Cycling is a sport that demands endurance, technique, and determination, but one of the most challenging aspects is tackling a climb, especially when it becomes steep and long. The ability to manage fatigue and pace energy during climbs is a fundamental skill for cyclists at any level. However, even the most experienced cyclists can fall prey to common mistakes that, if not corrected, can negatively impact performance and comfort on the bike.
In this article, we analyze the five most common mistakes that most cyclists have probably made at least once during a climb, offering practical tips to avoid them and improve efficiency on two wheels.
- Starting Too Fast: One of the most frequent mistakes made during climbs is starting too fast. Beginning a climb with excessive enthusiasm or trying to keep up with faster cyclists can be disastrous. Adrenaline, competition, or simply the desire to conquer a challenge may lead cyclists to burn through energy too quickly, ignoring the importance of conserving strength for the remainder of the climb. This choice can result in a drastic drop in performance midway or towards the end of the ascent, when fatigue sets in and energy reserves are depleted.
The body needs to adapt gradually to the intensity of effort, especially during climbs where power and endurance demands are high. To avoid exhausting energy too early, it's crucial to start at a slower, controlled pace, maintaining a steady pedal stroke. A good tip is to constantly monitor your heart rate or rely on perceived effort: if breathing becomes too labored or legs start burning excessively after a few minutes, it's a sign that you started too fast. Slowing down and finding a sustainable rhythm is key to successfully tackling long climbs.
- Poor Gear Management: Choosing the right gears is crucial when facing a climb. This is a common mistake, especially among less experienced cyclists who, fearing to slow down too much, tend to use gears that are too high. Pedaling with a gear that is too hard can lead to excessive buildup of lactic acid in muscles, making legs heavy and fatigued much sooner than expected. Over time, this can lead to premature muscle fatigue and even cramps.
On the other hand, using a gear that is too low, while initially easier, may not be as effective because the speed of progress would be too slow, wasting energy without sufficient advancement.
The solution lies in anticipating changes in gradient and adjusting gears in real-time. It's advisable to shift to a lower gear as soon as you feel an increase in slope and maintain a cadence between 70 and 90 pedal strokes per minute, a range considered optimal for preserving muscular and cardiovascular efficiency. Additionally, a steady pedal stroke without abrupt changes helps maintain energy throughout the climb.
- Incorrect Hand Positioning: Many cyclists underestimate the importance of proper hand positioning on the handlebars, thinking that pushing the pedals is all that matters during climbs. However, hand position significantly influences comfort, efficiency, and safety on the bike, especially on steep roads. Gripping the handlebars too tightly or always placing hands in the same spot (such as on the brake hoods) can cause excessive arm, shoulder, and upper body fatigue. Moreover, an ergonomic posture can limit breathing and worsen bike control.
To reduce muscle tension and improve stability, it's important to vary hand positions during climbs. Hands can alternate between the tops of the handlebars, shift levers, or brake hoods, depending on comfort and road conditions. A more upright posture is ideal on moderate inclines, while on steeper climbs, shifting lower can provide better traction and control. Also, keeping elbows slightly bent, without tensing, helps reduce fatigue and allows for smoother riding.
- Ignoring Breathing: When focusing solely on muscle fatigue or cadence, many cyclists neglect a crucial element: breathing. Irregular, shallow, or even held breaths can quickly compromise climbing performance by reducing oxygen supply to muscles, hastening the onset of fatigue. This mistake is particularly common during intense efforts when focus is solely on leg movement and breathing becomes secondary.
During climbs, paying attention to breathing and aiming for deep, regular breaths is essential. Inhaling deeply through the nose (when possible) and exhaling through the mouth helps maintain good oxygenation. Some cyclists find it useful to synchronize breathing with pedal strokes—for example, inhaling for two pedal strokes and exhaling for the next two. This steady rhythm can help maintain a controlled effort level and avoid oxygen debt, which leads to rapid energy loss.
- Lack of Nutrition and Hydration: Planning Taking on a long and challenging climb requires adequate preparation in terms of nutrition and hydration. Often, cyclists focus solely on physical performance, forgetting that even the best training cannot compensate for a lack of energy or fluids. A climb lasting more than 20-30 minutes can quickly deplete muscle glycogen reserves, leading to a drastic drop in performance known as "bonking."
To avoid this, it's crucial to eat properly before tackling a climb, consuming complex carbohydrates that release energy gradually. During the climb, especially for longer durations, consuming small energy snacks like bars or gels and drinking regularly helps prevent dehydration. Plain water may not suffice in many cases; adding electrolytes can help replenish lost minerals due to sweat.
Conclusion Tackling a climb on a bicycle requires a combination of physical strength, strategy, and self-control. The mistakes we've examined—starting too fast, choosing the wrong gears, adopting incorrect posture, neglecting breathing, and failing to plan nutrition and hydration—are common among many cyclists, but with increased awareness and practice, they can be avoided.
Climbing shouldn't be seen just as a physical challenge but as an opportunity to improve riding technique and efficiency. Regular training, experimenting with gears, and working on breathing are all steps that will lead to significant improvements. And finally, remember: every cyclist faces their own climbs. With patience, preparation, and determination, even the most challenging ascents can become a rewarding part of your road cycling experience.
