Cycling
10 tips to help you complete that first road climb
Ever wanted to conquer some of the great road climbs in the world, like Mont Ventoux? Our tips will have you climbing like an expert.
1. Select a steady pace
Build a rhythm, and make sure you don't go too fast too soon
© Christian Pondella/Red Bull Content Pool
Try to tap out a steady rhythm throughout the whole climb by pedalling at the same cadence. About 80-90 revolutions per minute cadence is considered normal for a climb. If you find your pedal stroke slowing as you climb onto higher gradients shift to a lower gear and pedal at a higher cadence, so you have a consistent and efficient effort without tiring your legs.
2. Focused training
Tackling climbs like Ventoux isn't easy and cyclists regularly fail due to the overestimation of the effort required and depletion of strength reserves. Preparation is thus half of the work and an extensive training schedule before you even attempt such legendary climbs is necessary.
Build hill climbs and hill reps into your training schedule. If you can't get outside, mimic such conditions with your indoor trainer. The more hills you do, the better you'll get at them. It'll build strength in your legs and allow you to go longer up a climb at a comfortable steady pace.
Go up, descend and repeat over and over again
© The Race
3. Is it best to sit or stand?
Your climbing technique is better served by you staying in the saddle. Studies show that you lose much less energy and can sustain a long effort by sitting down. It's the most aerobically efficient way to ride.
Gordon Benson takes to a climb in Yorkshire
© Henry Knock/Red Bull Content Pool
It may be tempting to get out of the saddle when the gradient gets tough and steeper, as you look to power through the climb, but you will see your energy and glycogen stores deplete faster. Studies show standing is best done when gradients go above 10 percent. Standing on the pedals does help you deliver up to 30 percent more power and engage other leg muscle groups, but keep those efforts short. Avoid rocking on the bike, as this will waste energy.
4. Be properly fuelled
Stock up on those bars and gels
© Denis Klero/Red Bull Content Pool
During a climb you'll burn a lot of calories with your effort. Even if the ride takes only an hour, you should make sure that you're properly fuelled, so that you have the necessary energy to get up the mountain.
It's best not to eat solid food, such as an energy bar, when you're actually on the climb itself, as you may not see the benefit until you get to the top. Plan ahead and eat 15 to 20 minutes before you start the ascent. Top up with an energy gel when you're on the climb. These are easy to handle and digest. Maybe go for an energy bar at the top of the climb as reward for getting to the top.
5. Pace yourself
If you're on your own and see other cyclists on a climb or riding as a group it can quite tempting to be competitive. The reality is that you may not be at the level of other riders and expend too much energy just trying to keep up. Take the climb at your own pace, not anyone else's or you'll blow. Stick within your limits and you'll find getting up the climb a more relaxing and enjoyable affair.
Cyclists battle up the Stelvio Pass
© Oliver Wieser
6. Make sure your bike is in top condition
It can be tempting to just jump on your bike and get on that climb, but make sure your bike is ready for it and prepare your machine for such a ride. Check the drivetrain and gear shifting are in efficient working order and those tyres have the right pressures to tackle your given climb.
Make sure those bike parts are fit for purpose
© Dean Koh
Gearing on a bike can be important, depending on the type of climb you are doing. Swapping the size of your cassette or chainset on your road bike can make a really big difference. A smaller chainset and wider ratio cassette will allow you to spin a gear a bit more and make the climb more comfortable.
7. Shifting is about timing
When shifting on the gears, timing is all-important. Most people wait too long before shifting into the next gear. Try to shift before you need it and do it when there is little load on the chain. If your climb has a lot of turns it's a good idea to do up or down shifts on a turn in the road or a hairpin curve.
8. Do not just ride the inside bends
Hairpin curves can be both a blessing and a curse. They're a good way for you to recover your breathing on a climb, but tackling them the wrong way will see you lose momentum. Most hairpin bends have a steep inside line and a more gradual rise on the outside of the bend.
Go at your own pace and not anyone else's
© Steve Fleming
The inside line is of course shorter, but your legs may not thank you for taking it. Taking a wider line will allow you some momentary recovery, but it isn't the fastest. The best line is the one with the shortest distance and that allows you to conserve speed, invariably this is the middle of the road. If the hairpin is particularly steep then take the wider approach.
9. Wear a heart rate monitor or use a power meter
SRM Powermeter PC8 computer
© Bartek Woliński
Pacing using either a heart rate or power meter is the perfect way of ensuring you don't go into the red with your effort. Using a heart rate monitor is by far the cheapest method.
There are heart rate threshold zones that you should take into account when climbing. Choosing one should mean that you don't go too deep and maintain a steady pace throughout.
10. Don't underestimate the climb
A mountain climb can be deadly. Literally and figuratively. Have respect for the road you're climbing and do your homework on the ins and outs of the particular route you're going to tackle.
The loneliness of a long-distance triathlete
© Donald Miralle
