Hill Intervals

[jellylegs1968]

I've never done these before and so rather than going off half c0cked, how is this best done? I should add that i live in an area with plenty of short steep hills which are mainly on single track roads

I'm looking for how many intervals in any one training session.

How much warm up time before

Length of time climbing in each interval

Length of time recovering between each interval

Seated or standing?

Steep hill or longer more gentle hill

What sort of cadence is required?

Anything else i have missed?

[Eeyore]

The bike?

[jk_bike]

depends on what your trying to achieve doesnt it..

[Matt Clinton]

[Davey D]

Hi there

If it helps I have sorted out a little loop that has a 6 min climb in it, followed by 9 min loop back to the climb again not start up and down. The climb has a sharp rise towards the end so the last bit is done out of the saddle. I usually repeat the loop 4 to 6 times depending on how strong I feel, if the power drops in the 5th climb I call it a day. I don't believe in doing poor climbs.

Just keep the same route so you can measure improvements

[Magnier]

I find:

Lots of reps promotes recovery.

Fewer efforts promotes strength and sprinting ability.

[Dogma Dave]

[legro]

I think he means if the hill has not got any money or there is a council estate nearby he doesn't climb it
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[Dave Barter]

Caveat - I know nothing..but this is what two coaches have told me in the past.

"I'm looking for how many intervals in any one training session. "

Build up to a peak and then taper, I started with 5 initially building up to 11 by adding 2 per session, then back down to recover. I think the rule of thumb is to stop once your times are lower than 10-15% of first effort.

"How much warm up time before "

At least 20 minutes, easy pace.

"Length of time climbing in each interval"

1 trainer told me to go for a 1km 10% climb, another said "just have it on the shortest hardest climb you can find". As said above, depends on what you want.

"Length of time recovering between each interval."

Coast to bottom of hill and start on up again!


Seated or standing?

"Seated, making sure saddle height and position is well set up"

Steep hill or longer more gentle hill

"See above"

What sort of cadence is required?

"One coach told me to aim at a constant 100rpm, I never managed the constant but it certainly made the workout hard as hell.

Anything else i have missed?

"Visualisation. On each effort consider how much harder you could ride it if you *really* tried, then *really* try.

[Davey C]

Personally I find the idea of going out and doing hill intervals mentally a bit much. If I think I need to work on my climbing I find a route which includes some nasty hills, and just 'ave it on them. That way you get the intervals as part of the ride, without having it in your head you are doing an 'interval' session. I think if I went out with the idea that I would be riding up and down a hill as part of a 'session' I wouldn't be mentally up for it.
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