Hello,
I've been skimming this thread, and while I haven't read every single reply and update, I noticed a few things missing. Namely, no one has addressed technique. By this I mean, breaking up your pedal strokes on your climbs/efforts. Conventional cycling "wisdom" teaches "use the full rotation of the pedal stroke". In other words, when you pedal push down, scrape back, pull up all the time. The largest group of muscles is in the legs: quads, hamstrings and glut's. But how long do you think you could tow a motor home up a steep hill in a Geo Metro? Your body is no different. What if instead of the all torque all the time you break it up? How about scrape (like something nasty is stuck to the toe box of your shoe) back only, and for 10 pedal strokes to start with. Now gently lift your knees (like you have no feet, imagine a string at the top of your knee cap lightly pulling up. BE GENTLE THIS IS A VERY SUBTLE MOVEMENT) Do that for 10 pedal strokes. Oh! and while you do those two pedal strokes turn your hands into hooks and hook the middle of your handle bars, near the stem, while leaning back on the saddle, RELAX. It will feel a bit odd at first, but if you do this correctly you will see two dramatic changes take place: first- all the energy is now in your legs where you need and want it, second- you are very stable on the bike (but it must be a hook made with the fingers) and it's easier to relax. The last pedal stroke is going to involve going 1-2 gears harder and getting out of the saddle. Now all you have to do is push down, let gravity do the rest. Again, try it for 10 pedal strokes. Can't do 10? Do 4, or 5, or whatever works. How do I know this? I have an amazing husband who took me from:a 7 years absence from cycling, 150#, 5'3", 46 yrs old, a part time smoker, and a proud couch potato, who's best AVS (ever) was 13 mph, and the slowest climber on every ride I'd ever done. To: 16 mph AVS, and I just climbed the first 6 miles of Mt Lemmon (5-6% grade over 3,000 ft evelvation gain- after a 4 mile warm up at 19 mph AVS), ladies it took me 22 minutes to get to that 6 mile point, and it was only the second time I've done it. I say that's pretty good for this 47 year old who is still 130#.(BTW got on my bike for the first time in 7 years on 8/10/08, did a 33 mile ride that almost killed me, last to get up every 'hill' and to the turn around point, within 3 weeks I was the staying with the pack, 4 weeks after that I was staying with the leader who races-has raced her whole life- and is about 40# lighter and 7 years younger, AND on EVERY hill) My husband has always said cycling focuses on training and fitness, which are important, but technique can give you an edge that no amount of fitness can beat. He also made me learn to ride rollers. Yes, rollers. I hated it at first but in a hallway, with elbow pads and loud music, I'm a believer! 5 minutes is like an hour of any Spin Class on acid, and you will get strong, fast, fit and have better bike handling skills than you ever imagined! Anyone who rides them has that knowing smile right now.


I'd also watch, and avoid caffeine before and during your rides. i.e. Energy Gels and Performance Drinks! I noticed every time I got into a climb I felt like my heart was trying to burst through my chest and abandon me by the roadside. Got rid of the caffeine and now I'm fine. Alcohol too, makes your legs ache and/or feel like rubber. Starts depriving muscles of oxygen within the hour and lasts about 24 hrs.
Add the technique and nutrition tips to all the interval training and spin classes, and you'll soon be a monster on those hills!