HOW DO I MAINTAIN ENERGY DURING LONG CLIMBS?

Smart pacing strategies

Pacing is the cornerstone of climbing success. Riders who start aggressively often suffer mid-climb, while those who conserve energy can finish stronger. Smart pacing requires awareness of effort, cadence, and power output to maximize endurance without hitting the wall.

Using perceived effort and power data

Cyclists should avoid riding above their sustainable threshold early in a climb. Power meters or heart rate monitors help keep effort in check, but even without tech, riders can rely on perceived exertion—aiming for a pace that allows conversation during the first half of the climb. This ensures reserves are available when gradients steepen.

• Start conservatively, finish strong

• Use cadence around 80–90 rpm for efficiency

• Break climbs into mental segments

Cadence and gear selection

Maintaining a steady cadence reduces muscle fatigue. Using compact chainsets or wider-range cassettes allows smoother pedaling and energy conservation. Grinding at low cadences spikes lactate buildup, while spinning efficiently prolongs endurance on sustained gradients.

By pacing intelligently, cyclists extend their physical limits while reducing burnout risk on demanding ascents.

Nutrition and hydration

Fueling properly before and during long climbs is vital. Without sufficient carbohydrate intake and hydration, energy levels plummet, and performance collapses. Cyclists who plan their nutrition strategy climb further, faster, and with more control.

Carbohydrates as the main fuel

Carbohydrates are the body’s most efficient energy source on climbs. Riders should consume 40–60 grams of carbs per hour for moderate climbs and up to 90 grams for epic ascents. Blended carb sources (glucose and fructose) improve absorption, whether through gels, chews, or sports drinks.

• Pre-ride meal: carbs with low fiber

• Mid-climb: gels, bars, or bananas

• Sports drinks with electrolytes

Hydration and electrolytes

Dehydration accelerates fatigue and reduces power output. Riders should drink 500–750 ml of fluids per hour, adjusting for heat and effort. Electrolytes—especially sodium—are crucial to replace sweat losses and prevent cramps. Sipping consistently every 15 minutes is more effective than drinking large amounts infrequently.

Timing intake

Fueling should be proactive, not reactive. Waiting until hunger or thirst sets in is too late. Riders should eat small amounts regularly, matching intensity with carb intake, and hydrate steadily throughout the climb.

The combination of carbs, hydration, and electrolytes ensures steady energy release and prevents dreaded bonks on long climbs.

Mental focus and resilience

Climbing is as much a mental battle as a physical one. The endless gradients can break motivation, but mental strategies keep riders engaged and energized until the summit. Staying positive and focused turns painful ascents into rewarding experiences.

Breaking the climb into sections

Instead of focusing on the entire ascent, riders can mentally divide climbs into manageable segments. Each switchback or kilometer becomes a small win, building momentum toward the top. This approach reduces overwhelm and keeps motivation intact.

• Visualize reaching the summit

• Use music or mantras for focus

• Celebrate small milestones mid-climb

Staying relaxed

Upper-body tension wastes energy. Keeping shoulders loose, breathing deeply, and maintaining smooth pedal strokes conserve strength. Positive self-talk also combats mental fatigue and replaces negative thoughts with determination.

Motivation through purpose

Climbs are often defining moments in cycling. Reminding yourself of personal goals—whether fitness improvement, a bucket-list ascent, or race preparation—keeps motivation high. The reward at the summit is both physical and psychological.

By combining pacing, nutrition, and mindset, cyclists can maintain energy and transform daunting climbs into empowering victories.