Riding a mountain bike outside can be avoided, but if you are not living at the foot of a hill, how can you improve your climbing ability?
Extreme training
When climbing a long slope, your physical state will be below the aerobic threshold - so if you want to conquer a longer slope faster, increase your aerobic threshold. "The 25-mile-long time trial training intensity (the heart rate is 85-90% of the maximum heart rate or the maximum heart rate) is the same on any slope," Stern said. "Start training with 8-minute interval training. During the week, the total time was gradually increased to 24 minutes (three eight-minute training), and the interval was restored to 2 minutes. Three times a week for a total of 60 minutes.â€
Seated training
“Look for a ramp that takes about two minutes to reach the summit, climb to the summit at your normal speed, and stay in a standing position all the time,†Stern said. “The intensity of the training should be like that of the 10-mile time trial.†The heart rate is above 90% of the maximum heart rate, and the cadence is kept at 50-80 rpm."
"Increase your climbing distance and do your best to repeat the training. Once you reach the top, switch back to the starting point with a medium to large ratio (for example, 53x16). Repeat at least three times."
Standing training
“Find a steeper slope with a shorter distance and a steeper slope than before. Raise the summit quickly, choose the ratio of teeth that you need to stand on (such as 39x17), and then leave the seat and struggle to move forward. Accelerate."
“A training partner with your strength can be very helpful because you will compete with each other. The cadence is completely under your control, and at that time you are concerned about ascending the summit. The training is repeated four times. â€
Weight loss, speed
The easiest way to improve your gradeability is to lose weight if you do not have spare time for training.
“Write a diet log and reject all junk food,†Stern said. “Have you asked for a piece of chocolate as a reward for every day of hard training? Potato chips? Beer? Let's treat those junk foods with special treatment. If you reduce the amount of kilograms of meat, you will be able to climb the slopes."
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