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The cycling - you know! - is a rather demanding sport. And unless you are a well-trained athlete, you will certainly feel the effects of the increased fatigue in pedal uphill.
Improving your uphill gait requires work both in terms of strength - weight and technical ability. By sparing you the first theme, we will try to take care of some small improvement in your technical skills that will allow you to pedal uphill more easily.
Let's start with a basic advice for also known to amateurs. The first "reaction" to an uphill pedaling should be to change gear into one smaller gear, maintaining the revolutions per minute and thus trying to maintain speed.
In order to keep your heart rate at optimal levels you should try to stabilize the power with an increase in the level of exertion which can only be gradual. The most natural way to keep power constant is to stay in the saddle.
Avoid shifting gears too often
Try to counteract the tendency to keep shifting when the climb gets steeper. This will reduce your speed and create a few more difficulties in achieving your goals.
A good goal is to keep your heart rate in check, but accept the fact that you will have to keep going up. When the speed drops and lactic acid accumulates in the legs, slide back in the saddle to change the order of "exploitation" of the muscles and use more strength from the buttocks. Try to point your toes to be able to give more firepower to the back of your body.
Avoid losing coordination
A rather novice trap however is to lose the will to keep it coordination as the kilometers become more and more "heavy". For example, the tendency to bend the back is very common: instead, try to keep a flat back, with the elbows bent, which is useful in being able to lower your center of gravity. Maintaining good coordination and straining the muscles that are dedicated to the efforts of uphill cycling will be useful for delaying the accumulation of lactic acid in the primary muscles.
Read also Slope and cycling: calculation of the average slope of a climb
A final mention in these preliminary advice is certainly attributable to the need for maintain concentration and, therefore, also take care of one's mental aspect.
Novice cyclists usually get distracted when they can't reach the maximum intensity they want. For example, they forget to breathe regularly, or they breathe shallowly, which causes deterioration in concentration and strength.
So pay attention to the revolutions per minute, and try to find a challenge with yourself, rather than with the rough terrain that faces for miles in front of you. If you feel that the climb is challenging you with too much intensity, try to look at the number of laps it tries to decrease on the bike computer but keep the loss within 10% of the target range. If, on the other hand, you feel that you can no longer resist with that intensity, try shifting on the saddle or increasing the power.
Of course, these suggestions only have the ambition to understand like pedaling uphill, in order to help you improve your knowledge on the subject. However, these are only some superficial indications, which you should deepen with professional cyclists, whose knowledge will certainly be useful to you in order to correct mistakes you are making while pedaling uphill.
Even better, try to contact some training center in your area: we are convinced that with a few hours of training you will be able to avoid the consolidation of particularly serious errors, which could jeopardize the success of your efforts.
In fact, remember that an incorrect pedaling not only limits the fun you should get from cycling, but can also cause particularly serious damage to the joints and other elements of your body, up to forcing you to a forced break.
Better to avoid these inconveniences and start pedaling under the guidance of a good instructor, especially if you plan to experiment with less elementary rides, as are usually the ones you can do uphill, or on particularly challenging terrain, perhaps for many kilometers each. week.