![]() Low-cadence efforts prepare you for steeper ascents, when your cadence will be slow. High-cadence efforts train you to spin faster on climbs, which is more energy-efficient than grinding uphill in a big gear. But these climbing workouts and cool-down sessions, devised by Phil Paterson, represent two different approaches to improving your climbing prowess. There are many ways to train to improve your climbing. ![]() Hill training for cycling – exercises to help you climb quickerĬadence switches and mixed hill efforts are two good workouts for improving your climbing. If you’re riding on perceived exertion alone, you need to back off when holding a normal conversation is no longer possible. If you’re using a heart rate monitor, this threshold figure will typically be at about 65 per cent of your maximum heart rate. The key is to stay aerobic as much as possible until you’re ready to give it your all – perhaps in the last few miles of the event’s summit finish. If you go too hard, too early, there’s a good chance you could blow up before the top. Some big sportives and most mountainous events have climbs that can take an hour to ascend. This will open up your diaphragm, making more space for your lungs to expand into, and improving your aerobic efficiency. Work on climbing with your back straight and shoulders back with your hands resting on the bar tops. It’s important to relax when taking on long climbs. This will sap your precious glycogen reserves, and changing down with too slow a crank speed puts a lot of pressure on mechanicals. Don’t let a gear get too far ‘on top’ of you before you change into an easier one. If you must get out of the saddle to give your backside a rest, try to resist rocking the bike too much because this can waste precious energy.Ī steady cadence of around 90rpm is ideal. Standing on the pedals will burn up vital glycogen stores faster. Sitting in the saddle for as much of a long climb as possible is the most aerobically efficient way to the top. When it comes to taking on these climbs, there are a number of tactics you can employ. If you’re taking to the Alps for a weekend of long climbs worthy of the Tour de France, then focus on improving your FTP and endurance. Long climbs require a different skillset – and tactics – from short climbs. “For breakfast, aim for around 1.2g of carbs per kg of body weight,” adds Girling. “Low-fibre food, such as bread and white rice is popular with pro riders as it’s light and easy to digest,” says Girling.īut be aware that some high-fibre food, such as baked beans, can feel heavy on your stomach when you climb. ![]() Nutritionist Will Girling suggests a low-fibre breakfast – such as a banana and almond butter on toast or a bowl of white rice and eggs – to replenish your glycogen stores without weighing you down on climbs. This is a good idea if you’re travelling to somewhere with longer or steeper climbs than you are used to.Ī standard 2x crankset has a small ring with 39 teeth, but a compact has 34 teeth on the inner ring, and a semi-compact has 36, making it much easier to spin the pedals and keep your cadence up when you’re tackling steep climbs. “Also consider switching to a compact or semi-compact front chainring for more generous climbing ratios,” adds Paterson. The advent of 12-speed road bike groupsets means even the pros are using cassettes with at least a 30-tooth largest sprocket, so don’t be shy about going large. To glide up climbs, you first need the right gear ratios.Įnsuring your bike has the appropriate gearing for the terrain you’re tackling, and your fitness level, is key. The advent of 12-speed groupsets on road bikes has seen even pro cyclists using cassettes with at least a 30-tooth largest sprocket.
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