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MCF member clubs welcome new members of all levels. Here are just a few.
MNJRC
Contact:  Dag Selander
Website:  MNJRC
 

Nomad Marketing Cycling Team

Contact:  Jason Lardy
Website:  Nomad Marketing

 
Coulee Region Youth Cycling
Contact:  Larry Martin
Website:  www.teamborah.com
 

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Training for Climbing - Do Some Hills

The absolutely best way to improve climbing is to get on the bike in the Spring and work on climbing. Find some rolling hills and use them like intervals with short bursts of climbing followed by spinning on the flats.

Start with hills that take about 15 seconds to climb at a cadence of 90 rpm. Once you have your season base, you might add climbs of 10-15 minutes in a bigger gear that you can maintain easily at 70 rpm - but not if you have a history of knee problems.

If you are going to be riding hills as part of an event or a tour, you might consider building up weekly climbing volume to around 125% of event climbing volume. If it is a one day event, aim to climb at least 60% of event elevation change volume on several rides. For example, if the event has 10,000 feet of climbing, you must climb 6,000 feet in training in one day, several times.

And don't forget to train for technique as well.

  • Find a hill that's 1/4 to 1/2 mile long - not too steep.
  • Find the gear that lets you spin at 100 rpm all the way to the top.
  • Keep your breathing steady. If you start panting, the gear is too high.
  • Then find a higher gear that reduces your cadence to around 50 rpm, but again without causing you to have labored breathing.

Now the exercise:

  • Climb the hill in the low gear with a fast cadence. Work on spinning smoothly.
  • Coast back down and then climb the hill in the higher gear (slow cadence) concentrating on applying an equal force all the way around the pedal stroke.
  • Repeat the cycle (4 total climbs)


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