Thursday, July 16, 2009

Road Climbing Tips

As road cyclists, it's inevitable that we will come upon hills steep or long enough to be categorized as "climbs". This doesn't mean necessarily that we're talking the Alpes or Rocky Mountains here, but enough that you have to shift into the little ring or dig deep out of the saddle. And while there are some who would categorize themselves as sprinters, for the fact that they can't climb alone, disregarding a similar inability to sprint past snails, everyone can use tips for getting to the top, and over it, as quickly as possible. As Greg Lemond has said "(Climbing) never gets easier, you just go faster".

These tips are applicable to any group riding scenario, be it a training ride or race. The goal is to stay with the riders at the front, or ride off the front yourself. The first tip I have is for managing to hang on to a group going harder than your comfort zone.

For short and steep hills, it is best to dig deep and use whatever power you have at your disposal to make it to the top with the group. The riders will probably take a deep breath for a quick recovery and you will be right with them. If there is any gap at all, they will be starting to ramp it up again just as you arrive and you'll lose any time to catch your breath.

For longer hills, you should focus on climbing within yourself, at threshold, but not above. If you dig too deep and crack, what was a small gap will quickly increase beyond your ability to control it. Save your energy for bridging the gap once you are over the top.

Now, if you are the rider at the front, you need to be able to put the others into discomfort and soften them up for the end of the ride/race. For short hills, attack as hard as you can sustain to the top of the hill and beyond. The climb doesn't end as soon as you cover the crest. In my opinion, the climb doesn't end until you have begun either the next climb or a descente. I always think of the Zen quote "when you get to the top, keep climbing". If you attack so hard that you crack on the topside, then you've gone too hard.

This is true for the longer hills as well. Just like those that don't handle the climbs as well, if you start off too hard and crack, you will lost contact with the other climbers or slow the pace such that the non-climbers can hang on. Keep the pace hard while alternating in and out of the saddle tempo changes to throw off others rhythm. From here, attack over the top to further distance those being gapped and to keep the pace high as the group, or yourself alone, come over hill crest.

Lastly, just as you've come over the top, take one huge deep breathe to get maximum oxygen into your lungs and legs. This can also help to stabilize your breathing and accelerate your recovery.