WHAT ARE THE BEST STRATEGIES FOR LONG CLIMBS?

Mastering pacing on long climbs

Pacing is the foundation of any successful long climb. The key is to avoid surges that spike lactate levels and deplete energy reserves. Instead, steady effort close to threshold delivers the best balance of speed and endurance. Cyclists should think of pacing as a controlled burn rather than an all-out sprint.

Techniques for sustainable power

Experienced climbers manage effort using metrics like Functional Threshold Power (FTP) or heart rate zones. On climbs longer than 20 minutes, targeting 90–100% of FTP keeps the rider competitive without blowing up. For those without power meters, perceived exertion works: breathing should be labored but sustainable, not gasping.

• Avoid attacking in the first third of the climb.

• Use a cadence of 75–90 rpm to balance muscle load and efficiency.

• Employ negative splits, increasing intensity near the summit.

• Shift gears proactively to maintain rhythm on gradient changes.

Holding steady output while adjusting cadence and gearing helps riders maintain efficiency, saving energy for critical moments of the climb.

Fueling and nutrition strategies

Long climbs are as much about fueling as they are about strength. Glycogen stores deplete rapidly at threshold intensity, so mid-climb nutrition is critical. Riders who fail to eat or hydrate risk “bonking,” where energy crashes and performance nosedives.

Nutrition before and during climbs

Eating a carbohydrate-rich meal 2–3 hours before the ride primes muscles with glycogen. On climbs exceeding 30 minutes, consuming 30–60 grams of carbohydrates per hour—via gels, chews, or drinks—keeps energy consistent. Hydration should include electrolytes to replace sodium lost in sweat, especially in hot weather.

• Carbo-load with complex carbs before long rides.

• Consume quick-digest carbs during climbs.

• Drink 500–750ml of fluid per hour.

• Use caffeine strategically for mental alertness.

Balancing intake with performance

Overeating during a climb can cause stomach distress, while under-fueling reduces power output. The sweet spot is small, frequent intakes that match intensity. Professional riders often set reminders on their cycling computers to eat every 15–20 minutes during extended climbs.

Fueling is not optional—it’s part of the strategy. Riders who respect nutrition consistently outperform stronger riders who neglect it.

Mental and tactical approaches

Long climbs push mental limits as much as physical ones. The extended grind can cause doubt, stress, and poor decisions. Successful riders train their minds to stay calm, break climbs into manageable segments, and deploy tactics wisely.

Mental resilience and focus

Climbs lasting 30–60 minutes test patience. Rather than obsessing over the summit, breaking the effort into smaller goals—such as reaching the next corner or landmark—keeps motivation high. Breathing control and positive self-talk also reinforce composure.

• Visualize success before the climb begins.

• Use landmarks as mini check-points.

• Maintain rhythmic breathing to control effort.

• Reframe discomfort as progress.

Race tactics on long ascents

In competitive scenarios, climbs often decide races. Drafting early in the climb conserves energy, but gaps open quickly on steep gradients. Riders should position near the front before the climb begins to avoid being caught behind weaker climbers. Attacking late, in the final third, capitalizes on rivals who started too hard.

Long climbs reward patience. Riders who master timing, both mentally and tactically, hold the decisive edge in endurance battles.