What qualifies as a hill for hill repeats?

[northstar]

All good and helpful suggestions...thanks!

[SadieKate]

Sheesh, I've been known to do repeats on freeway overpasses when I'm desperate. Use what ya got.

[northstar]

Hmmm...we have lots of these. Good idea.

[Eden]

My workouts include a variety of different types of hill repeats. My workouts are all based on time, so I'm not sure how they translate to distance, but they run the gamut from hill sprints that last 20 to 30 seconds, to cruise intervals on a 6 to 8 minute hill.

[SadieKate]

RoadBikeRider.com Newsletter
Issue No. 267 - 10/26/06: Iron Sides
ISSN 1536-4143

7. Try This on Your Next Ride o^o o^o o^o o^o o^o o^o

"Climb" into a headwind.

A funny thing happens along the rural roads surrounding RBR's Pennsylvania headquarters. During the heat of summer when breezes are a good thing and you'd love to see the views, the corn grows eight feet tall. Lots of miles are ridden through still air in a green tunnel.

Then in autumn, when the temperature drops and a brisk wind begins blowing almost constantly, those doggone farmers cut down the corn. Gimme shelter! Sorry, from then on rides are in open, windswept terrain.

If you can identify with that -- and particularly if your terrain is relatively flat -- you can benefit by making headwinds into hills. After all, the resistance is effectively the same.

Long grinds into the wind are a lot like ascending a long climb. Out-of-saddle climbing can be simulated by shifting to a gear high enough that you need to stand against the wind to keep your speed. Both approaches build overall strength and power.

Given the twists and turns of a loop course, you'll get chances to escape the brunt of a headwind. Relax, recover and "climb" again when the next turn points you into the gale. It's one way to think positive about the wind and even turn it into a training partner.

If that sounds, uh, corny, remember that it's worked for many riders who lived in mountainless but windy areas and became strong climbers -- Eddy Merckx (Belgium) and Lance Armstrong (Texas) to name two.

[northstar]

Wow...guess I'll stop cussing out the headwinds and start looking at them as opportunities. Ok, sometimes...

[Geonz]

We havea loooong gradual hill. I got purty good at hills by following Ed's "accelerate the whole way" rule (it's about three miles)... you don't accelerate a lot, but you *never* slow down. You are toast at the top.
Short 9%ers would also be good... we sure ain't got those around here. We have the wind, though, and it works. I've gone back east to the hills and conquered them.