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Mastering the Climb: Enhancing Your Cycling Performance Through Targeted Training

Mastering the Climb: Enhancing Your Cycling Performance Through Targeted Training

Newsletter (#123)

Whether you’re training for a competition or aiming to up your bicycling game, focusing on improving climbing ability can significantly enhance your overall performance. We recently discussed key strategies for boosting climbing competence, not just through frequent climbs but by honing additional skills and conditioning techniques that reinforce your cycling potential.



Understanding the Climbing Process



Our discussion opened with a common misconception: simply climbing more doesn’t necessarily make you a better climber. It's essential to focus on core components that are often overlooked. These components can refine both your on and off-bike performance, enhancing your climbing strength, efficiency, and power.

Key Components for Climbing Strength



Power-to-Weight Ratio: What It Really Means

Yes, climbing gets easier when you're lighter or more powerful—but it’s not just about losing weight. It’s about increasing how much power you can put out per kilo of body weight.

Try this:

  • Track your current FTP (Functional Threshold Power) and your weight.
  • Set a goal to either bump up your FTP or trim down your weight sustainably—not both at once unless you're being coached.
  • Don’t chase the scale. Focus on fuelling your rides, recovering properly, and letting performance guide your goals.



Strength Training for Cyclists (Don’t Skip It)

Strength work is the cheat code to better climbing. More muscle = more watts = more strength to push up those gradients without crumbling.

Try this:

  • Start with 2x per week: squats, deadlifts, lunges, and core work.
  • Keep the reps low (4–8) and the weight heavy enough to challenge you.
  • No gym? Do resistance band or bodyweight circuits. Just get started.



Mobility & Core Stability: The Missing Link

Your hips, hamstrings, and lower back take a beating on long climbs. Without good mobility and a solid core, you'll leak power—and probably end up with some aches and pains too.

Try this:

  • Spend 10 minutes post-ride doing hip openers, thoracic spine rotations, and hamstring stretches.
  • Add planks, bird-dogs, and side bridges 3x/week to fire up your core.
  • Not sexy, I know. But it makes you faster, I promise.


Cadence & Pacing: Learn to Play the Long Game

Blowing up halfway up a climb? That’s pacing—or lack of it. Cadence too low? You’re mashing. Too high? You’re spinning out.

Try this:

  • Practice different cadences (e.g. 75–90 rpm) on short climbs to find what’s efficient for you.
  • On long climbs, start conservatively, settle in, then push in the final third.
  • Use a heart rate monitor or power meter to avoid going into the red too early.


Fueling: Eat Before You Bonk

I used to hit climbs fasted, thinking I was building grit. All I built was fatigue. Fuel is your friend—especially on long or intense climbs.

Try this:

  • Have a carb-rich snack (banana, toast with honey, energy bar) 30–60 min before your ride.
  • Sip carbs every 20–30 minutes during longer rides (60-90g/hour).
  • Don’t neglect hydration, especially in hot weather or long climbs.

Build a Routine That Doesn’t Suck

It’s not about doing all the things perfectly. It’s about stacking the right habits week after week.

Try this:

  • Plan your week around 1–2 climbing-focused rides.
  • Schedule strength + core sessions like appointments (put them in your calendar).
  • Check in weekly: What’s working? What feels hard? Adjust, don’t abandon.

Action Steps You Can Do This Week

  1. Do a 20-minute FTP test or check your last one.
  2. Add two strength sessions (even just 20 minutes).
  3. Stretch for 10 minutes after your next ride.
  4. Practice pacing on your next hill—start easier than you think.
  5. Fuel your next ride like you actually care about performance.


Conclusion



If climbing isn’t your current strength, dedicate more time to enhancing this aspect of your cycling regime. You’re likely to find substantial improvements not just in climbs but across varied cycling conditions. Remember, the road to improvement is consistent effort and training diversity that aligns with personal performance goals.

Whenever you're ready, here are the ways I can help you:

  1. The Cycle Lean Blueprint: This comprehensive, all-in-one product is everything you need to shed kgs and ride faster.
  2. The Cycle Lean Collective: Get ready to transform your fitness journey with our new and improved monthly membership program.
  3. Personalised One-on-One Coaching: Get the results you are aiming for with our one-to-one service. Explore our tailored coaching options designed to help you reach your goals fast.