time).

Tell me more about what you have available for equipment and what the nature of the race you are doing is if you want a more detailed recommendation.

Good luck,

Graeme