Cycling - Training To Be A Good Climber


by Andrei Cristache - Date: 2010-10-15 - Word Count: 1353 Share This!

Browse a mountain bike can be an exhausting experience but still really beautiful.
The effort you made to reach the top make the landscape becomes more beautiful and usually the more beautiful scenery with the more difficult climb

Many cyclists, including myself, find these experiences as often as possible. Others consider that they avoid because they are good climbers.
There are many methods that can be used to improve the performance of climbing. Most important is maintaining a positive attitude but there are techniques and equipment that can be used to obtain better performance on climbing.

Most important is to reach an optimal ratio watts / kg. The ideal is a low rider with a great wattaj which allows it to move with speed on the mountain.
I do not think there is need to tell you that nothing will go to the gym all winter if you have no motivation. No matter how easy it seems on TV, when you see it on your favorite climb approaching the average slope of 7-8%. It is extremely hard to get speed and a man who seems to be so easy writhe. Proper preparation is essential but the desire to reach the top first is the fuel that makes the difference most times.

Technique.

Let's start with some simple tactics that will help you improve tehnnica on climbing.

Surely many of you are wondering why the road to pedal more and others amounted to.
It is true that when you lift the pedal without it you can save energy but it is important to get up and attack when you accelerate because the only way you can use more power to push the pedal.
In general terms people sound more time pedaling without lift of its small and weak compared to riders.
When you need to stay in 'transport' body weight and also to use force to move the legs. However, large individuals have a higher power and compensates for this disadvantage given weight.
I conclude that a person must pedaling massive "in it." It is best to do this but in areas of heavy alternative and will recommend you to pick from, especially on short climbing. When you have to face a few miles to stay in the top of the slope as not to waste much energy.

Optimal position of hands on horns is another topic of discussion.
Sitting on changing hands, down to them or they are at the top near the head? Again the answer varies depending on terrain and effort. Generally the most comfortable position is on the brake levers (STI and ergopower allow easy attachment). Within this position you can easily pick up the sprint and you can climb comfortably on a long climb. Just when you stay with your hands close to the head. Bottom of the horns (used especially when running long distances) can be used in certain situations. Most often this position is used when initiating an attack or when they approach a small incline slope. Marco Pantani has demonstrated extraordinary beauty of the positions in which they initiate attacks.

Tactics.

Most common mistake is attacking a climb with a vengeance. Try beginning catararii approached at a pace that allows you and get up. It's good to know your bike and know your limits. I know people who climb the slopes of 7% with incredible speed but people who know and steadily climb a route of 30 km and get up without major problems.
Frequency is important. Try not to get off in 70RPM.
Alternate pedalatul "in its" with high pedalatul of its slope when they feel heavier.

How to train.

You should try that with training you inbunatatiti maximum effort level that you can make a climbing. The aim is to maintain a constant movement from the catararii to the top, even if you have 30-60 minutes to pedal constantly. The training will do to reach these performances consist of long periods of pedaling at a level immediately below that in which lactic acid will block the muscles (near the maximum). The basic idea is to increase the time length of these intervals, then increase the number of intervals to accumulate as much time training at higher intensity.

How to put all this theory into practice?
Once you have a good shape and can hold a "tour" of at least 100km and after you have made at least two weeks intervals flat comes time to move on to climbing.
Looking for a climbing area with medium length (about 8-10 minutes to climb).

Start climbing a moderate slope that somewhere in intensity intervals done on flat areas. Climb for 7 minutes then run 12 minutes for recovery. Once you adapt to increase the time interval 10 minutes of climbing and 10 minutes circulation. Then comes 12 minutes of climbing and eight minutes of turnover.
This is the principle training.
If your area has long slopes then make a larger number of shorter intervals. Just remember that the main purpose is to increase the total time at high intensity workout a week done. It is a good target to focus on one workout a week for eight weeks of recovery in the middle of this period.

Equipment.

Choosing equipment contributes substantially to the way that you manage to climb a serious slope. As there is equipment contretemps robust aerodynamic or downhill bike so the "climbers" trying to take advantage of equipment. The main purpose is normally to maximize ease cycling report watts / kg. Equally important is choosing the right gear, perhaps more important than investment in a super light bike.

Only an extremely strong rider can climb better if you have a box of gears 11-23. This box works very well on the flat but when a route Walloon pedal can be a disadvantage. With a combined 39 23 (39 being the size it is pedal sheet), 60 RPM, to travel with a speed of 12.8 km / h. If you know you must climb to a lower speed to change gears. 60 RPM using a lot of energy and muscle strength to climb. Would be perfect if the intent would be to develop muscles but is inefficient if you want to successfully reach the summit. A correct cadence is 80 RPM or greater.
Try with a 12-25 or 12-27 box. Even Lance Armstrong used a 12-25 winter.

Unfortunately the biggest problem will be buying a light frame and wheels of quality.
Carbon is very expensive and a quality set of wheels can reach amazing price of 4,000 euros (Ventoux - are the only wheels under 1 kg / set approved by UCI).

Training at altitude.

This method is not so often mentioned as power-meter altitude training site but is more often used among professionals.
Recent studies have shown that altitude training improves an athlete's performance by up to 5%. Five percent means a lot on climbing. For example, TAP 2004, Lance Armstrong won the contretemps on the Alpe d'Huez climb in 39:41. 5% slower road was finished in May, two minutes behind Lance. Not everyone can climb the mountain that Lance so we can say that a normal climb Alpe d'Huez in 70 minutes. 5% makes it faster on the 3:30. A considerable difference.

What explains this performance improvement?

Altitude training produces a greater quantity of red blood cells. The large number of red blood cells help muscle oxygenation.
If you think you climb a mountain with a height of 2,000 m where you need to know that as you approach the top the air is growing thin. This happens exactly when the body needs more oxygen. If you have a larger amount of red blood cells will be easier boarding.
For the ones who can say that the figures at an altitude of 1524 meters level indicator "aerobic power on a bicycle which performance is estimated at 94.4% compared with the same index at sea level. At an amateur level for the same indicator is 91.1%.
If you reach a level where you want to incorporate into your workout this method should remember to reduce the volume and intensity of training sessions to "accommodate" extra effort required.

Finally we can draw one conclusion. Acquiring good climbing skills require great efforts. There will be many difficult days in the mountains. A positive attitude and setting clear goals will help in time.

Related Tags: cycling, bikes, bicycles

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