2/20/2024 0 Comments Hill climb racing tips![]() You need to prepare for the effect an upwards pointing road has on the muscles elsewhere in your body. Train the right musclesĬontrary to popular opinion, improving your climbing does not stop at power to weight. Whatever you do, ensure that you fuel your workouts with sufficient nutrition, you wouldn’t drive your car on empty so don’t expect a hungry body to perform. A deficit of 200-300 calories a day would see you lose around 0.5kg a week, whilst also having plenty of energy to train and increase your power output. Look to cut excess calories, such as fizzy drinks or processed sugars in pastries, candy bars, and chocolates. If you do aim to lose weight, you’ll need to achieve a calorie deficit - expend more calories than you consume - to do so. You cannot lose weight and gain power indefinitely – there will be a point where you begin to lose power, which is the more crucial element of the equation. Lowering your body weight can be a tricky task, and it’s important that any weight loss is achieved in a healthy way. ![]() Whilst there are other factors (we’ll come on to those), climbing in cycling is typically a function of power-to-weight ratio – that is, your power output in watts divided by your weight in kilograms. It is your ‘all day pace,’ train this on longer endurance rides. Practice this with short, hard sprints.Īnd finally, there is the aerobic threshold, which is the point at which your blood lactate begins to rapidly increase. These are quite short intervals, so fit a good warm-up in, and be ready for a lung-bursting effort.Īnaerobic power output relates to the amount of watts you can push for a very short amount of time, anywhere from a 10-second sprint to a 3-minute hill climbing effort. My favourite session for this is 4x4-minute intervals on a steep climb at 110% FTP. VO2max is a measure of aerobic fitness, and is the amount of oxygen that your body can take in and utilise during maximal exercise. Train this with 20- to 30-minute intervals on real-life climbs, or do 4x15-minute intervals on the turbo. If you're using heart rate or rate of perceived exertion, use this page to translate the effort.įTP is also known as your anaerobic threshold, or the highest average power that you could theoretically hold for an hour. In this article, we've referred to 'zones' as a percentage of FTP (functional threshold power). ![]()
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