2 be­come king of the moun­tains

Ex-road cy­cling champ Roger Ham­mond, now team man­ager for bike team Madi­son Gen­e­sis, has just the ad­vice for tack­ling a hill climb

Australian T3 - - TECH LIFE -

1/ Do your home­work. Use the Garmin Con­nect app to plot your ride, as it will help you judge how hard to try at each stage of the as­cent. It’s also good for mo­ti­va­tion to know where the top is.

2/ Sit up and hold on to the top of the han­dle bars. As the speeds up­hill are slower, aero­dy­nam­ics are less of an is­sue, and a more up­right pos­ture is more com­fort­able, help­ing you pro­duce more power.

3/ Try not to go above your anaer­o­bic thresh­old, as it’s dif­fi­cult to get your heart rate back down while climb­ing. The fastest way to the top is a steady, con­stant speed, avoid­ing big ac­cel­er­a­tions.

4/ Keep a good cadence, some­where be­tween 90-100. Con­cen­trate on push­ing the ped­als straight down and pull up quickly, as on a climb the “dead spots” in a ped­alling stroke will slow you down.

5/ Take cor­rect cloth­ing. For ev­ery 100m al­ti­tude gained the tem­per­a­ture drops by ap­prox­i­mately one de­gree. So for a 2,000m-high climb it can be 20°C at the bot­tom and freez­ing at the top.

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