Coach Carrie certainly knows a thing or two about both training for and racing on a hilly bike course. She has won Ironman France twice and has triumphed in Embrunman—the hardest Ironman-distance race on the circuit—three times, with nearly 5000 meters (16,400+ feet) of elevation over its ridiculously challenging bike course.
She is more than happy to share a few tips to help you build strength and confidence heading into your next challenging bike course. Look out for her race secrets coming soon!
Training Tips for That Hilly Bike Course… When You Don’t Have Hills
Incorporate Big Gear, Low Cadence Efforts Weekly Make big gear, low cadence efforts on the bike a regular part of your training. Perform intervals of 5 to 20 minutes with a cadence around 65 to simulate a hill climb. This is essential for building strength not just in your legs, but also in your back, which often becomes an issue if not properly conditioned. When legs are weak, we tend to rely on our back. The goal is to strengthen your legs and minimize stress on your back, leading to a more comfortable ride and a better run to follow.
Train on the Bike You Intend to Race On Not everyone has the luxury of multiple bikes, but if you do, ensure that you do the majority of your riding on the one you plan to race with, whether indoors or outdoors. Different bikes mean different setups and slightly different muscle usage, especially during lower cadence strength efforts. So, ride the bike you will race on and condition your body accordingly.
Get Off the Trainer and Practice Cornering While practicing downhill skills might be challenging if you lack hilly terrain, simply riding outside and working on your turns can boost your confidence. Additionally, practice bike handling skills such as reaching for drink bottles or nutrition in your pockets while in motion.
Coach Carrie has also discovered some race-specific secrets over her years of racing, which she will share in her next post. Stay tuned for those!
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