How to practice continuous climbing ability

How to practice continuous climbing ability

The skill and technology

You should save the physical endurance as more as possible at the beginning when having a race on the rolling hill belt or the area which only has a 5 to 10 minutes’ ascent. Amateur cyclists usually can’t decide between how to keep in step with the whole group at the beginning and saving the physical endurance for the following ascent.

One of the ways to ease fatigue is to think about how you produce the physical endurance that you need when cycling uphill. You may feel very good after standing up, using the chain wheel, dashing up to the top of the slope at the very beginning of riding a bike. In fact, you have used a large amount of muscle fiber energy while most of them are fast muscles which will make you feel tired. These fast muscles should be used when you need them to provide great acceleration so you should mainly rely on slow muscles to provide energy at ordinary times. If you want to do like that, you should sit to ride a bike when beginning to cycle uphill and adjust to a more relaxing gear ratio at the same time of improving your cadence. Now your output power is the same as the output power produced when you sit to cycle or even higher.

It is really a good method to stand to cycle at several-minute intervals because you can stretch your back by doing so and your legs can have a rest by changing the way of pedaling and then you can sit to cycle again.  You should make the most of the addition power provided by weight when standing to cycle. Your weight is mainly supported by the saddle when sitting to cycle. However, you can take advantage of your weight to strength the pedaling intensity when standing to cycle, which is like that putting a booster on your legs. But if you still keep the gear ratio of which you sit to cycle, you will not get any additional benefit so you should raise 1 or 2 gear ratio correspondingly. Your cadence will decrease when standing to cycle so you should adjust to a higher chain wheel and take advantage of your weight to keep or even improve your output power and speed.

Climbing speed

To those cyclists who need to improve the power to cope with continuous climbing, one training mode that I recommend the most is the climbing speed. The point of this kind of training mode is to keep suitable and sustainable speed at the bottom of the slope and pick up speed when approaching the top of the slope.

Professional cyclists will train on the slope whose length can reach up to 10 minutes or in bigger places. But to most amateur cyclists who is preparing for climbing races,the distance should be shorter. For example, they can practice on an (a series of ) ascent whose length is 2-4 minutes, begin to cycle uphill at moderate speed and then raise the speed to a changeable but sustainable way gradually, keep the cadence at 80-90 each hour (70% or 80% of the power. If you are familiar with CTS on-site test, it should be 86 -90% of the on-sit power and 92-94% of the on-site testing heart rate or lower than your lactate threshold.)

Keeping the output level until you are 30-45 seconds away from the top of the slope and then you can begin to pick up speed. First you should raise the cadence and then raise the gear ratio. At last you should pick up speed all the way until you reach the top of the slope. When you arrive on the top of the slope, you should use 90% of your effort and at least 90% of the on-site testing power and 95%-97% of the on-site testing heart rate or above. You should have a rest every 3 or 5 minutes. High level cyclists can reduce the rest time to 1-2 minutes. Green hands or cyclists at a medium level should set their goals of training in climbing acceleration 8 times while high level cyclists should practice 10 times.

Training in climbing acceleration helps to cope with changes of riding rhythm, especially when you are on continuous slopes. But sometimes you can take advantage of this ability to launch a sprint for the destination or get rid of the big group.

Cycle uphill to hit the mountain

Training in cycling uphill to hit the mountain can not only make up for some ability to cycle uphill (such as the oxygen consumption when launching an attack, the lactate threshold when getting rid of other cyclists, etc.) but also make athletes practice how to win in a sprint finish during the training. Firstly, you should understand your own gap and shortcomings. But when you are making efforts to make up for the gap, a large amount of lactic acid will be produced so you must have the ability to remain to keep a higher speed when the body is processing the lactic acid. These trainings will be helpful to improve this kind of ability.

Look for a hill which you can cycle on for at least 4 minutes. If no slope is available nearby, you can practice on flat ground. This practice will greatly help athletes to launch an attack and get rid of others when they are on flat ground. You should be at higher speed at the beginning of cycling uphill and then stand up to pick up speed by shaking bikes as hard as possible. The process of shaking bikes is no less than 45 seconds. You should keep a training speed that you can keep with the highest strength until the end of the climbing after you begin to pick up speed (If you practice on the flat ground or a long slope, you should keep this status for 4 minutes.).

The output power in this part of training should reach or even exceed the level when you cycle uphill with great efforts and the cadence should be more than 80 times every minute. The climbing output power should reach up to 95%-100% of the on-site testing power. If you use heart rate as a standard, then it should be 95%-97% of the on-sit testing heart rate level. You can cycle for 5 minutes easily at training intervals to make a recovery. Green hands should finish 4 sets of trainings while medium and high level cyclists should finish 6 sets of trainings.

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