Some simple training methods can also help you become a hill-climbing champion
When cycling outdoors, climbing hills is inevitable, but what if you don’t live at the foot of a mountain? How can you improve your climbing ability? Here, Rick Stern from RST Sports has the answer.
First, log in to the “BikeRadar Training” page, where you can use free training resources to track your progress, customize training plans, take on challenges, view rankings, and set goals and schedules under comprehensive guidance.
Extreme Training
When climbing long hills, your body operates below the aerobic threshold—so to conquer longer and steeper climbs faster, you need to raise your aerobic threshold. “For any gradient, a 25-mile time trial training session at an intensity of 85-90% of your max heart rate (or at your max heart rate) will do,” says Stern. “Start with 8-minute intervals, gradually increasing the total time to 24 minutes over several weeks (three eight-minute sessions), with 2-minute recovery intervals. Three times a week, for a total of 60 minutes.”
Seated Training
“Find a hill that takes about two minutes to climb to the top. Ride to the summit at your normal pace, staying seated the entire time,” says Stern. “The intensity should be similar to a 10-mile time trial (heart rate at 90%+ of your max), with a cadence of 50–80 rpm.”
“Increase the climbing distance and repeat the workout with maximum effort. Once you reach the top, switch to a medium-to-large gear (for example, 53x16) and accelerate back to the start. Repeat at least three times.”
Standing Training
“Find a shorter hill with a steeper gradient—at least 10% steeper than before. Climb quickly to the top, choose a gear that requires standing (for example, 39x17), then get out of the saddle and push hard. As you near the top, accelerate as much as possible.”
“Having a training partner of similar ability can be very helpful, as you’ll push each other. Cadence is entirely up to you, but your focus should be on reaching the top as fast as possible. Start with four repeats.”
Lose Weight, Gain Speed
If you don’t have extra time to train, the simplest way to improve your climbing ability is to lose weight.
“Keep a food diary and cut out all junk food,” says Stern. “Do you reward yourself with a piece of chocolate for all your hard training every day? Chips? Beer? Chances are you don’t, so keep those junk foods as special treats. Shed a few kilos, and your climbing ability will skyrocket.”