cycling tips - Training with the uphill racing bike the secrets of the Pros that you don't know complete preparation table and sheet: nutrition, training strategy, pedaling frequency
Improving uphill performance on a road bike requires targeted training, dedication and a well-planned strategy. While there's no magic "secret," cycling pros employ specific training strategies and programs to get stronger uphill. Here are some guidelines and an example of a training table that can help you improve your climbing performance:
General Guidelines:
Constant training: To improve uphill, you need to pedal regularly and consistently. Plan at least 3-4 training sessions per week.
Vary your training: Don't just focus on the climbs. Alternate between flat workouts, interval training, and steep climbs.
Nutrition: Maintain a balanced diet and hydrate properly. Climbs require more energy, so make sure you have enough carbohydrates.
Specific hill training: Dedicate at least one training session per week to hard climbs.
Gradually increase intensity: Don't try to do it too quickly. Gradually increase the intensity and duration of your workout.
Adequate Nutrition and Hydration: Make sure you are well nourished and hydrated before, during and after training. Climbs require a lot of effort and your body needs fuel.
Optimal Weight: Maintain a healthy and controlled body weight. Every extra kilogram requires more effort to move uphill.
Efficient Pedaling Technique: Maintain good pedaling technique, trying to avoid "breaking" the pedals and maintaining a smooth rotation, 60 pedal strokes per minute is the optimal frequency on the steepest climbs.
Positive and Focused Mentality: The climb requires determination and concentration. Keep a positive mindset and focus your attention on your breathing and rhythm.
Training Table to Improve Climbing Performance:
Here is a possible weekly training table. Remember that it is important to tailor this program to your current abilities and specific goals.
Monday:
Active recovery or rest day.
Tuesday:
Strength training (weight lifting, leg exercises).
Wednesday:
Flat interval training to improve power.
Thursday:
Active recovery or yoga/stretching.
Friday:
Hill repeats: 4-6 repetitions of 5-10 minute climbs with full recovery between repeats.
Saturday:
Long ride with focus on climbs.
Sunday:
Active recovery or rest day.
Remember to include a warm-up phase before intense workouts and do stretching or yoga for recovery and flexibility. Also, try to gradually increase the intensity and duration of your workouts to avoid overtraining and reduce the risk of injury.
Second example of a training table to improve climbing:
Week 1-2: Basic
Day 1: 60 minutes on the flat at a moderate pace.
Day 2: Rest or light activity (such as a walk).
Day 3: 45 minutes of flat interval training (30 seconds intense, 30 seconds recovery).
Day 4: Rest or light activity.
Day 5: 60 minutes on the flat at a moderate pace.
Day 6: Rest.
Day 7: 90 minutes of flat training at a moderate pace.
Week 3-4: Climb
Day 1: 60 minutes of moderate climbing (find a climb with a sustainable gradient).
Day 2: Rest or light activity.
Day 3: 45 minutes of flat interval training (30 seconds intense, 30 seconds recovery).
Day 4: Rest or light activity.
Day 5: 75 minutes of steep climbs (focus on short uphill sprints).
Day 6: Rest.
Day 7: 120 minutes of flat training at a moderate pace.
Week 5-6: Consolidation
Day 1: 60 minutes of moderate climbing (focus on steady pedaling).
Day 2: Rest or light activity.
Day 3: 45 minutes of flat interval training (30 seconds intense, 30 seconds recovery).
Day 4: Rest or light activity.
Day 5: 90 minutes of steep climbs (increases intensity compared to week 3-4).
Day 6: Rest.
Day 7: 150 minutes of flat training at a moderate pace.
Continue to adapt and gradually increase the intensity over the weeks. Also make sure you do a good warm-up phase before workouts and a cool-down phase after. Consider consulting a professional coach or cycling expert for additional advice specific to your case.
Remember that improving your performance takes time, effort and constant dedication.
Respect your limits and enjoy the process of gradual improvement.
If you have other curiosities you can write to: