Take on the climbs has always been associated with the heroic side of cycling… tales of sweat and effort on pedals, lonely because the only person on whom count in those moments are ourselves.
The most beautiful and most agonizing part of bike outings: arriving on top with your own strength is a unique satisfaction!
Starting from the promise that you have three basic elements for riding during a climb, that is, a solid foundation for training, preparation and physical health, here are some tips to improve and test yourselves.
1. Choose immediately the right ratio
A few hundred meters before the climb change the ratio and choose the right one to face it, to start the ramp with the right rhythm from the beginning.
2. Keep the rhythm
Find your rhythm and try to keep the pedal rate constant throughout the climb.
3. Avoid the “out-saddle”
Get up on the pedals entails higher energy consumption because your weight relapses all over your legs. For the arms it becomes difficult to keep the handlebar firm and the knees are forced to do extra work. Better stay seated and keep your own rhythm.
4. Rest in some stretches
In every uphill, steep trails and more flat stretches alternating. In the latter, try to recover energy and loosen the muscles. It’s also an opportunity to recover the bottle and drink in small quantities: remain hydrated allows to improve your performance.
5. Don’t think the climb
Avoid focusing your attention on the physical effort you are doing, the meters you miss to get to the top or the steep climb. Distract your brain thinking of something beautiful and it will hasn’t way of focusing on fatigue.
6. Travel light
Even if it is winter, before tackling the climb, take off your bulky clothes like the windproof jackets and loosen up your shirt. In this way your body will vent the excess of the heat that is inevitably produces by physical effort. Before the descent remember to wear them again.
7. Feed yourselves in advance
Eating a banana or energy bar a few hundred meters before the climb prevents the body from damaging the fat reserves or worse, muscles to cope with the effort.
Repeat the snack even at half ascent and always accompany it with a nice sip of water.