|
Ken Roberts - - Ski Backcountry
what's here
Feb-06: using indoor bicycling trainer --
key points
training goals for ski mountaineering climbing:
-
speed goal of training: 300-400 vertical
meters per hour -- little need to go faster to complete a single-day tour
(except competition).
-
power goal: 120-160 Watts in good climbing
conditions, 140-200 Watts for broader range.
-
cadence: likely somewhere in the range of 25-40 rpm (50-80 steps per minute)
-
steepness of climbing track: 30%-50% grade.
Vertical range-of-motion per step 8-12 cm, Horizontal 25-39 cm.
-
specific muscle moves: In addition to the main
push of the skier up and forward, also need to move a heavy ski while
recovering the leg up and forward.
bicycling on indoor trainer:
-
bicycling could train all the specific muscle
mores used for ski-climbing.
-
but not if use the obvious common bicycling
techniques -- many people would need to learn and practice more how to
engage all four kinds of muscle moves used for ski climbing.
-
many fluid-mechanism indoor trainers do not
supply sufficient resistance power at low cadence. (nor does outdoor
bicycling on flat smooth pavement)
-
many magnetic-mechanism indoor trainers can
supply sufficient resistance at 40 rpm, perhaps barely sufficient at 30 rpm.
-
bicycling offers sufficient Vertical
range-of-motion to simulate ski-climbing, but not sufficient
Horizontal range-of-motion. Ski climbing is more "elliptical" than
bicycling.
[ see lots more details on this ]
|
