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HOW DO I MANAGE ENERGY DURING LONG MOUNTAIN PASSES?
Managing energy during long mountain passes requires careful pacing, nutrition, hydration, and mental focus. Cyclists must balance effort to prevent fatigue while maintaining efficiency on steep and extended climbs, ensuring consistent performance from base to summit.
Understanding energy demands on climbs
Long mountain passes challenge both aerobic and muscular endurance. Riders must sustain power output over prolonged periods while negotiating steep gradients and variable terrain. Understanding the physiological demands is essential for effective energy management and avoiding premature fatigue.
Aerobic and anaerobic energy systems
During long climbs, the aerobic system dominates, providing sustained energy through oxygen-based metabolism. Short, steep sections activate anaerobic pathways, which generate power quickly but produce fatigue-inducing lactic acid. Balancing these systems is key to completing long passes efficiently.
Aerobic system for sustained energy over hours
Anaerobic bursts for steep gradients or attacks
Avoiding overuse of anaerobic system to prevent burnout
Pacing strategies for endurance
Effective pacing is critical for managing energy over long mountain climbs. Riders should maintain steady power output tailored to their fitness and the climb’s gradient, adjusting effort strategically to prevent early fatigue.
Power-based pacing
Using a power meter allows riders to maintain consistent output relative to their threshold. Targeting a percentage of Functional Threshold Power (FTP) ensures sustainable climbing effort. Adjusting power for steeper sections and recovery zones optimizes energy use throughout the pass.
Maintain 70–85% of FTP for long climbs
Increase power briefly on short steep sections
Reduce power on descents to recover energy
Cadence management
Higher cadence reduces muscular strain and allows efficient use of aerobic energy. Targeting 80–95 rpm on sustained climbs balances cardiovascular and muscular demands, helping prevent localized leg fatigue and maintaining overall endurance.
Nutrition and hydration planning
Fueling the body properly is essential for energy management during mountain passes. Both carbohydrate intake and hydration strategies play critical roles in sustaining performance and preventing bonking.
Carbohydrate strategies
Consuming easily digestible carbohydrates before and during climbs replenishes glycogen stores and maintains blood sugar. Energy gels, bars, and drinks provide quick fuel for prolonged effort. Spacing intake evenly prevents crashes and maintains steady power output.
Consume 30–60g of carbohydrates per hour
Use a mix of gels, bars, and liquid supplements
Pre-load with carbohydrate-rich meal 2–3 hours before climbing
Hydration strategies
Proper hydration prevents fatigue, cramps, and heat-related issues. Riders should sip fluids consistently and include electrolytes to replace sodium lost through sweat. Adjust fluid intake based on temperature, altitude, and effort level.
Drink 500–1000ml per hour depending on conditions
Include electrolyte supplements to prevent imbalance
Monitor urine color as a simple hydration indicator
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