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. Many riders freewheel over the top of climbs, but get your brow sprints sorted and you can quickly slip away from your competitors, or mates. Hill climb racing 2 maintenance break full#Hill repeats are a good way of training for this kind of effort and so is practising brow sprints.īrow sprints are where, on reaching the hill’s summit, you immediately get into your big ring and sprint over the brow to full speed for when you descend. This will stand you in good stead to take on efforts of 2 to 3 minutes on gradients upwards of 8 per cent and some of the UK’s steepest climbs. If you are training for short climbs, which characterise races such as the Tour of Flanders and are a feature on many people’s regular rides, then you should look to improve your VO2 max and sprinting. But knowing what type of climb you want to take on will help you tailor your training and determine which tips to keep at the forefront of your mind. The tips above will help you improve your climbing for cycling across different terrain. Cycling hill repeatsįocus on your FTP and endurance in training if you’re taking on the Alps. Of course, shedding excess body fat will help too. “At low climbing speed, the critical performance determinant is watts per kilogram, so to climb faster you need to put more power in (through training) or reduce your system mass – that’s you and your bike,” he explains.įor truly committed hill-climb specialists, that means a lighter frame, handlebar, wheels, cranks, shoes, helmet and clothing, Bigham says. Lighten your loadĪerodynamicist and Commonwealth Games team pursuit silver medallist Dan Bigham says it’s time to lighten your load. Practise both in training so you’re ready for every scenario. But, once the gradient kicks up above 10 per cent, aerodynamics are less important, so standing up may give you more power as you can use your body as leverage.” “So seated climbing is more efficient up gentler climbs. “The shallower the gradient, the faster we climb, which means aerodynamics are still a factor,” explains Paterson. Is it better to sit or stand on climbs? The answer depends on the climb. Take a standĬlimbing out of the saddle can help you power up steep climbs. “Doing efforts at 140-150 per cent of your threshold power for 30 seconds on and off during your training rides will help to push up your threshold,” says Clinton. “Threshold on/off sessions can help you to cope better with climbing,” explains national hill climb champion turned coach Matt Clinton. And you can rapidly improve it with interval training. Your functional threshold power (FTP) – the power output you can sustain for an hour – is a useful metric for monitoring your ability to handle the sustained effort of long climbs. “For breakfast, aim for around 1.2g of carbs per kg of body weight,” adds Girling. Hill climb racing 2 maintenance break pro#“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. “Also consider switching to a compact or semi-compact front chainring for more generous climbing ratios,” adds Paterson.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. 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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