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Topic - effective hill training for a long flat race?

misterb - on 01 Jan 2014

So my question to all the experienced trainers out there is how can i maximise the training effort of all the hills i have on my doorstep for a flat 112 miles race later in the year.

Essentially i have hills in all directions around my house and very little flat stuff apart from one 15-18 mile stretch which is quite a busy road which i don't necessarily want to just cycle up and down due to boredom/danger.

I am a bit rubbish at hills anyway but i could do with some tips to help out with making the most of my 2-4 hr rides.

My flat 40 mile has about the same elevation change as the 112 mile race distance.

The longer routes i do have around 1400-1600m of climbing over 65-70 miles which is probably not very specific to my race later in the year but the roads are much quieter/safer and the scenery is much nicer.

SO

Should i spin up the hills
use a higher gear and grind it out
or just attack each hill out of the saddle and give it max till my legs give up.

I thought spinning might be closest to the long sustained effort i will have to give in the race but is that me just wimping out for the easiest session

Any advice is most welcome

nick
Post edited at 14:15
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