cycling training

cycling training - RACING BIKE TRAINING FOR CLIMBS OF MAXIMUM SLOPES table of tips and secrets from the professionals you need to know

To best tackle the most challenging climbs on a racing bike, it is essential to follow a specific training program that aims to develop strength, endurance and pedaling technique. Here are some recommended exercises that are part of regular training by a professional:

1. Repeated climbs:

Choose a climb with a challenging gradient (8-12%) and complete several repetitions, alternating effort phases with recovery phases.
Perform 4-6 repetitions of 4-6 minutes, with recovery of 2-3 minutes downhill or at a gentle pace.
Maintain a pedaling cadence between 60 and 70 rpm and focus on pedaling technique, using an agile gear.

2. Uphill strength:

Find a short, steep hill (15-20%) and climb it in a hard gear (low cadence, 40-50 rpm) for a short time (30-60 seconds).
Rest for 1-2 minutes and repeat 3-5 times.
Focus on pushing the pedals powerfully and maintaining good posture.

3. Long gaits with difference in altitude:

Include long rides (2-3 hours) that include a significant altitude difference (for example, 1000-1500 meters of climbing) into your training program.
Climb hills at a moderate pace and focus on maintaining steady breathing.
Recover downhill or at a leisurely pace.

4. Core exercises:

Strengthening your core muscles is important for improving stability and power on climbs.
Do exercises like planks, crunches and sit-ups regularly.

5. Pedaling technique:

It's essential to have good pedaling technique to make the most of your strength and endurance on climbs.
Concentrate on the fluidity of your pedaling, avoiding sudden movements.
Make sure you use the right pressure on the pedals, distributing the weight evenly on both feet.

Additional tips:

Warm-up and cool-down: Never forget to warm up before each workout and cool down at the end.
Listen to your body: If you feel pain or excessive fatigue, slow down or stop exercising.
Nutrition and hydration: Maintain proper nutrition and hydration to support your workouts and recovery.
Rest: Rest is essential for muscle recovery and to prevent injuries. Make sure you get enough sleep and give your body time to recover between workouts.

With consistency and dedication, you will be able to improve your climbing performance and tackle even the most challenging climbs with confidence and satisfaction.

Please remember that this is only a general training program and may need to be adapted to your needs and fitness level.

If you have any doubts or uncertainties, consult a professional coach.


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