How to improve on the climbs? Tips to be a better climber
When the first ramps arrive, history repeats itself over and over again. The pace increases and you are unable to keep up with the former during the rise.
"Mine is not the ports", "I weigh too much", "My bicycle is aero" "It is impossible to follow the 65 kilos" ... These and more thoughts are probably around your head as soon as you start the port. What if instead of looking for excuses we start taking action on the matter? Improving on uploads is possible!
Obviously it is not easy and it is not something that can be achieved overnight, but I am convinced that with patience, courage and effort you will be able to at least endure a little longer the alleged "climbers".
Take note and start improving the bike climbs now!
How to improve on the climbs?
It does not take an eminence to say that the less you weigh the easier it will be to "drag" your body. The power weight ratio It is key in determining the performance of a cyclist on a climb.
Weight is a very important factor but as we will see below it is not the only one. It is likely that you can still file a few grams on the scale and that you have some margin of progression.
Slim down It is not always positive and it is that at a certain point you will begin to lose power. Find the weight Optimal is not easy and is always one of the great headaches of professional coaches.
Don't forget that you do this out of passion, as a hobby and because you like to pedal. Touching or even overcoming the line of obsession is never good.
Cycling is one of the sports that consumes the most calories, so you must eat a lot to avoid a permanent caloric deficit. Breakfast is a fundamental part of the cyclist's diet but it is also vital to eat and drink during the route.
Try to eat a healthy and varied diet. If you are relatively new to all this it will be very easy for you to progress and start lose weight. Things get more complicated from certain levels.
Maintain a good cadence
The cadence It has undergone major changes in recent years. High cadences are currently prioritized and extreme developments are left behind. Everything seems to be heading towards the famous "grinder" and it is proven that the muscles suffer less wear than high cadences.
It is common to see cyclists touring ports at average speeds of no more than 70 pedals per minute (RPM). You should try to get closer to at least 80, with the relationship of 90 pedal per minute.
It is true that cycling is a matter of style and that each person is a world, but what seems evident is that going all day with "la traca" in it does little good.
You do not need to become obsessed with watts and cadence now, but it is important that you give value to this data. Interpreting them at the end of each route will help improve.
Regulate your energies
Another widespread mistake within the world of cycling is the inability of many cyclists to regulate your energies.
People, especially beginners, have a hard time interpreting their energy levels. This leads them to go beyond their means and to accuse fatigue at the end of the route or the climb.
"It is better to regulate and lose 1 minute on each climb than to endure the first two and lose 15 minutes on the last one"
It is important that you are aware of your level and your possibilities. If you have bad feelings, it may be interesting to start with a small point and gradually increase the intensity throughout the climb. Getting to know each other takes time, but without a doubt it is one of the great improvements a cyclist can make.
The fuel tank is not infinite and unless you want to experience first hand what it is to suffer a good bird I recommend that you activate the "saving mode" on the first climbs. It is better to regulate and lose 1 minute on each climb than to endure the first two and lose 15 minutes on the last one.
Change your style
With the years that I have been pedaling I can assure you that I have seen everything. No two styles are the same and each person has a different way of pedaling.
In spite of everything it is important that you go alternating style on top of the bike. Slightly change position It will help you prevent injuries, but also benefit from other muscles in the body. The work of “core” is becoming more and more important and it is that in a hard climb all the help we can give our legs is well received.
Induráin climbed practically all the ports sitting, while Alberto Contador always showed a more jumpy style. As I say they are styles, but the most recommended is that you opt for a varied position.
Improves the material
There is no doubt that the material is tremendously important. The lightness of the components and the stiffness of the bike are key when it comes to improving on a climb.
Obviously you can spend a fortune on material. It is impossible to always be up to date and, of course, not all of us are in a position to spend 10,000 euros on a bicycle.
My recommendation is that if you want to improve uphill you prioritize lightness without neglecting rigidity and reliability. Not long ago I talked about it in the publication "The best components to improve your bike"
"My recommendation is that if you want to improve uphill you prioritize lightness without neglecting rigidity and reliability"
Visualize the route
In the world of cycling it is very important to be aware of the situation. By this I mean to visualize the general and the remaining route.
It will be useless to start as a motorcycle if the last 30 kilometers are endless. For this, it is best to plan the routes a little in advance and know a little the profile of the uploads. Today brands like Garmin already help the cyclist with intelligent route functions such as the “Climb Pro”. A function that by following a track allows you to view the profile of the most significant climbs that will appear along the route.