| If you have read one of my previous articles on road | | | | If you are just beginning road bike training, or just aren't |
| bike training, it explains that you should have 3 rest | | | | a strong climber, then you will need to find a gear |
| recovery days, 3 high intensity days, and 1 long ride at | | | | which you can spin at 70rpm - 80rpm. This will ensure |
| about 75% of your maximum heart rate. | | | | you are using a mix of your leg strength and aerobic |
| Since climbing puts a lot of demands on your muscles, | | | | fitness in order to complete the climb. As part of your |
| you should count your climbing workout as one of your | | | | road bike training, you should get used to switching into |
| high intensity days. | | | | a higher gear and getting out of the saddle smoothly, |
| There are three main ways of tackling a hill: You can | | | | without losing any momentum. (In a race, this could |
| use a low gear and a high cadence, a high gear and a | | | | cause the person behind you to crash into you). |
| low cadence, or a comfortable gear at a comfortable | | | | The best times to get out of the saddle are when you |
| cadence. | | | | are feeling strong, there is a corner in the climb, or a |
| If you use a low gear and try to spin up the hill at | | | | short increase in gradient. |
| 100rpm, your will quickly overload your aerobic system, | | | | So what things can you do in your road bike training so |
| and you will be forced to slow down in order to catch | | | | that you can become a stronger climber? |
| your breath. | | | | The first thing I would recommend is hill intervals. Simply |
| If you try using a high gear and a low cadence, lactic | | | | cycle uphill, coast back down, and repeat as many |
| acid will build in your muscles very quickly, and you will | | | | times as you can handle. |
| be forced to slow down so that your legs can begin to | | | | The second thing I would recommend is using a higher |
| buffer the lactic acid. (Note: As you do more road bike | | | | gear than you are used to. If you have been doing |
| training, your legs will become more efficient at | | | | your road bike training for a while, and know which |
| buffering lactic acid). | | | | gear you should use for a hill, try climbing it in a higher |
| If you have a higher aerobic capacity (vO2 Max) or | | | | gear for a change. |
| greater leg strength than most cyclists, then you could | | | | The last thing I would recommend is practise climbing a |
| use a higher or lower cadence appropriately in order | | | | lot. When planning a route for your road bike training, |
| to get an advantage over your other competitors. | | | | don't be lazy, and pick a hard hilly route. |