Add this to the basics. I have a lot more. Do 1 climbing specific workout every 10 days or less but not too often. Find something that is 8 to 18% grade and takes you at least 4 -5 minutes to climb. Use a HR monitor. Climb it 5 times changing the technique and watch your HR monitor for the most efficient method. Coast down and make sure you recover, repeat. As you become more fit time each climb and go for a Personal record.
4 ways to climb a hill:
• Spinning (cadence 90-110)
• Standing ( using the quads)
• Heeling (sit back in the saddle and push your heel forward - using the hamstrings)
• Pulling up ( using the calf muscle)
Alternate these 4 methods throughout a ride to balance muscle usage or just spin all the time and save your muscles for later. "Use your fingers not your legs" to climb a hill by shifting.
Here are some other tips:
• Keep your knees in all the time when you are riding and make a special effort to do so while going down a hill. Hug the top tub with your knees.
• Keep your upper body relaxed at all times.
• Use your body to slow down instead of the breaks when going down hill when possible by lifting the upper body up out of the tuck position.
• When climbing place your hand in the middle on top when you run out of gears, this opens up the chest and adds another gear. Then take deep breaths until you get to the top. Use breath play and force as much out of your lungs (this helps removes CO2 and the byproducts of respiration) as possible and allow them to fill up deeply for fuel for the muscles.
Five things should be done after each ride.
• Eat and drink, 80 grams or carbos and 40 grams of protein for men, ½ for women.
• Light spin for 30 minutes
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