hi i have beeing road racing for a year now and although i am an extremly good climber(meaning the im good at cycling uphills) i have extreme diffuctly when it starts to flatten out again because i have usd all of my energy on the hillwhat can i do to improve my stamina oh and i live in isreal and now that its summer igets pretty hot.
I have the same problem. If I train mostly on becoming a good hill climber, I loose my speed in the flats.. I feel allot of this has to do with over training on hill climbs versus high cadence spins on flatter ground..I need them both, so after a hard hill training ride, my next ride will be a flat ride at a moderate pace ,with a high cadence, which will help maintain elasticity in my muscles..
Mix your training up a little..Try repeats on your training days using smaller hill, flat combination an watch your cadence.. Use the flats as a chance to throw off that lactic acid build up, by slightly increasing your cadence, then as your speed increases, bump in a gear change…
If it hurts you, then the other riders are feeling it as well..
Just keep cycling an having fun with it.It gets better…Just don’t stop those legs from turning…
run, cadence dude, be sure to increase your cadence 100 rpm
Simple tip for any kind of fitness:
Start going, when you get tired, go even more
The five minutes that you spend pushing yourself are more beneficial than all the time that has led up to those five minutes.
If you are expending all of your energy on hills, you’re riding them to hard. Choose a lower gear and take it easier instead of faster. Try not to stand up on uphills if you do, except maybe to push yourself over the top – this raises your heartbeat and tires you out quicker. When you first set out, choose a route that takes you on no hills for the first 20 minutes, so you can ride easy and warm up properly before exerting yourself.
Increasing your stamina is about doing it and strengthening your heart, lungs, and muscles – in other words, keep riding, and push yourself – if you stop to rest every time your legs burn, you won’t improve. Remember to breath regularly and cycle at about 80-90 crank rotations pr minute, (the cadence). Proper bike sizing and seat placement is important too.
Stamina and endurance are best achieved thru efficiency. This means a sustainable steady pace as opposed to a hammer & coast routine. Make sure you have no wasted movement by having your bike fit fine-tuned by an expert. Check cleat position (front to back) on your shoes.