Climbing technique
Climbing technique
While it’s difficult to train on Alpine-style climbs in the UK, what we do have plenty of in many parts of the country are shorter, steeper climbs.
The main climbs in this year’s Etape all average between six and seven per cent gradient. However, the Col de Croix de Fer in particular contains some much steeper sections, hitting up to twelve per cent, and the first climb of the Col de Chaussy also contains several sections at nine to ten percent. It is generally more efficient in this style of climb to sit relaxed in the saddle and use a low gear to maintain a comfortable rhythm. We’ll look more closely at equipment choices next month but for most of us that will mean a compact chainset, so think about this in advance, not in the days before the ride!
Concentrate on keeping pressure on the pedals throughout the pedal stroke as your cadence naturally drops a little while climbing. As we discussed in a previous article, sweetspot efforts (at the upper end of zone three, lower end of zone four) on the turbo are perfect for this, allowing a controlled intensity effort simulating what you’ll need to produce on longer climbs.
Aim to keep your upper body still and relaxed so it’s your legs doing the work. As you fatigue, your upper body will also tire and this can lead to back pain so if you have the chance then work some core stability work into your training programme to build a strong trunk and help to prevent aches and pains as the ride goes on.
While the majority of your climbing time during the Etape will be on relatively consistent gradients, sat in the saddle at an even pace, for the steeper sections and to give your body a break from being in one position for hours it’s also important to be able to transition to out of the saddle riding. Fortunately, the steeper UK climbs are perfect to practice out the saddle climbing, and get you off the turbo and out on the road. Again, a strong core is important to be able to climb out of the saddle for any prolonged period of time so don’t neglect off-the-bike strengthening exercises. To practice for these steep sections prepare for some pain because it’s time for hill reps.