Placeholder Image

字幕表 動画を再生する

  • Top 10 Tips For Climbing

  • Pacing

  • Start a climb at a comfortable pace and then slowly increase it if you can. Riding at an

  • even effort is much faster than if you go too hard and then blow, not to mention being

  • much less painful.

  • Equipment

  • Most new bikes come with compact gears, where the chainrings are slightly smaller than traditional

  • ones and the rear cassette is slightly bigger. This is a huge bonus when it comes to both

  • long climbs and steep climbs as it gives you a much broader range of gears. If you still

  • have a traditional 39 inner chainring and a 23 or 25 sprocket at the back but do loads

  • of climbing, consider changing your gear ratios.

  • Stay seated

  • The most efficient way to climb by bike is to stay in the saddle, and reserve standing

  • on the pedals for short climbs or stretches where you need to put out a little bit more power,

  • or simply to change position to ease tired muscles.

  • Cadence

  • The textbook climbing cadence is between 80 to 90rpm, so to be as efficient as possible,

  • aim to pedal at this speed. It lessens the force youll have to push through the pedals

  • compared to a slower cadence and so it can reduce fatigue on your muscles. Having said

  • that, a lot of research suggests that your natural cadence will be your most efficient,

  • so unless you are a long way outside of these parameters, don’t worry too much about changing.

  • Training

  • OK, we know you might not want to hear this, but there really is no substitute for hard

  • work. Climbing has a heck of a lot to do with fitness, and in particular power to weight

  • ratio. Structured intervals focussing on increasing your power over 10 minutes to an hour, even

  • if done on flat roads, should lead to a marked improvement when it comes to the climbs.

  • Relax

  • Climbing can be uncomfortable, but youll be able to save a load of effort if you concentrate

  • on relaxing anything that isn’t powering the bike. That means your arms and torso particularly.

  • It doesn’t come naturally at first, so you'll have to focus on relaxing.

  • Break the climb down into manageable chunks

  • Long climbs in particular can be really tough psychologically, so a good tip is to break

  • the climb down into smaller sections. It could be taking it one kilometre at a time, or split

  • it into sections based on the gradient. Either way, not thinking about the top is a good

  • idea, especially if it’s more than an hour away.

  • Lose weight

  • There’s no arguing with physics, power to weight ratio largely dictates how fast youll

  • cycle up hills. Training increases your power, but you could find that shedding a few kilos

  • will help you climb faster too. Your body is the cheap way to lose weight, but if youve

  • got deep pockets, then youll be able to lose plenty of weight from your bike.

  • Ride efficiently all day

  • How fast you can go up a climb can be governed as much by the non climbing sections of your

  • ride as by the climbs themselves. Avoid hitting the bottom of a climb when youre already

  • out of breath. If youre in a group, try and work it so that youre sheltering before

  • you get to the climb to be as fresh as possible.

  • Nutrition

  • Make sure you eat and drink enough before you get to the climb. It takes a while for

  • carbohydrate to be absorbed into your body so take on fuel 20 minutes or so before you

  • hit the bottom of the climb. Likewise, in order to stay hydrated, you need to drink

  • consistently through your ride, so don’t leave it all to the last minute. If youre tackling

  • a particularly long climb, youll need to drink on the way up too.

  • Have you got a good climbing story?

  • Tell us about it in the comments section below the video.

Top 10 Tips For Climbing

字幕と単語

動画の操作 ここで「動画」の調整と「字幕」の表示を設定することができます

B1 中級

トップ10クライミングのヒント - プロのように登る (Top 10 Climbing Tips - Climb Like A Pro)

  • 311 9
    曹胤捷 に公開 2021 年 01 月 14 日
動画の中の単語