“So seated climbing is more efficient up gentler climbs. “The shallower the gradient, the faster we climb, which means aerodynamics are still a factor,” explains Paterson. Is it better to sit or stand on climbs? The answer depends on the climb. Take a standĬlimbing out of the saddle can help you power up steep climbs. “Doing efforts at 140-150 per cent of your threshold power for 30 seconds on and off during your training rides will help to push up your threshold,” says Clinton. “Threshold on/off sessions can help you to cope better with climbing,” explains national hill climb champion turned coach Matt Clinton. And you can rapidly improve it with interval training. Your functional threshold power (FTP) – the power output you can sustain for an hour – is a useful metric for monitoring your ability to handle the sustained effort of long climbs. “For breakfast, aim for around 1.2g of carbs per kg of body weight,” adds Girling. “Low-fibre food, such as bread and white rice is popular with pro riders as it’s light and easy to digest,” says Girling.īut be aware that some high-fibre food, such as baked beans, can feel heavy on your stomach when you climb. Nutritionist Will Girling suggests a low-fibre breakfast – such as a banana and almond butter on toast or a bowl of white rice and eggs – to replenish your glycogen stores without weighing you down on climbs. “Also consider switching to a compact or semi-compact front chainring for more generous climbing ratios,” adds Paterson.Ī standard 2x crankset has a small ring with 39 teeth, but a compact has 34 teeth on the inner ring, and a semi-compact has 36, making it much easier to spin the pedals and keep your cadence up when you’re tackling steep climbs. The advent of 12-speed road bike groupsets means even the pros are using cassettes with at least a 30-tooth largest sprocket, so don’t be shy about going large. To glide up climbs, you first need the right gear ratios.Įnsuring your bike has the appropriate gearing for the terrain you’re tackling, and your fitness level, is key. The advent of 12-speed groupsets on road bikes has seen even pro cyclists using cassettes with at least a 30-tooth largest sprocket.
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