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  • With riders all around you it's easy to let the adrenaline kick in and start these mountains too

  • hard so at the bottom of the climbs throttle back and take a moment to remind yourself

  • how long it's going to take, use subjective feelings a heart rate monitor or a power metre

  • to pace yourself, if you do things right you'll be passing a lot of riders as they fade towards

  • the top. Why? It's the most efficient way to the top, sitting back in the saddle will

  • recruit your glutes giving the large muscles at the back of your thighs more leverage to

  • pedal. Reduce the risk of going anaerobic or in other words into oxygen dept, standing

  • up or riding out of the saddle is more powerful but will use vital glycogen stores faster.

  • That said some riders, think Alberto Contador and myself are simply more comfortable climbing

  • out of the saddle so if you're a bit more experienced and you don't feel like you can

  • get all of your power out in the saddle then do what feels comfortable, vary it, it will

  • ease the pain. When you're out of the saddle change up to a bigger gear because you'll

  • want a lower cadence change back into an easier gear when you sit down. A steady cadence

  • of about 90rpm is considered normal, however it is very much self selected so you shouldn't

  • try and ride at a specific cadence just because someone's told you that's the best way to

  • do it. Practice this it's not easy whilst you're climbing, the effort is high, your

  • breathing rate and heart rate soar and the concentration of actually getting up the mountain

  • can make you simply forget to take on calories and fluids compensate for this on the flat

  • sections. You don't need to have an extra special bike to be able to climb a mountain

  • but you do need to choose the right gears. A compact front chain set with smaller than

  • standard chain rings will be needed by most amateur riders to get up European climbs,

  • on some of the Italian climbs which are painfully steep as well as long you may also need to

  • get a bigger rear cassette to give you an even lower easiest gear. If you do happen

  • to have an unlimited budget the lighter your bike is the easier the fight against gravity

  • will be. Pro riders are governed by the UCI's minimum weight rule of 6.8kg but these days

  • it's feasible to build a perfectly safe bike which is well under that weight. It's a waste

  • of energy to grip the bars too tightly, don't tense your upper body, relax your shoulders, keep

  • you back straight, shoulders down, hands resting on the bar tops, this will open up your diaphragm

  • making more space for your lungs to expand and improve your aerobic efficiency. Setting

  • out at the bottom of the Tourmalet and thinking you've got 19km to the top can be so daunting

  • that you feel defeated before you've even begun. Break the climbs down into smaller

  • chunks in your head ticking them off as you go, if it's a famous climb do some research

  • beforehand identify the landmarks think about these as your next marker and goal its 60%

  • mental attitude, take the first third of the climb slowly saving enough energy so that

  • you can push through the last third, this is when you should be exerting yourself, not

  • before.

With riders all around you it's easy to let the adrenaline kick in and start these mountains too

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B1 UK saddle cadence climb gear heart rate climbing

Climb Like a Pro - Tips On Cycling Up Hills

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    徐明頌 posted on 2015/06/09
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