Keeping in Shape for Hill Climbing in Winter?
#1
Grupetto Bob
Thread Starter
Join Date: Sep 2020
Location: Seattle-ish
Posts: 6,226
Bikes: Bikey McBike Face
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 2585 Post(s)
Liked 5,648 Times
in
2,924 Posts
Keeping in Shape for Hill Climbing in Winter?
When the hills are covered in snow and ice or they are shaded and slippery with wet and downed limbs, how do you keep you climbing legs climbing in shape?
I back-off hills in the winter (my choice) due to inherent danger. That doesn’t mean I don’t want to keep that skill intact for Spring. Other than moving to Calif or Ariz, how do you do it?
Is doing out of the saddle efforts on a trainer the only answer?
I back-off hills in the winter (my choice) due to inherent danger. That doesn’t mean I don’t want to keep that skill intact for Spring. Other than moving to Calif or Ariz, how do you do it?
Is doing out of the saddle efforts on a trainer the only answer?
__________________
Road 🚴🏾♂️ & Mountain 🚵🏾♂️
Road 🚴🏾♂️ & Mountain 🚵🏾♂️
#3
climber has-been
Join Date: Dec 2004
Location: Palo Alto, CA
Posts: 7,111
Bikes: Scott Addict R1, Felt Z1
Mentioned: 10 Post(s)
Tagged: 0 Thread(s)
Quoted: 3432 Post(s)
Liked 3,567 Times
in
1,793 Posts
The Northern California wet season also makes descents pretty risky, so I stay out of the hills for the most part. Unless it's really dry. My worst crashes occurred when descending wet roads.
I can't tell if out of the saddle intervals do much. So what else do I do for the legs? Um, well, I think riding climbing routes on the smart trainer help. Maybe. It's something I'm trying this year. I joined a gym but have yet to visit (waiting until flu/COVID/RSV cases drop).
Last year, I did lots of lower body strength workouts at home. They seemed to help somewhat. Legs weren't as wimpy in the early season.
I can't tell if out of the saddle intervals do much. So what else do I do for the legs? Um, well, I think riding climbing routes on the smart trainer help. Maybe. It's something I'm trying this year. I joined a gym but have yet to visit (waiting until flu/COVID/RSV cases drop).
Last year, I did lots of lower body strength workouts at home. They seemed to help somewhat. Legs weren't as wimpy in the early season.
#4
Klaatu..Verata..Necktie?
Join Date: May 2007
Location: SF Bay Area
Posts: 17,985
Bikes: Litespeed Ultimate, Ultegra; Canyon Endurace, 105; Battaglin MAX, Chorus; Bianchi 928 Veloce; Ritchey Road Logic, Dura Ace; Cannondale R500 RX100; Schwinn Circuit, Sante; Lotus Supreme, Dura Ace
Mentioned: 41 Post(s)
Tagged: 0 Thread(s)
Quoted: 10440 Post(s)
Liked 11,914 Times
in
6,101 Posts
Last month Zwift had Old La Honda as one of their Climb Portal climbs, so I did that for grins. Very similar to the real thing, in terms of gradients and turns, but the "Climb Portal" graphics are distinctly strange....
Other than that, if I feel up to it, I'll toss in a route with a climb maybe ever week or so. Innsbruck is good for that.
Other than that, if I feel up to it, I'll toss in a route with a climb maybe ever week or so. Innsbruck is good for that.
__________________
"Don't take life so serious-it ain't nohow permanent."
"Everybody's gotta be somewhere." - Eccles
"Don't take life so serious-it ain't nohow permanent."
"Everybody's gotta be somewhere." - Eccles
#5
Should Be More Popular
Join Date: Dec 2007
Location: Malvern, PA (20 miles West of Philly)
Posts: 43,057
Bikes: 1986 Alpine (steel road bike), 2009 Ti Habenero, 2013 Specialized Roubaix
Mentioned: 560 Post(s)
Tagged: 2 Thread(s)
Quoted: 22600 Post(s)
Liked 8,928 Times
in
4,160 Posts
Likes For datlas:
#6
climber has-been
Join Date: Dec 2004
Location: Palo Alto, CA
Posts: 7,111
Bikes: Scott Addict R1, Felt Z1
Mentioned: 10 Post(s)
Tagged: 0 Thread(s)
Quoted: 3432 Post(s)
Liked 3,567 Times
in
1,793 Posts
I just started using Rouvy -- it's is a nice change from the Zwift grind. There are so many Rouvy routes to choose from. I rode Cortina on Saturday, 2910 feet, quite realistic and enjoyable. Very few other riders on the route, much like roads IRL:
Likes For terrymorse:
#7
Senior Member
Join Date: Oct 2010
Posts: 8,516
Mentioned: 69 Post(s)
Tagged: 0 Thread(s)
Quoted: 3241 Post(s)
Liked 2,512 Times
in
1,510 Posts
Go to the gym and crank up the resistance on a stationary bike. But to be honest, hill climbing is meh to me. So, not a lot of that actually goes on.
#8
South Carolina Ed
Join Date: Mar 2007
Location: Greer, SC
Posts: 3,889
Bikes: Holdsworth custom, Macario Pro, Ciocc San Cristobal, Viner Nemo, Cyfac Le Mythique, Giant TCR, Tommasso Mondial, Cyfac Etoile
Mentioned: 5 Post(s)
Tagged: 0 Thread(s)
Quoted: 344 Post(s)
Liked 291 Times
in
138 Posts
I mostly hike with hiking poles in the winter. I think you use a lot of the same muscles - legs, core, upper body.
Likes For sced:
#9
• —
Join Date: Jun 2015
Location: Land of Pleasant Living
Posts: 12,250
Bikes: Shmikes
Mentioned: 59 Post(s)
Tagged: 0 Thread(s)
Quoted: 10176 Post(s)
Liked 5,872 Times
in
3,161 Posts
Squats, deadlifts, and threshold and VO2 max intervals on Zwift. Better training than the real thing, for me.
#10
Senior Member
Join Date: Sep 2017
Posts: 7,887
Mentioned: 38 Post(s)
Tagged: 0 Thread(s)
Quoted: 6972 Post(s)
Liked 10,970 Times
in
4,692 Posts
#11
• —
Join Date: Jun 2015
Location: Land of Pleasant Living
Posts: 12,250
Bikes: Shmikes
Mentioned: 59 Post(s)
Tagged: 0 Thread(s)
Quoted: 10176 Post(s)
Liked 5,872 Times
in
3,161 Posts
#12
Senior Member
Join Date: Sep 2017
Posts: 7,887
Mentioned: 38 Post(s)
Tagged: 0 Thread(s)
Quoted: 6972 Post(s)
Liked 10,970 Times
in
4,692 Posts
#13
Senior Member
Join Date: Mar 2023
Location: NorCal
Posts: 511
Bikes: Santa Cruz Blur 4 TR, Canyon Endurace cf sl, Canyon Ultimate cf slx, Canyon Strive enduro, Canyon Grizl sl8
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 219 Post(s)
Liked 855 Times
in
344 Posts
It's pretty much all hills, all the time, for me...although the big 1 hourish climbs are all snowed in for me, so most of my winter climbing is a series of <20 minute hills strung together. Even those often have ice/moisture and sand on them...it's virtually impossible for me to not do a climb-heavy route without driving somewhere.
One difference from summer, is I do a lot of zone 2 rides on the trainer. Zone 2 is hard to stick to on local roads and everything from my aerobic base to threshold and repeatability of efforts, has improved since working on that. The other thing I work heavily on in the winter, is strength training. It's not just for better all-around fitness, but to also improve endurance on the bike.
There is a mental aspect of climbing that is hard to replicate outside of just doing it, but it mostly comes down to watts per kg. So simply, I just try to build my FTP and avoid putting on weight.
One difference from summer, is I do a lot of zone 2 rides on the trainer. Zone 2 is hard to stick to on local roads and everything from my aerobic base to threshold and repeatability of efforts, has improved since working on that. The other thing I work heavily on in the winter, is strength training. It's not just for better all-around fitness, but to also improve endurance on the bike.
There is a mental aspect of climbing that is hard to replicate outside of just doing it, but it mostly comes down to watts per kg. So simply, I just try to build my FTP and avoid putting on weight.
#14
don't try this at home.
Join Date: Jan 2006
Location: N. KY
Posts: 5,940
Mentioned: 10 Post(s)
Tagged: 0 Thread(s)
Quoted: 974 Post(s)
Liked 512 Times
in
352 Posts
I'm guessing that just getting in enough hours on a trainer is good. With a mix of long Zone 2 and either simulated hill climbs and/or interval workouts. It doesn't have to be specifically targeted at hill climbing watts and climbing times.
Any "real life" exercise outdoors is nice too.
Any "real life" exercise outdoors is nice too.
#15
he said member
Join Date: Sep 2008
Location: is everything
Posts: 13,802
Bikes: yes please
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 2789 Post(s)
Liked 1,951 Times
in
1,207 Posts
Likes For ls01:
#16
It's carbon dontcha know.
I'm at 19k ft of vert this past week all on Rouvy due to the weather. Trying to avoid the final ride I need to do to complete the GCN challenge as it's 10% most of the way up. I tend to use all the long climbs as zone 2.
Last edited by 6thElement; 01-15-24 at 07:57 PM.
#18
Senior Member
Join Date: Jul 2015
Location: reno, nv
Posts: 2,303
Bikes: yes, i have one
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 1138 Post(s)
Liked 1,182 Times
in
687 Posts
like terrymorse, i do a lot of climbing in rouvy. the routes in the alps are really fantastic.
#19
Senior Member
Join Date: Jan 2010
Posts: 39,254
Mentioned: 211 Post(s)
Tagged: 1 Thread(s)
Quoted: 18424 Post(s)
Liked 15,580 Times
in
7,337 Posts
If you back off hills in winter why would you need to keep you legs in shape for hill climbing in winter?
#20
Grupetto Bob
Thread Starter
Join Date: Sep 2020
Location: Seattle-ish
Posts: 6,226
Bikes: Bikey McBike Face
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 2585 Post(s)
Liked 5,648 Times
in
2,924 Posts
The Northern California wet season also makes descents pretty risky, so I stay out of the hills for the most part. Unless it's really dry. My worst crashes occurred when descending wet roads.
I can't tell if out of the saddle intervals do much. So what else do I do for the legs? Um, well, I think riding climbing routes on the smart trainer help. Maybe. It's something I'm trying this year. I joined a gym but have yet to visit (waiting until flu/COVID/RSV cases drop).
Last year, I did lots of lower body strength workouts at home. They seemed to help somewhat. Legs weren't as wimpy in the early season.
I can't tell if out of the saddle intervals do much. So what else do I do for the legs? Um, well, I think riding climbing routes on the smart trainer help. Maybe. It's something I'm trying this year. I joined a gym but have yet to visit (waiting until flu/COVID/RSV cases drop).
Last year, I did lots of lower body strength workouts at home. They seemed to help somewhat. Legs weren't as wimpy in the early season.
__________________
Road 🚴🏾♂️ & Mountain 🚵🏾♂️
Road 🚴🏾♂️ & Mountain 🚵🏾♂️
#21
Grupetto Bob
Thread Starter
Join Date: Sep 2020
Location: Seattle-ish
Posts: 6,226
Bikes: Bikey McBike Face
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 2585 Post(s)
Liked 5,648 Times
in
2,924 Posts
I see that people feel that doing hill climbing really does translate into climbing IRL. Not my experience, but maybe going out too hard or not hard enough??? Have done some the interval work on ZWIFT as well, but usually high cadence, high aerobic.
__________________
Road 🚴🏾♂️ & Mountain 🚵🏾♂️
Road 🚴🏾♂️ & Mountain 🚵🏾♂️
#22
climber has-been
Join Date: Dec 2004
Location: Palo Alto, CA
Posts: 7,111
Bikes: Scott Addict R1, Felt Z1
Mentioned: 10 Post(s)
Tagged: 0 Thread(s)
Quoted: 3432 Post(s)
Liked 3,567 Times
in
1,793 Posts
#23
Method to My Madness
Join Date: Nov 2020
Location: Orange County, California
Posts: 3,664
Bikes: Trek FX 2, Cannondale Synapse, Cannondale CAAD4, Santa Cruz Stigmata GRX
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 1948 Post(s)
Liked 1,472 Times
in
1,020 Posts
When the hills are covered in snow and ice or they are shaded and slippery with wet and downed limbs, how do you keep you climbing legs climbing in shape?
I back-off hills in the winter (my choice) due to inherent danger. That doesn’t mean I don’t want to keep that skill intact for Spring. Other than moving to Calif or Ariz, how do you do it?
Is doing out of the saddle efforts on a trainer the only answer?
I back-off hills in the winter (my choice) due to inherent danger. That doesn’t mean I don’t want to keep that skill intact for Spring. Other than moving to Calif or Ariz, how do you do it?
Is doing out of the saddle efforts on a trainer the only answer?
Likes For SoSmellyAir:
#24
Senior Member
Join Date: Jan 2010
Posts: 39,254
Mentioned: 211 Post(s)
Tagged: 1 Thread(s)
Quoted: 18424 Post(s)
Liked 15,580 Times
in
7,337 Posts
I recommend giving up sex. “Women weaken legs.”
Likes For indyfabz:
#25
Senior Member
Join Date: May 2021
Posts: 8,451
Mentioned: 12 Post(s)
Tagged: 0 Thread(s)
Quoted: 4416 Post(s)
Liked 4,872 Times
in
3,016 Posts
I do a lot of indoor climbing on Zwift and Rouvy and find it translates very well into real life climbs. For example I’ve climbed the Galibier half a dozen times in both Rouvy and IRL and it felt much the same. Just lost a bit of power IRL with altitude as expected. I’m using a Kickr Bike with the climb tilt function, so it feels very realistic. Alpe du Zwift feels pretty realistic too with Trainer Difficulty set to 100%.