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WHAT ARE THE BEST CLIMBING DRILLS FOR CYCLISTS?
Climbing is one of the most challenging yet rewarding aspects of cycling. Success on steep gradients requires not just raw power, but also pacing, technique, and mental resilience. By incorporating structured climbing drills into training, cyclists can improve efficiency, conserve energy, and attack hills with confidence. This article explores the best climbing drills, combining sports science with practical routines to help riders of all levels become stronger climbers.
Strength and technique development
Effective climbing starts with strong legs and a refined pedaling technique. While general endurance is important, drills that target climbing-specific muscles—glutes, quads, calves, and core—pay the biggest dividends. Proper form minimizes wasted energy and helps maintain momentum on long gradients.
Seated climbing drills
Seated climbs help riders build endurance and efficiency. Choose a moderate gradient (4–6%) and maintain a steady cadence of 75–85 rpm. Focus on smooth pedal strokes and keeping upper body movement to a minimum. This trains both muscular endurance and economy of motion.
Repeat 5–8 minute seated climbs at threshold power.
Recover for 3–4 minutes on flat terrain.
Complete 4–6 repetitions per session.
Standing accelerations
Standing drills build explosive power for short, steep sections. Shift into a harder gear, rise from the saddle, and push strong pedal strokes for 20–40 seconds. This activates fast-twitch fibers and teaches riders how to generate bursts of power without burning out.
Combining seated and standing efforts within a climb simulates real-world scenarios, where terrain often demands a mix of techniques.
Pacing and endurance drills
Many cyclists fail on climbs not because of lack of strength, but due to poor pacing. Learning to distribute energy evenly over long climbs is as critical as raw fitness. Endurance-based climbing drills train riders to sustain power and avoid the dreaded burnout.
Sweet spot hill repeats
The “sweet spot” is about 88–94% of threshold power. Find a hill that takes 8–12 minutes to climb, and ride at sweet spot intensity. These efforts build both aerobic capacity and muscular endurance, preparing cyclists for sustained climbs without overtraining.
Climb at sweet spot intensity for 8–12 minutes.
Spin easily downhill to recover.
Repeat 3–5 times depending on fitness.
Over-under intervals
Over-under intervals mimic the surges and recoveries common in group rides and races. Alternate between 1–2 minutes just above threshold and 1–2 minutes just below threshold during a climb. This trains the body to clear lactate while still working hard.
Mastering pacing is key for mountainous sportives and stage races, where a single misjudgment early in a climb can lead to complete exhaustion before the summit.
Mental toughness and advanced routines
Climbing is as much mental as physical. Long gradients test patience, resilience, and focus. Advanced drills not only improve fitness but also train the mind to handle discomfort and sustain effort in challenging terrain.
Hill simulation on trainers
Indoor trainers with gradient simulation allow riders to rehearse climbs year-round. By adjusting resistance to mimic steep grades, cyclists can practice technique, cadence control, and sustained power even when mountains are far away. Structured trainer workouts help refine pacing strategies without environmental variables.
Use ERG mode for consistent power targeting.
Include 15–20 minute steady climbs at threshold.
Alternate with short explosive efforts to simulate breakaways.
Visualization and mindset drills
Elite cyclists often use visualization to strengthen mental endurance. Before tackling a climb, riders imagine themselves maintaining form, breathing steadily, and reaching the summit strong. Pairing visualization with structured physical drills creates a complete climbing toolkit.
Ultimately, the best climbing drills combine strength, pacing, and mindset. By systematically practicing seated climbs, standing bursts, endurance intervals, and mental strategies, cyclists turn hills from intimidating obstacles into opportunities to gain an edge over competitors.
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