Climbing a hill or a mountain is the ultimate challenge for many cyclists, but it is also crucial for competitive cyclists to develop strong climbing abilities. It is possible to become a better climber, but there are many misconceptions about how you can train your climbing abilities. Training in the hills or mountains is essential, but you won’t improve your climbing abilities simply by tackling every climb as fast as possible.
Improve your endurance base to become a better climber
Your endurance base is very important to become a good climber. Many cyclists train too hard, which results in a relatively low power output at their lactate threshold compared to their maximum power output. These cyclists reach their threshold very fast, but can sustain high intensity efforts longer. However, if you want to become a better cyclist or climber you want to improve your threshold instead of being able to ride longer above your threshold.
Even for those without a power meter, I can explain this concept using power values. Someone with a threshold of 250 Watts will go into the red when he produces more than 250 Watts. If this person starts climbing at 275 Watts he can sustain this effort for 3 minutes, after that he has to slow down. Being able to sustain the same effort for four minutes instead of three does not necessarily make you a better climber. If you want to improve your climbing abilities then you have to increase your power output at your threshold, for example from 250 Watts to 280 Watts. Now, you can climb at 275 Watts without going into the red. You can sustain this pace a lot longer.
To improve your threshold, you need a good endurance base. You can improve your endurance base by doing the majority of your training sessions at a very low intensity. When you have a decent endurance base you can improve your threshold by doing some more specific and harder training.
Weight plays an important role for cyclists who want to climb better
Another important factor that plays a role in climbing is your weight. When climbing, the greatest resistance comes from gravity. If you are heavier climbing a hill or a mountain will be harder. Every extra kilogram will cost you approximately 30 seconds on a 10 km climb.
When you start working on your weight, make sure you lose weight gradually. If you lose weight too quickly or if you lose too much weight then you will also lose muscle mass. Don't save on your carbohydrate intake, this is the main fuel for your body during high intensity exercise. To lose weight you always have to burn more calories than you consume.
Train in the hills or mountains
Training in hilly or mountainous terrain helps you become a better climber. You will get used to the position on the bike and pedalling with a different cadence. On flat terrain, most cyclists opt for a cadence of 85 rpm or higher, while professionals typically prefer 90 rpm or more. Uphill it's a different story, then the pros choose a cadence of 80 rpm to 90 rpm depending on the gradient of the climb, and amateurs of 70 rpm or higher.
Simulate climbing training on an ergometer
If you cannot train in hilly or mountainous terrain but still want to improve your climbing, you can simulate climbing workouts on an ergometer. This can be done by doing some sub-threshold blocks of a few minutes with a cadence of 70-80 rpm. You can increase the intensity of these blocks gradually.
Without a solid endurance base, this type of training can do more harm than good. Start with a few short blocks of 2 minutes sub-threshold and make the blocks longer every two weeks. Note that the recovery of this type of training takes 24-48 hours.
Climb at a constant pace
If you're riding in the hills or in the mountains it is important to find your own pace. You can make more progression by doing some longer efforts just below your threshold compared to hard hill sprints. On short climbs, many cyclists start too hard and are forced to slow down halfway or towards the end. If you push too hard too early on a climb, you will pay the price. For example, when you start a climb at 600 Watts and you have to slow down to 200 Watts, you can still finish the climb with an average of 250 Watts. However, you will notice that you reach the top at the same time as a rider who maintained a constant pace of 250 Watts. You are totally blown up at the end of the climb and the other rider is less tired.
Improve your cycling technique: standing versus seated climbing
When seated, your pedalling is smoother and your power output more controlled. Most riders in the WorldTour peloton will stay seated for the majority of the time. They are only climbing out of the saddle when attacking, tackling steep pitches or attempting to break up the rhythm.
Riding out of the saddle does not necessarily require more energy when considering the higher power output you can generate. However, extended standing while climbing must be practiced to optimize your technique. For heavier riders, who must support more weight, remaining seated while climbing may be more efficient and economical.
