Unlike other aspects of cycling, most people believe that success in climbing is almost 100% related to physical fitness and innate talent/individual aptitude. A few weeks working at a cycling clinic further confirmed my belief. However, since coaching at the clinic a few weeks ago, I’ve found that there are many more factors influencing climbing beyond just those two. Years of experience and technique can occasionally allow me to outperform stronger opponents. For beginners or lower-level riders, good physical fitness can easily help you surpass your rivals, but as you move up to higher levels where the differences in riders’ abilities narrow, strategy becomes increasingly important.
Below are 10 suggestions to help you improve, divided into three main parts: training, technique, and psychology. If even one or two of them help you, then I’ve done my job well.
1. Cadence——Thanks to Lance Armstrong’s influence, it’s widely accepted that maintaining a high cadence while climbing is more efficient and effective than using a large gear with a low cadence. Low-cadence, high-power efforts tire the muscular system more easily and require several days to recover. High cadence mainly taxes the cardiovascular system, often leading to better sustainability and quicker recovery.
Simply shifting into a 25-tooth cog and increasing your cadence on the next climb isn’t enough — your body needs time to adapt. The most important type of climbing improvement training I have my riders do is high-cadence interval training. While there are other types, such as leg speed drills for acceleration, I’ve found nothing safer or more effective than high-cadence interval training.
So how do we do it? Find a flat road and try pedaling at 120 rpm for 10 minutes, completing it all in one go without resting. There should be a small, constant resistance on the pedals. Do this once or twice a week, adding 5–10 minutes to the duration the next week, gradually building up to an hour. At first, you’ll feel like your body is bouncing around on the saddle — you might cramp or even get angry at the saddle — but once your muscles get used to it, you’ll become more skilled and efficient in this state.
2. Base Training——Contrary to popular belief, climbing thousands of feet in training is neither the best nor the fastest way to build climbing-specific fitness. Whether you’re training in hellish conditions at 10,000 feet or doing track pursuits, indoor training is the foundation. In addition to the boring but essential Zone 2 heart rate training or moderate-intensity rides, I also have riders perform Zone 3 efforts and tempo rides, with long interval sessions twice a week ranging from 30 to 90 minutes. These efforts are below maximum output but help improve cruising endurance while slightly increasing max power. Off-season strength training is also important, and much of it can be done on the bike. After indoor trainer sessions, my riders follow up with a three-week muscular endurance block. These are also sub-maximal sessions, but use very low cadence. Put the chain on the big ring and do a 10-minute set at 50 rpm. Aim for 2–3 sets per day, 2–3 times per week.
3. Threshold Training——Once you’ve built a solid base, improving your threshold power output is the next step toward becoming a climbing specialist. I’ve found the most effective methods are 15-minute efforts in Zone 4 or tempo intervals similar to time trials. These efforts need to be done anaerobically — when you feel your lungs burning and your legs hurting. Do these in sets of 2–3 repetitions, 3–4 times per week.
Instead of seeking out the steepest climbs nearby, ride on hills with 2%–3% gradients. On such slopes, aim to ride for 5–6 hours a day over three weeks, because if you train at 70 rpm on an 8% gradient, your muscles will exhaust their energy before the ride ends, preventing effective adaptation. Keeping cadence above 90? Then it’s best to do interval training every other day to allow sufficient muscle recovery.
4. Anaerobic Training——The final type of training many climbing riders overlook is anaerobic work. Many athletes, especially Tour de France and triathlon racers, skip training beyond their threshold because their events don’t demand it. But training above your normal limits improves not only your muscular oxygen uptake and anaerobic endurance but also your max output. It also builds a strong foundation for accelerating and changing pace after a climb.
5. Positioning——Before a climb, stay near the front of the peloton. If you’re at the back, you not only have to match the pace of the leaders but also accelerate to drop the weaker riders. A strong climber might pass one or two positions, but on a long climb with a group, they’ll eventually burn out and drop back, even if their power-to-weight ratio is much better than the leaders.
Just how important is positioning during a climb? For example, at the Vuelta a Sonora, I had to fight for position from the base of the mountain, just like sprinters do before the finish. Our shoulders bumped, we tried to edge each other out or push each other off the road. Usually, smaller riders seem “gentle,” but the power they unleash in such situations is not to be underestimated.
6. Focus——Don’t focus only on the present moment during a climb; think two or three steps ahead. Pay close attention to everything around you. Listen to the breathing of riders nearby, observe their gear choices, and notice if they’re shifting erratically. Watch for riders who look fresh or are looking for opportunities. Be alert for any changes in direction or handlebar position that might signal an attack. If you lose focus, by the time you shift and stand up to accelerate, other attackers may already be out of reach.
When you sense a rider is about to attack, stay right behind them and accelerate together. In this case, you just need to match their rhythm — not chase them down like in a sprint — just stay glued to their wheel. Also, watch for riders starting to struggle. If someone begins to labor, shifts often, or starts swaying, don’t just wait to see if they hold on. Accelerate and close the gap. Gaining one position might not seem hard, but if you wait until they drop, you might have to make up three or four.
7. Never Drop Off——No matter what, don’t let your guard down once you reach the top. You might be tempted to think, “Great, I’ve made it safely to the top.” But I’ve seen it happen — riders lose three positions at the start of the descent, or get blocked by others, and never catch up. You’ve already completed the hardest part of the climb — don’t waste all your effort on the descent.
8. I Am the Mountain God!——If an article about climbing techniques doesn’t discuss the mental aspect, it’s incomplete. For most riders, the decisive moment comes the moment the climb comes into view. Whenever someone says, “I’m not a climber” or “I’m just a sprinter,” I feel sorry for them. Unless you’re a world-class or pro rider, there’s no need to limit yourself with such statements. A rider who believes they can’t climb won’t become a good climber no matter how hard they train. Psychologically, they’ve already defeated themselves before reaching the mountain. These negative self-suggestions are powerful and deeply rooted in the subconscious — but there’s always a but — you can overcome them.
The next time these negative thoughts pop into your head, write them down, then write positive counterpoints. For example, when you catch yourself thinking, “I hate climbing and it kills me,” tell yourself, “I’m stronger than the Mountain God, I can crush the Mountain God.” These must be strongly affirmative statements. Sing yourself a loyal praise song with these empowering words. Spend 20 minutes before each ride self-hypnotizing and affirming. Shout them out loud facing the ocean. Think of your brain as a muscle memory that can be shaped through repetition — keep at it, and you’ll be amazed by the results.
9. Relax——Negative thoughts manifest physically. As the road tilts upward, some riders get tense. Their tight shoulders and arms waste energy. Their breathing becomes erratic, and some even unconsciously hold their breath (surprisingly common). This physical tension also reduces efficiency — smooth pedaling turns jerky. As a result, their heart rate spikes compared to riders with similar power-to-weight ratios, ultimately leading to burnout.
You can try these two little tricks. On a dark and windy night, relax your whole body, lie down on your bed, close your eyes, take deep breaths, and imagine you're climbing Miaofeng Mountain. Picture yourself pedaling effortlessly and joyfully. Tap into that feeling of happiness you get when you’re cruising on flats or sprinting—whatever you’re best at—and bring that emotion into this uphill scenario. Imagine effortlessly dropping Xiye and A'zhuang, setting a new climbing record. Do this every night before bed, and become a brain rider rather than a keyboard rider. You can also simulate those slopes that absolutely crush you. Since you often die on climbs, why not let the climbs die on you in your dreams?
10. Embrace the Pain——It’s unavoidable, so prepare to face the challenge. I’m not talking about ordinary pain—I mean pushing yourself beyond it. All the unbearable moments during a ride or race often pile up during climbs. How you handle these moments determines what kind of rider you’ll become. Whenever you hit one of these moments, forget about conserving energy, and don’t look at your speedometer or heart rate monitor. Your heart rate and energy output during a race are much higher than during training. In many cases, once you ease up on a climb, the race is over—so what’s the point of saving that energy? If you push through, opportunities will come. Holding on just 10 more seconds could be the difference between a personal best and personal heartbreak. And if you still get dropped, at least you’ll know you gave it your all.
After thinking it over again and again, I’ve finally decided to share some climbing tips I’ve accumulated over the years.
11. Don’t Look at the Top of the Climb——When you look up at the top of the climb, your perception of the gradient becomes distorted. Instead, focus your gaze in another direction—look down at each step you’re taking. This perspective tricks your brain into thinking you’re riding on flats, which doesn’t feel half bad, does it?
12. Smile——I often find my facial expression contorted and terrifying, like I’ve been poisoned by a toxic bike. On the contrary, put on a smile. Smiling while climbing tricks your brain into thinking you’re not completely “dying on the slope.”