Mountain training knowledge: How to become a climbing artist
Climbing on a bike requires continuous high performance without interruption - the rolling phases that allow you to relax and recover on flat terrain are no longer necessary. This makes climbing tougher than riding on flat terrain. The necessary ingredients for climbing training are good basic endurance, which enables you to cover long distances efficiently. Building on this, a more pronounced fatigue resistance of the leg muscles is required when climbing, as well as the ability to develop more power over longer periods than is necessary on the flat. In addition, the upper body is required more because it has to provide a stable support for the more powerful leg work. Weakness in this criterion leads to back problems, which can thoroughly spoil the climbing.
Driving mountains - that's what matters
After all, your head also has to play a part, keyword "mental toughness". On longer routes, there are always sections where things don't go well; staying on for a few hairpin bends and a few more until the energy flows again is mainly a matter of the mind, and that can also be trained. Specific mountain training consists of - surprise! - riding mountains. The different position on the bike, the tugging of gravity, the different pedalling - this cannot be simulated one hundred percent on other terrain. And if you want to master long hills, you should also train for long hills. However, most cyclists don't have high mountains on their doorstep. In their home territory, it is then a matter of gaining metres in altitude with what is available. Repeatedly riding shorter climbs also collects many metres in altitude. If you live next to the dyke and can't find anything to climb, you can turn the wind into a mountain and ride for over an hour at a high, but not maximum, continuous effort.
On the way to mountain form, however, you should also taste real climbing, with everything that goes with it, including the smooth descent, the mental challenges and the views that awaken anticipation. Mountain training camps are ideal for this - three or four days of concentrated climbing to specifically train this form of cycling. Prerequisite for this: The foundation has been laid. Riding for hours over hilly routes should not be a problem when you start climbing training.
Let's interval!
On the mountain, it is important to find a pace that you can maintain from the bottom to the top, depending on the length of the climb. The highest continuous pace is the threshold pace - the real threshold (max. lactate steady state) is typically slightly below the FTP. Several hours of climbing come together, are 85 to 90 per cent of the FTP the upper edge of what most athletes can achieve. This range is called the "sweet spot" because it is easy to realise for a short time. Only in the long term does it become hard to keep going at this intensity. The length of these interval-like efforts should therefore be gradually increased towards the planned peak of the season. Initially, you ride intervals of 10-20 minutes, which are then extended further and further, up to 60 or 90 minutes at this pace (or slightly slower) are possible.
Maintaining the maximum continuous speed requires willpower. Once you have pushed the limit to a new continuous performance, the brain learns that this is possible. It is then easier to call it up a second time. Recalling the performance after some pre-fatigue is also part of the preparation. Power metres make it much easier to pace yourself. This allows you to ride right from the start without over-pacing yourself. Riding too fast into the mountain and then collapsing is the most common mistake. It is generally the speed that sets the limits when climbing, not the length of the climb or the height of the mountains. Provided you have the right gear ratios (and enough to eat), a trained biker is hardly limited in the number of vertical metres they can climb. However, a brisk ride uphill increases carbohydrate consumption, so you have to eat a lot when you're out and about, otherwise your performance will inevitably slump.
Driving mountains: A book with seven seals
1st intensity
Sweetspot intensity at the border of GA2 and development zone is the upper climbing speed for long hills. On really long distances, the upper GA1 range is the limit. Avoid peaks beyond the threshold.
2. standing or sitting?
Climb mainly in a seated position with a firm upper body, arms slightly bent. Pull your elbows inwards to tighten your back muscles. To loosen up and cushion the peaks of the climb, occasionally go into the cradle position.
3. drive uphill bends on the inside or outside?
Even tension on the chain is desired. Ride flat bends on the inside, steep bends on the outside - otherwise shift gears to keep the chain under tension.
4. pedalling technique
Stretch and lift your legs smoothly, avoid power peaks. The aim is to ride smoothly and with good efficiency, not with brute strength. Keep your legs straight and your upper body and hips steady.
5. translation
Reserves are always good. With the climbing gear of current 12-speed drivetrains from Shimano or Sram (largest sprocket 51 or 52 teeth), steep ramps can be conquered. If the factory-fitted chainring (usually 32 teeth) is still too big, changing to 30 or even 28 teeth will help you climb.
6. mental tricks
The next bend is the (foreseeable) goal. If there are none in sight, other milestones can help (e.g. the next hilltop, the next tree, the numbers on the bike computer). With close targets, every mountain shrinks to a bearable size. Have a bite to eat or a drink every 20 minutes.
7. think positively
Enjoy the tough moments too, after all, you're doing it voluntarily. Your attitude determines how you feel. Create a personal mantra for yourself, play a positive film in your mind's eye.
