Introduction: Why is climbing a mountain pass difficult?
Climbing mountain passes can seem daunting for many cyclists. When climbing, the effect of gravity increases resistance, requiring a constant effort to maintain speed. Understanding and mastering climbing techniques is crucial for all cyclists, from beginners to seasoned competitors, that wish to progress uphill.
Optimizing your equipment: Choosing the Right Bracket
The Importance of a Good Bracket
Choosing the right gear ratio is crucial for efficient climbing. For Shimano-equipped cyclists, I recommend opting for a 34-tooth cassette, which is ideal for maintaining a cadence of between 80 and 90 RPM. This will allow you to pedal more easily and manage your effort better.
Gradual Progression: Distance and Ascent
Increase Distance Gradually
Start with short climbs, such as a 6 km pass, and gradually increase to 10 km or more. This progression allows your body to adapt to the effort involved in climbing without overtaxing it.
Increase the Ascent of Your Outings
It’s also important to gradually increase the total ascent of your outings. Begin with 300m, then move to 500m, 700m, and up to 1200m and beyond. The more you practice, the more comfortable you’ll become with pedaling technique and the specific effort involved in climbing.
Effort Management: How to Tackle the Cols
Alternate Your Pace
Alternate between 1 km fast and 1 km slow to manage your effort and work on different intensities. This method also helps to keep you mentally engaged and motivated throughout the climb.
Take Strategic Breaks
There’s no shame in taking breaks. Break the climb into segments with intermediate objectives, such as taking a break every 3 km or 5 km.
Exercises to Help You Progress Uphill
The Importance of Pedaling Technique
Improving your pedaling technique and force transfer is essential. When climbing, the pulling phase (pulling the pedal upwards) is just as crucial as the pushing phase. This enables you to pedal smoothly and make better use of your muscles.
Work on Low-Cadence Strength
Incorporate low-cadence strength sessions (between 45 and 60 RPM) to improve your core strength and force transfer. A well-stabilized body greatly enhances your climbing efficiency. Additionally, these sessions will improve your muscular endurance.
Threshold Sessions
For those looking to improve performance and ride faster over mountain passes, I recommend sessions of 4 to 6 intervals of 5 minutes of sustained effort followed by 3 to 5 minutes of recovery. Gradually progress to longer intervals, such as 10 to 20 minutes of sustained effort.
These threshold sessions are perfect for developing the specific endurance needed to climb mountain passes quickly and efficiently.
Training with Kinomap
Specific Sessions
Explore a wide range of strength and velocity sessions on Kinomap, designed to refine your technique and strengthen your legs. You’ll also find a variety of split sessions with exercises of varying intensities and durations, such as threshold intervals, Sweet Spot, or MPA (Maximum Aerobic Power). These workouts are perfect for improving your ease and performance when climbing. You’ll find all these in the “structured sessions” or “coaching videos” available on Kinomap.
Passes and Courses to Train On
Take advantage of Kinomap to train on a variety of passes from all over the world! Climb passes and routes of varying lengths and gradients, and apply these tips straight from home. Kinomap also lets you adjust the difficulty to suit your needs by modulating the resistance. This flexibility makes each session personalized and effective, adapted to your level and your progress objectives.
Weight Management: An Important Factor
Gravity is a major factor in climbing, so the less you weigh, the less resistance you’ll have to overcome. Good weight management can make climbing easier.
Conclusion: Practice and Perseverance
Progressing uphill requires practice and persistence. By following this advice and adapting your training, you’ll improve not only your climbing technique but also your enjoyment of these challenges. Now it’s up to you!
By Fanny Marre
Cycling, running and triathlon coach
fannymarre99@gmail.com
See previous coaching articles:
SPORT AND WEIGHT LOSS: A COMPLET GUIDE TO LASTING RESULTS
HOW TO TRAIN FOR YOUR GOAL?
THE TOP 8 CYCLING BENEFITS
TRAIN WITH KINOMAP ALL YEAR ROUND!
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