When training for any of these types of climbs, I suggest that you consider adding strength training to your schedule. If you’re fit enough, you can add a standing surge of 10-15 seconds every 5 minutes. These should be done on a steady climb or extended flats that will allow you to complete the interval without interruption. Rest for only 5 minutes between intervals. Intervals: First complete at least 90 minutes of solid endurance riding, then complete 2 x 20 minutes of SST work at 90% of your FTP. I would also add that riders in events with longer, sustained climbs are the ones who tend to benefit the most from increasing their training volume.įavorite Workout: Fatigue Resistant Sweet Spot
You’ll need to be prepared for a significant amount of training at higher and more intensive aerobic power ranges such as tempo, sweet spot, and threshold. Your training focus for an event with these climbs should be on raising FTP and increasing aerobic power outputs and fatigue resistance.
These are the big ones! These climbs are usually 20-60 minutes or longer and require a steady, sustained power output to achieve success. Warren Barguil on the road to Chambéry during the 2017 Tour de France If your fitness is high, you can complete up to 4 of these in a session. The first 2 minutes are a standing VO2max effort at 120% of FTP, followed by 8 minutes seated and right at your FTP. The supra interval builds your supra threshold through VO2max improvements. Intervals: On a hill of 4-7% grade, complete 2 x 10-minute intervals with 10 minutes of rest between. Warm up for 10-20 minutes of progressively harder efforts with some fast pedaling to get the legs ready. For this type of climbing, I like to focus on developing maximal aerobic power and increase of VO2max as the key goals, as events with this type of climbs tend to be won by those who can sustain longer efforts above threshold. This again means intervals, but the power output targets need to be at or just above threshold. This means your training preparation must focus on enhancing your ability to make power aerobically and anaerobically while improving your lactate tolerance, increasing not only FTP but also anaerobic capacity as the extra boost from that system really matters. This type of climb ranges from 5-20 minutes and, depending on the frequency of the climbs in the event, tends to be completed at a power range just below, right at, or just above FTP. The goal of each interval is a max effort, so this means that the power probably drops on each interval, but don’t give up if it does complete at least 5. To complete these intervals, stand and pedal hard for 30 seconds, then complete as much as you can of the last 2:30 seated (you can stand some if you need to do so to maintain power on a grade). Depending on your fitness, you can do up to 7 intervals, but 5 is a good starting point. Intervals: On a hill of 4-10% grade, complete 5 x 3-minute maximal efforts with 3 minutes of rest between.
The lighter you are, the faster you go uphill, but it’s important to note there is a point of diminishing returns. We’ll spend most of our time looking at the power side of the equation, but let’s take a moment to talk about weight. If you want to improve your climbing VAM, you need to increase your w/kg by losing weight, building power, or both. For an average cyclist, climbing medium-range climbs at a VAM of 1,000 m/h is a pretty good goal. It is simply the rate of elevation gain, usually stated in meters per hour.
HILL CLIMB RACING 2 MAINTENANCE BREAK PRO
Of course, a top pro doesn’t just do this once when they’re fresh, but can do this on the last climb after a 5 h climbing stage.Ī popular measurement of the result of w/kg is VAM, which is an abbreviation for the Italian term velocità ascensionale media, translated into English to mean average ascent speed or mean ascent velocity. The average recreational cyclist can fall in a wide range, but 2.5-3.5 w/kg is a solid generalization. A WorldTour pro can typically climb at or slightly above 6.0 w/kg, and a mid-category racer can typically climb from 3.5-4.0 w/kg. What are typical w/kg ranges? They’re pretty broad. Your power-to-weight ratio is how many watts you can produce divided by your weight. I cannot tell you the number of times people have asked me, “How can I climb better?” I have a very simple answer: pedal harder! This is, of course, easier said than done.
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