Welcome to the "Keep it Simple Newsletter". With an unbelievable amount of information bombarding us from every direction these days, the goal of this weekly newsletter is to present a simple common sense tip that can be applied to your daily cycling.
Ride safe, strong and be healthy!
Climbing Tips
Weight – Simply stated, carry less weight, and climb faster. I can’t emphasize this point enough. Most athletes know this, but don’t realize how crucial it really is, especially on the longer climbs. Remember, all things being equal, you can actually improve your wattage per kilo at your lactate threshold (or any zone) by just losing weight. Here is a simple example:
Current: 300 watts at LT divided by a body weight of 81 kilos = 3.7 watts per kilogram
The “new, lighter” you: 300 watts at LT divided by a body weight of 76 kilos = 3.9 watts per kilogram
A significant improvement of 9%!
Tempo - Climbing is about tempo, about rhythm. It’s about being smooth, with no wasted energy. It’s about being relaxed with your upper body on the bike and using the complete pedal stroke. When teaching climbing technique, I like to have athletes literally count 1-2-3-4 as they climb in and out of the saddle. Learn to tempo.
Sitting versus standing – Everyone has his or her own technique. Sitting conserves more energy, and standing can be used to accelerate when the pace slows. It’s good to have workouts that emphasize both, since you will experience both situations during any given ride.
Switch backed climbs – Try to stay on the shallow side of the switchback and also stay in the compact part of the pavement. It’s harder and has less rolling resistance. One of those little things that can make a difference over a lot of miles. Look ahead where you’re going, maintaining a good cycling posture and keeping your eyes on the road ahead.
Practical experience- You become a better climber by going out to the hills and climbing. The more you learn about your style and technique, the more you will be able to succeed in races or events that are important to you. An attitude of “taking on the hill” is so important. Take the challenge and overcome it!
