RNair wrote:Once you develop strength ( Deepak this is for you).
^^^ All of the above is for people who have a good base and strength to endure. Not for Novice cyclists.
RNair wrote: Don't move the upper body, hands must feel free, knuckles should not be red, and let the quads and glutes all the work. HR should stay low. Do seated first time and then repeat off the saddle.
RNair wrote: Then Hill repeats to get the heart to work. Nandi is more than enough.
harism wrote:RNair wrote: Don't move the upper body, hands must feel free, knuckles should not be red, and let the quads and glutes all the work. HR should stay low. Do seated first time and then repeat off the saddle.
How much of a factor is a strong core? I know it seems to take 2+ min off my Nandi time other things being equal and my good climbs have always been when the upper body feels strong but loose/relaxed - for which you need some core strength, right?
<OT but related> Also what about off-the-bike workouts for quads & glutes? I kept complaining around TfN '11 about how I seemed to have lost power on climbs and sprints. It now turns out that I had small glute and upper quad tears, most probably from effort (Nandi climb ) without sufficient base, strength training or warming up. As they are healing, the climbing is getting easier. Not yet much faster, but way easier.RNair wrote: Then Hill repeats to get the heart to work. Nandi is more than enough.
The whole hill is too long - I find I have a problem with the too-long recovery with the full descent. Repeating either the first bit or the steeper last 1/3rd seems to work better for me. Is that what you meant?
RNair wrote:I would still suggest climbing off the saddle even if you weigh 70. 70 is not a bad weight in the world of cycling. The idea being you are still developing strength on the bike by being off the saddle and learning to work with your muscles while keeping HR low. Initially you will see a spike in HR but soon you will learn to keep it steady. Also getting in and out of the saddle on long climbs helps you rest some muscles. On race you may sit and climb and ride in your most efficient form but in training you work on the weaker aspects of your riding.
kk27 wrote:Raj - that out of saddle with low HR bit & riding bigger gears on flats, on both count when I do it on a trainer I'm able to control my HR even at higher resistance, but outdoors on the real thing the HR just shoots, what am I missing?
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