Hill climbing is perhaps the most challenging and intimidating skill to master for cyclists.
Why? In my opinion it’s because most cyclists tend to avoid the hills like the plague instead of learning to tackle them. Many of my friends and clients tell me that they really don't like climbing hills and mountains because they are too slow or afraid they'll keep everyone else waiting for them, or its too hard or hurts their knees.
Here are a few tips to help you tackle that next challenge with a bit more ease. Give them a try and see for yourself if you aren't just a little bit better than Joe, next time. Good luck and happy climbing!
Begin by incorporating Climbing Repeats into your weekly workouts twice per week. These exercises will work on improving your sustained climbing power. Find a climb that's about 10 minutes long.
Beginners should do two 6-8 minute intervals with an intensity of 7-8 on a scale of 10. Conversation will be limited at best when doing these intervals.
Intermediate riders can try three 8-10 minute intervals and advanced riders can do three 12-15 minute intervals.
RBI (rest between intervals) can be 10-15 minutes of easy spinning before you begin again.
Cadence should be high- i.e. a hill 8% grade or less, try to keep cadence between 75-85 rpms’s; anything over 8% will be more in the range of 50-60 rpms’s.
What doesn't kill you makes you stronger. This is certainly an appropriate mantra when you are practicing hill repeats or working on getting to the top of that long mountain climb. So hang in there, keep your breathing as rhythmic as possible and push those pedals over and over.
You will also want to consider fine tuning your shifting, gearing, cadence, pedal stroke, and body position for most efficient climbing technique. A little coaching goes a long way when it comes to climbing efficiently and having some fun on those mountains!
CHECK OUT THIS U TUBE FOR MORE TIPS FROM THE PROS (the link is also under Videos on my blog.
http://youtu.be/E6QvK1NXINY
Ride On and Be safe,
Coach Shelley
