Hill Training Ride Suggestions Please....

[Nozzle]

I'm due to start ramping up my training with some after work extended commutes. My Friday session is to include hills. Can Andover suggest a ride that will meet the following criteria:

1. Start in CBD
2. Finish in the Inner West (I'm in Summer Hill)
3. Duration: 90mins
4. Hit some 3-5 min hills.

I'm thinking of riding home as per usual and extending the ride into Dullo and chasing some hills. Also thinking of crossing the bridge to the north shore. I'm not really familiar with routes for either.

Any input appreciated. I'm also not familiar with the traffic conditions as ill be hitting this from 5pm to 6.30pm

Cheers,
Noel

[weiyun]

Are there even 3 mins hills in the inner city? At 15km/h, 3mins climb requires 750m. I can't think of a 750m hill.

Why not do 2x20 intervals and standing climb? Otherwise ANZAC Br repeats but some may take a second look at you.

[marc2131]

Noel, do the Holden St hills.
Start off at the bottom of Princess Street and King St, opposite the entrance to the Canterbury Racecourse. Head east up this slight hill along Princess for approx 500m.
Then turn left into Holden St Ashbury and climb all the way for about 800m up to the large water tower (aka Ashfield Reservoir).
Turn around and head back to the racecourse and start again.
Traffic is minimal especially if you dont do it during peak hours ie. 8-9am and 5-6pm.
Old Al Sumner told me this route was used back in the 1950s by some DHBC riders for training, so there is a tradition you'll be continuing.

[Philip]

either side of the cooks river has some good hills, nothing really long but do some hill repeats on them and you'll certainly know about it.
Here are some of my favourites, if you can call them that.

http://app.strava.com/segments/1329622
http://app.strava.com/segments/951035
http://app.strava.com/segments/1009761
http://app.strava.com/segments/1136823

Also Wardell rd in either direction from the river is good.

[Lizanne]

Monday mornings leaving the CBD at 6:00 am i do mosman, taronga zoo, chowder bay, i'm back in the city about 7:15 ish

[JoTheBuilder]

I'll come do that with you Lizanne! Better than rollers...

[Lizanne]

it's my old route, what i used to do before DHBC. fixed. but i have to admit, i like the gears. although it feel less 'epic'

[Nozzle]

@ Marc - I've done that very hill a few times and will give it a go this afternoon.

Will try some other locations but will be a bit of trial and error.

@ Weiyun - I've been told to do 3-5 min hills and I thought the same, I don't know any without riding a fair way north or south....

[weiyun]

@ Weiyun - I've been told to do 3-5 min hills and I thought the same, I don't know any without riding a fair way north or south....

I think we just have to make do with what we have. Even a decent 20mins hill (reference to FTP testing) is not available near Sydney.

But worry not. Climbs are all about power vs weight ratio. Get your power up and you won't need a hill every day of the week. Honest 2x20 in CP with hill repeats is a good start, supplemented by the RNP loop and well defined interval sets of set durations. There really are a lot of ways to attain your climbing goals if you get smart about how you utilise our available geography.

The other is, try to practice standing all the way on a climb or see how far you can stay up for eg. Sprinter's Hill in CP. I find that being an easy weekly test and a great gauge of my climb fitness. Anzac Br is another.

[andrewm]

The highest points in inner sydney are bondi junction and dover heigths - so hit that neighbourhood.

My intial thoughhts would be Millitary rd, and Cranbrook

http://app.strava.com/segments/932239
http://app.strava.com/segments/628472

Millitary rd will be around a 3 min hill for you at a decent effort

Youll do the cranbrook segment in less than 3 miniutes- but the hill does continue up victoria rd

Dunno about trafic in the afternoon tho

There is also latimer up to Bellevue hill
http://app.strava.com/segments/628551

It'll be a bit longer than 3 mins - the fastest time with measured power is 2:36 at 446W - thats a damm site better than I could do

or climb up Birriga
http://app.strava.com/segments/665205
that'll take you longer than 3 minutes as well

and thats about it

Mosman can give you slightly longer climbs. The main thing is you get more choice. Zoo, chowder bay, parrawi and of course awaba st. You can out together a nice mosman hills circuit.

[JoTheBuilder]

Speaking of Bondi Junction... Bellevue Hill Rd is a rarely travelled route. You'll know about it if you go up there from New South Head Rd (tho to be fair I haven't ridden it in the last year or so during which time I like to think I've improved)...

[marc2131]

@ Marc - I've done that very hill a few times and will give it a go this afternoon.

I live just outside the Princess and Holden St turnoff. So might see u.
Strangely enough never done the Holden St hills yet. Lazy.

[Nozzle]

Thanks all for the suggestions. Will be a case of trial and error. I did hit some hills but got a little lost in Dullo looking for some decent ramps. Did hit wardell but was quite short but punchy. Then want to familiar territory in Canterbury and Ashbury hitting Holden followed by a dip down and back up King. By the time I hit King my legs and lungs told me to pack it up for the day. Traffic was a bit pushy down there too. Everyone in a rush to get home.

I'm going to try North next Friday.

[Lizanne]

if you can come early monday morning, i'll show you the bike routes, plus the hills are really quiet for climbing. you might have 1 or 2 cars pass. and that's onlt if a ferry is due

[Nozzle]

@ Lizanne - Might take you up. No chance for this week but will let you know.

[Philip]

Just today I remembered a nasty little climb. Especially when you're already struggling, as I was. Not at all convenient though.
Catch a train to Stanwell park, then climb to the Princes Hwy. 5 km with a long and nasty beginning. Rather than the train you can add it to a waterfall ride. I'm mad enough to join you some day.

[timothy_clifford]

Just today I remembered a nasty little climb. Especially when you're already struggling, as I was. Not at all convenient though.
Catch a train to Stanwell park, then climb to the Princes Hwy. 5 km with a long and nasty beginning. Rather than the train you can add it to a waterfall ride. I'm mad enough to join you some day.

Repeat 10 times?

[Lizanne]

Hey guys I accidently went up the blue mountains today. I'm sleeping tomorrow.