How do I make big climbs easier?

We put the burning question that beginners ask climbing to our experts…

ROB BROWN SPECIALIST CYCLING PHYSIOTHERAPIST, CENTRE FOR HEALTH & HUMAN PERFORMANCE,

“The secret to making big climbs easier comes down to your power to weight ratio – being able to produce as much power as possible, while remaining as light as possible. Along with the input of a nutritionist to help identify the right diet to manage your weight, one of the easiest and most effective ways to improve power off the bike is by performing weighted leg exercises at the gym.

“Choose simple leg exercises such as leg presses, squats and trap-bar deadlifts. The goal is to keep the weight as heavy as possible and the number of repetitions (each single exercise) low, for example three to four sets of two to four reps. See a qualified trainer to get your exercise form correct to avoid injury. You can also perform strength efforts on a turbo trainer or Wattbike. The idea is to perform low rpm (revolutions of the pedal per minute) in a heavy gear (high resistance) while keeping your intensity at around 75- 85 per cent of your maximum heart rate. Begin with three sets of three-minute intervals with about two/three minutes rest in between. The heavy resistance improves strength but the slower pedalling speed increases activation of the glutes, quads and calf muscles.”

ROB WAKEFIELD, LEVEL 3 COACH, PROPELLO. NET

“Away from the gym and Wattbike you can improve your climbing technique by riding up hills. If you’re starting out, riding at least three times per week will start to build fitness. Start at an hour and build your long weekend ride to about four hours within a few months. Supplementing this with two shorter weekly rides or indoor trainer sessions will pay dividends.

“Once you feel comfortable riding on flat and undulating roads tackle some short local climbs. Think about pacing a nice controlled effort, riding your strongest at the end of the climb. Think about your leg speed or cadence on the climbs and aim for no lower than 80rpm if you can. If you are pedalling at much lower leg speeds than this, find an easier hill! Once you’ve mastered short climbs find a long one that you know well. Keep a check on how you feel – your breathing, your legs. Climbing well is about being able to sustain a long effort, having sound pedalling technique and not wasting energy.”

“THE SLOWER PEDALLING SPEED INCREASES ACTIVATION OF THE GLUT ES, QUAD SAND CALF MUSCLES”