(Credit: Adobe Stock)

Climbing in cycling is one of those things that we all collectively hate, and at the same time collectively love. It’s a strange phenomenon with us humans—we always want a challenge. A cycling climb will definitely get you there. This article will teach you all about climbing in cycling, how to improve it, and some of the most famous, bucket-list climbs out there on the cycling circuit.

What Does “Climbing” Mean?

Climbing is anytime you’re going uphill. No matter how short, no matter how long, no matter how steep…a climb is a climb! It requires an incredible amount of strength and endurance (depending, of course, on the intensity of the climb), and is one of the best ways to improve your fitness and capabilities as a cyclist.

Another side to the cycling-climbing coin/relationship is the mental aspect. Cycling is an extremely difficult sport, and requires a huge amount of mental fortitude from its more serious participants. The mind is more often the thing to quit when the going gets tough, as opposed to the body, which usually has so much more to give. Cycling climbs help you explore that territory.

There is a significant skill aspect to a well-executed climb, as well. Whether it’s a surprise assault in the shorter, more “punchy” ascents to gain a lead on your competitors, or, finding the right intensity over a longer duration climb to outwork other riders and position yourself well for the remainder of the race. Famous climbs, such as those featured in the Tour de France, challenge even the most experienced riders.

Overall, climbing in cycling is not just about physical strength, but also technique, strategy, and mental resilience. This makes it a unique and respected part of the sport, a part that needs its own dedicated training.

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How to Get Better at Climbing in Cycling

In order to improve your climbing abilities on the bike, you need to start adding specific types of training that will translate both directly and indirectly to the time you spend going uphill. Training for climbs needs to include a combination of the following components:

• Endurance: You need to be able to sustain your power output over an extended period of time, depending on the length of the hill and/or how many hills you have to deal with while out on course. Your endurance should far exceed the demands of the course.
• Relative Strength: Your power-to-weight ratio is important on the climb, because you have gravity working its damndest to push you back downhill. A lighter rider with high power output and stronger muscles is going to have the advantage. 
• Technique/Strategy: Steady cadence, a comfortable rhythm, and the right gear are all key to a successful climb. This takes experimentation and experience with your bike and body to find the limits of what you’re capable of.
• Mental Resilience: The hill is always there, always waiting. Each one is different, but they’re all the same in that they don’t care how you feel about riding them. Hill training demands serious effort to ensure you’re up for the challenge.

(Credit: Adobe Stock)

Training for Climbs

Let’s consider the aforementioned points and touch on what you should be doing in your training to maximize your hill climbing ability.

Build a Big Base of Endurance

This should be accomplished through your regular cycling training. Building a big aerobic base helps you deal with the more stressful periods of a ride (such as hills). You’ll recover more quickly to return to your baseline output, which also helps you to feel calm, composed, and prepared for whatever else is coming your way.

Strength Training

Bodyweight strength training, like the programming we offer here at Dynamic Cyclist, is key to improving your power-to-weight ratio/relative strength. Being able to better move your body through space, while maintaining a healthy body composition, is going to help you immensely when gravity partners up with a given hill to try and bring you to a halt.

HIIT Training

High intensity interval training (HIIT) is a type of training that involves intense bouts of all-out effort followed by short periods of inactivity or light rest. This type of training helps your body learn to accommodate the contrast between high-output exertion and recovery/maintenance-level activity, i.e. hill climbs + cycling!

Stretching & Mobility

Cycling is already tough on the body, but climbing amplifies it, as you have to strain even harder to achieve your goal on the bike. This adds up in the form of muscle tightness/tension that can eventually lead to imbalances, discomfort, and injury. Following Dynamic Cyclist’s stretching and mobility protocol can help mitigate these problems, and keep you riding pain-free.

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Epic Cycling Climbs

One way to push yourself and be considered amongst the elite cyclists out there is to subject yourself to one or more of what are considered to be the hardest cycling climbs in the world. Here’s 3 that are worth knowing and exploring.

1. Alpe d’Huez, France

This is perhaps the most iconic climb in the Tour de France. The Alpe d’Huez has 21 switchbacks over 13.8 kilometers with an average grade of 8.1%. It’s renowned for its unforgivable length and pitch; many famous battles have been fought on its slopes. 

2. Mount Ventoux, France

Also called the “Giant of Provence”, Mount Ventoux is also featured in the Tour de France, stretching 21.4 kilometers with an average grade of 7.4%. It is notorious for its inclement weather that includes biting winds and barren, desolate-type landscapes as one reaches the summit.

3. Stelvio Pass, Italy 

Stelvio Pass is the highest paved mountain pass in the Eastern Alps. This climb is on the bucket-list of many climbers for its combination of incredible difficulty and spectacular alpine scenery. 24.3 kilometers, 48 hairpin turns, and an average grade of 7.4% combine for maximum exhaustion and accomplishment.

Stelvio Pass, Italy. (Credit: Adobe Stock)

These climbs are not only tests of endurance and strength, but also offer an unparalleled sense of victory and achievement when completed. They’re an opportunity to experience some of the most beautiful landscapes in the world. Whether you ride them alone, in a group, or as part of an event, they are there waiting to be conquered, forever a part of cycling lineage and history.

Join the World’s Best Cycling Training Platform!

Dynamic Cyclist is a world-leading mobile app and desktop platform designed to help cyclists ride and compete pain-free. Stretching/mobility, strength training, injury prevention and more—all available to the discerning cyclist 24-7! Join thousands of athletes worldwide, sign up for a 7-day free trial today by CLICKING HERE!

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist