When we talk about cycling, we cannot fail to mention climbing. Climbing and cycling are very often mirrored in each other.
It is not a good bike ride if there is not a good climb to tackle.
But then how can we train properly to tackle a nice, steep climb?
First of all, the parameter to train is to improve your endurance and strength.
However, there are some training strategies to become even better performers and ride a nice climb to the best of your ability.
- Train uphill: This may seem like a no-brainer, but it is the basis for improving yourself uphill. Regularly include specific uphill training sessions in your routine. Find long, challenging climbs where you can simulate the conditions you will encounter during your cycling.
2.Use theInterval training technique: Integrate interval training into your routine. This type of training involves alternating phases of intense effort with lighter recovery phases. For example, pedal intensely uphill for 1-2 minutes, followed by a lighter recovery period.
- Increase muscle strength: Strengthens the muscles involved in pedaling, particularly those in the legs and core. Exercises such as squats, lunges, and deadlifts can help develop the strength needed to tackle climbs.
- Improve pedaling technique: Learn how to manage your pedaling technique during climbs. Maintain a constant cadence (pedaling frequency) to avoid overexerting your legs. You can also try your hand on rollers, or with a spin bike at using only one leg at a time to improve pedaling roundness.
- Group training: Pedaling with other cyclists can be motivating and provide a competitive environment that pushes you to improve. In addition, group training can better simulate the conditions of a climb in a race or cycling event.
- Improve breathing: Work on your breathing ability, as good breathing is essential during intense efforts. Deep breathing exercises and cardiovascular endurance training can be helpful.
- Race simulations: If you are preparing for an uphill race, practice the specific climb you will face. This will allow you to get to know the course and adapt your pedaling strategy.
- Proper recovery: After uphill training, be sure to allow your body time to recover. Recovery is crucial for muscle growth and to prevent the risk of injury.
- Mental training: Prepare yourself mentally for the challenges of the climb. Keep a positive mindset, focus on your goals and use mental strategies to get through the tough times.
Also, remember that it is always best, in case of a race or intense training, to consult with an experienced coach specializing in cycling so that he or she can recommend a training routine suited to your actual needs and your current state of fitness.
Also, be sure to have a competitive medical examination so that you can accurately rule out any physical problems.
