Cycling Climbing Tips n 3 - Gearing

Cycling Climbing Tips: Gearing

1. For longer steady climb with regular grade: Use an easier gear and keep higher cadence to favor good blood flow to the leg muscles and consequently good oxygen delivery. Higher cadence will cause a higher HR, a more intense cardio-vascular effort but less muscle tension and fatigue in the legs. Towards the end, last 2-5 km to the top, insert one harder gear and push harder. If you do repeats on climb, do the first reps (1-2) with easier gear and use one harder gear for the following reps.
2. For more beginners riders: do not spin while you climb, you will never gain strength. Try not to emulate your cycling heroes when you cannot produce even 1/3 of their power. They are able to climb at 80-90 rpm, but they also produce around 400 w when they climb. So, look at yourself and try to improve according to your abilities. When you climb, every pedal stroke counts. During the down stroke you need to feel the muscle tension, you need to apply that force on the pedal rather than just turning your legs around. Sometimes not expert climbers, spin because they are afraid to fall off and thing that if they spin they can make the hill faster and easier. All wrong!
3. So, start alternating, pushing1 harder gear at lower cadence you are used to, for 1.5-2 min and then shift to 1 easier gear and increase the cadence back up a little. Do this until you reach the top. In few times, you will get used to push one harder gear, pushing on the pedal and produce that force on the pedals.
4. Also alternate position: when you push the harder hear at lower cadence, slide back on the saddle and engage more your hips and glut's muscles to extend your legs. When you shift up to an easier gear and increase cadence, slide forward and engage more your quads muscles.

Next it will be on rolling hills