Climbing requires high continuous power without interruption - the rolling phases that allow you to relax and recover on flat terrain are no longer necessary. This makes climbing tougher than cycling on flat terrain. The necessary ingredients for climbing training are good basic endurance, which enables you to cover long distances efficiently, as described in the previous instalment of this series. 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 uphill. 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 flat to 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. If several hours of climbing come together, 85 to 90 per cent of the FTP is 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 until 60 or 90 minutes at this pace (or slightly slower) are possible. Maintaining the maximum continuous pace 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 road cyclist is hardly limited in the number of metres in altitude they can climb. However, a brisk ride uphill increases carbohydrate consumption, so you have to eat a lot on the way, otherwise your performance will inevitably drop.
Tips for mountain biking
Cadence
The optimum cadence is 10-15 revolutions per minute lower than on the flat. Aim for 80-85 rpm. The fitter you are, the faster.
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.
Standing or sitting?
Climbing is mainly done in a seated position with a firm upper body. Upper handlebar or brake grip position, arms slightly bent. Pull your elbows inwards to tighten your back muscles. To loosen up and cushion climbing peaks, occasionally go into the cradle position.
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.
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.
Translation of
Reserves are always good, there are no gears that are too light! Realise at least a 1:1 gear ratio. The fact that there are not enough gears downhill is only an issue for professionals in races.
Mental tricks
The next hairpin bend is the (foreseeable) destination. If there are no hairpin bends, you can collect kilometre markers. You can shrink any mountain to a bearable size with close-up goals. Have a bite to eat or a drink every 20 minutes.
Think positively
Enjoy the tough moments too - after all, you're doing it voluntarily. Your attitude determines how you feel. Create your own personal mantra, play a positive film in your mind's eye.
