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Possibly, one of the biggest challenges we face when we go out on the road with the bike is the ascent of slopes, since it is not only about reaching the end of the route, but to maintain our best pace while dosing the energy in order to arrive in good condition. Fortunately, there are techniques to improve when cycling uphill, and this is what we are going to explain in the following article. Let’s get to it!
First of all, what are the benefits of cycling uphill?
Learning how to climb hills on a bike is essential if you are working on your marks and want to become a professional cyclist, as you will be able to maintain your best pace against these obstacles. Training on hills improves pedaling efficiency and climbing technique, but it’s not the only thing. In fact, working on bike slopes has important benefits for improving your muscular strength -especially in your legs, glutes and core-, and for increasing your aerobic capacity in parallel. This is because your heart and lungs have to work harder to supply the necessary oxygen to your muscles.
How to climb slopes on a bicycle?
Climbing hills on a bicycle is a key skill for cyclists, as it requires a combination of technique, strength and strategy. When tackling a climb, it is essential that you keep the following aspects in mind.
The correct posture for cycling uphill
First of all, adopt the correct posture to avoid wasting energy on unnecessary movements. To do this, lean slightly forward and keep your back straight and relaxed. Your arms should also be slightly bent and your hands should be firmly gripping the handlebars, so you will have greater stability and control -your hips will remain stable and will not move excessively from one side to the other.
How to pedal standing on a bicycle to climb slopes
As we indicated in the previous point, it is very important to adopt a correct posture to distribute your weight evenly forward (this also prevents the front wheel from lifting). However, when the slopes are very long, it is advisable to alternate between sitting and standing positions, which will allow you to use different muscle groups and avoid premature exhaustion. Now, to answer how to pedal standing correctly, it is important to consider the following:
- Stand up smoothly.
- Grip the handlebars firmly.
- Swing your body as you pedal.
- Apply controlled force.
- Maintain a proper cadence.
Maintain the right cadence and adapt the gear ratio of your bike
When cycling uphill, it is essential to maintain a constant cadence and select a suitable gear so as not to fatigue your legs prematurely. Anticipating the gear change before starting up the slope will also help you maintain momentum and balance. It is important that you find the sweet spot so that the movement is agile and steady. Of course, if there comes a time when you feel tired going uphill, you should change the gear ratio, but never alter the cadence. Keep in mind that when you slow down, it is difficult to pick it up again, hence the importance of maintaining the cadence.
Tips for cycling uphill: breathing and mentalization
Although we often don’t give it the attention it deserves, breathing plays a very important role when it comes to cycling uphill. It’s all about trying to breathe deeply and steadily, making use of the diaphragm to maximize the efficiency of oxygen intake into our lungs. In addition, this will help you stay calm and focused. In fact, climbing slopes also requires a positive mindset (and constant practice). All of this will improve your endurance and technique over time.
Use a cycling trainer to train properly and with the ability to simulate hills
The key to improving your uphill cycling is in the training, and this is something you can do comfortably from the comfort of your own home. To improve your climbing, it is recommended that you follow a varied training program that works on endurance, strength and speed. In detail, endurance will allow you to climb long hills by increasing your aerobic capacity and energy efficiency, while strength will allow you to develop the power you need to tackle a steep hill. Speed, finally, will give you the ability to perform intense efforts in short periods of time – recovering from them on flat terrain or downhill runs.
All of this is something you can work on in the best possible way with the ZDrive MAX Smart Trainer. This type of direct drive roller from ZYCLE has been equipped with the latest technology on the market and the most advanced features to be able to perform all types of training with slope, to work on speed intervals and endurance. In fact, it offers a slope capacity of up to 22%, making it one of the rollers with the highest slope simulation capacity on the market. In addition, the design of this model has been recently optimized to be able to obtain the maximum possible performance in indoor cycling sessions. In fact, it offers an improved braking capacity compared to the previous version, especially at low cadence, which gives you the possibility to simulate the most realistic climbs and with shorter developments. But that’s not the only thing, this cycling trainer also stands out for the following reasons:
- Great compatibility with all types of bikes.
- Wireless and USB cable connectivity without interference with the main cycling simulators.
- Lighter weight and high stability.
- Improved calibration and easy mounting.
- Power estimation with a minimum error margin of 2%.
- State-of-the-art magnetic resistance.
- Quiet transmission noise.
