Hill fitness through the non-summer months

[mimitabby]

here too. for two seasons i took a spin class in the dark short days of winter.
it's not like climbing hills, really, but it helps.

[Grog]

Over the past two years I did a lot of running in the winter, which around here means a lot of running on hills, and very little cycling. I found myself much stronger in the spring when I took my bike out, which really surprised me.

If you live in a snowy area, perhaps cross-country skiing on hilly grounds, or snowshoeing on hills, would help too (and be softer on your joints...)?

[OakLeaf]

I'm in a different situation as I go south to Flatland for the winters, but riding in the wind actually kept me in pretty decent hill-climbing shape. So just putting some extra resistance on the trainer, to build/maintain strength on some of your indoor rides, should be good.

[indysteel]

I'm in a different situation as I go south to Flatland for the winters, but riding in the wind actually kept me in pretty decent hill-climbing shape.

I second that. I think it helps mentally, too.

[indysteel]

I try to maintain some degree of cycling fitness during the winter through spinning and riding when I can, but I also see winter as a time to take a mental and physical break from it. I run, I go to more yoga classes, I get a little more rest, I catch up on other projects. When I came back this spring, it didn't take me long to feel really good again on the bike so something seems to be working. Right now, I'm starting to feel some burn out and am actually looking forward to the change of pace that winter will bring. Don't get me wrong. I'll likely whine and complain when the weather really starts to turn nasty, but I think there's something to be said for mixing it up.

[Grog]

Oops, you're in SF. No snow.

For the home trainer you can try some Spinerval DVDs. Some are hill-focused, and will wipe you out all right.

[bluebug32]

I agree. Sometimes a break is what's needed most to keep your head clear and your mind strong for conquering the hills in the spring.

But, in the meantime, do you think squats and other leg exercises are a good primer for strength in the spring? I'm thinking of testing this theory this winter.

[malkin]

We have a "Total Gym" at home that I got second hand. I used one for back rehab years before I ever saw the infomercial with Chuck Norris. It's a nice workout.

The worst part is wrestling it in and out of the closet...well, that and avoiding thoughts of Chuck Norris.

[malkin]

San Francisco?
Cold?

pish posh

[Dogmama]

I agree. Sometimes a break is what's needed most to keep your head clear and your mind strong for conquering the hills in the spring.

But, in the meantime, do you think squats and other leg exercises are a good primer for strength in the spring? I'm thinking of testing this theory this winter.

Absolutely. You can vary your stance for squats to hit different areas. Keep your feet closer together to hit the outer glutes & quads. Wide stance with toes out will hit the inner thighs (squeeze on the way up.) The lower you go the more you hit your glutes but be sure to keep a normal curve in your lower back. If you don't have a lot of flexibility, you might need to keep your squats shallow for awhile.

Low reps with weights build more strength (4-8 reps). Higher reps (12-20) will build endurance. Do both.

Lunges are good too. You can do stationary or walking. Steps ups are great for quads & glutes.

[crazycanuck]

SF is not cold Gnat! What are you talkin about?

I think Perth's weather might be like yours in the winter..

Get on that bike dear & ignore the weather. Gentle rain & cold wind will not cause you to shrink.

Winter will soon be there..I know because Spring is def on it's way to Perth

[salsabike]

Spinervals DVD The Uphill Grind. Boy, did that make me stronger over the winter when I was working too many hours to be able to ride much. And I know it sounds sick, but it's fun and it goes by fast. There's another one, I think called "Hillacious", but I don't have/know it.

[bluebug32]

Absolutely. You can vary your stance for squats to hit different areas. Keep your feet closer together to hit the outer glutes & quads. Wide stance with toes out will hit the inner thighs (squeeze on the way up.) The lower you go the more you hit your glutes but be sure to keep a normal curve in your lower back. If you don't have a lot of flexibility, you might need to keep your squats shallow for awhile.

Low reps with weights build more strength (4-8 reps). Higher reps (12-20) will build endurance. Do both.

Lunges are good too. You can do stationary or walking. Steps ups are great for quads & glutes.

Thanks!

In terms of the low/high reps and doing both. Do I do them both in one session or do high one day, low the next time I do legs?

[gnat23]

Yes, I know, San Francisco does not touch the real winters that I grew up with in Wisconsin, but...

I do know not to push it when I'm not having fun, and commuting in the pitch-dark with full-rain gear and a headwind is about when I call it a day, never mind any hills on top of that. Just looking for alternatives that are close enough to keep the fitness rather than earn hardcore points.

Thanks for the ideas, everyone!

-- gnat!

[Dogmama]

Thanks!

In terms of the low/high reps and doing both. Do I do them both in one session or do high one day, low the next time I do legs?

High one day, 48 hours later do low. Rinse and repeat.