Hill fitness through the non-summer months

[gnat23]

I'm annoyed that the days are already starting to get shorter. Hrmph. I've still got a few weeks of my "Hilly" commute to work, which takes 1.5hrs, but when I leave the house and it's dark/cold, I'm less likely to commit to that sort of thing.

Then I figure a few weekends of hilly rides, but even that is likely to drop off when it gets cold.

What's the best way to keep my hill fitness up over the next coming months? I'd like to not have to start from scratch in the spring again!

Fixie-commuting? Interval workouts? Any specific DVDs for the living room/trainer?

-- gnat!

[alpinerabbit]

Hill intervals is what a coach told me. Lowish (he said a number so low that I won't do, like 30-40) rpm, 15-20 minutes, 3x, at 10 bpm below AT. Well actually at 10 bpm above Lactate balance point, but that's the same thing for me. Done in an hour and builds watts, says he.

[indysteel]

I spin in the winter and thankfully have one particular instructor who likes to "climb." That said, it still takes some time in the spring to get back into the swing of climbing. It's part of the challenge/fun of it for me! Or that's the way I try to look at it.

[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 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.

[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.

[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.