POWER BOOSTER

Bikes Etc - - TECHNIQUE -

Boost­ing your power out­put is vi­tal for any form of climb­ing – but it’s es­pe­cially true for en­durance climbs, which re­quire se­ri­ous wattage if you’re to tackle them with gusto. Many of the world’s top pro rid­ers work on boost­ing their climb­ing pow­ers by rid­ing long and sus­tained climb­ing in­ter­vals in train­ing, us­ing big­ger gears than nor­mal and at a sub-thresh­old in­ten­sity. This isn’t some­thing you should at­tempt un­til you’ve reached a de­cent level of climb­ing fit­ness, as it could prove counter-pro­duc­tive. Don’t go with a crazy big gear ei­ther, you need to be able to churn it around with­out wrestling with your bike. Ide­ally you want one that’ll force you to a high out­put level of around 60rpm. Th­ese are in­ter­vals, and you can vary their lengths de­pend­ing on the avail­able ter­rain and your fit­ness lev­els. Any­thing from three min­utes on and three min­utes off on a small, lo­cal hill, to a pro­longed 30-minute ef­fort up Alpe d’huez, or even a tough home trainer ses­sion will reap huge re­wards. Be sure to fo­cus on your tech­nique too, us­ing them to max­imise your ped­alling ef­fi­ciency – iron out the dead spots in your pedal revs – and avoid bob­bing around.

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