Make Hill Climbs EASY by improving Lungs, Legs, Power, Pacing, Fuelling.
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- čas přidán 4. 06. 2024
- You spend most of your time peddling up hill so why not identify areas that might be holding you back and improve on them? In this video we explore: Lungs, Legs, Power, Pacing, Nutrition, all to help you improve your climbing ability.
It might be a combination of all 5 elements but until you dissect and understand them all you won't know how to train and improve them optimally. With the help of on-bike training, turbo training and gym work, you can get the best results by knowing where to spend your time.
Let us know in the comments what videos you'd like to see us produce in the future to help your riding.
For our programs specifically for MTB fitness visit our website: fit4racing.com/program/enduro... - Sport
Body position is important especially on techy climbs. Bending of the elbows, widening of the chest, moving forward on saddle, lowering the upper body to the front wheel to keep it from wandering helps with traction also.
good video. The banana shot was funny x-D
People need this more than they know. Fit means more fun.
Thanks dude, don’t we know it 💪🏼
No kidding, I burn out so fast on day rides. Most of the day is spend huffing and puffing, not enjoying. Lol
Great video! I been waiting for this!!
I been riding since the 90's ( I'm 50 now) and climbing has always been my achilles heel!...LOL....Like many! However, it's a love-hate and realize it's the healthiest part of the ride - its very good for you! I think for me, it's muscular endurance. For example, here in the SF Bay Area there is a trail system known as Skeggs Point - my favorite place to ride! However the climbing is grueling because it's constant on the way up - winding hills. From the bottom of this system it's probably a 2 mile climb. I been riding this system since the 90s and it's always the same - the climbs kick my ass every single time. Although sometimes I surprise myself and do pretty good. I always fuel up - a big bowl of Oatmeal does the trick!
Anyway, I've tried exercises since then. In my experience the Squat, although I was strong with it has enhanced my climbing at all. What I've discovered is that Unilateral exercises seem to enhance my climbing the most. I did notice an improvement after doing the Bulgarian Split squat where I have a little more power and endurance on the climbs. These days I workout at home and almost exclusively do Unilateral work .
Most people will say that the only way to improve your climbing is to ride more - which I 100% agree and have noticed an improvement during this Pandemic ( which is the bright side to it - Riding more!!).
Also, the bikes I ride are known for their climbing prowess - Ibis. Ever since owning their bikes ( Ripley and Ripmo) it has made my climbing much easier. I know, it's not the bike, but the rider! However, these days most bikes are very capable going up and down which helps.
I recently learned on a ride at Skeggs was that there is a psychology piece to climbing - when you have a long climb. While I was lost in my head during a climb I got the idea to think of something else while climb to distract myself ( like being on an island somewhere chilling with a Margarita...Lol! ). What happened? I kept cimbing and climbing and didn't ask myself if "I'm there yet!" nor got caught up in how much my legs burned, etc. ( which is why I usually take a break during a climb).
Anyway, that's my experience with Climbing!!
Very good advice indeed. Knowing your limits is very important. Understanding your goal also helps to that. There is no point in pushing too hard when there is no timer for the uphills. This will reduce the fun from the descending. My first goal when i was trying to build my endurance was exactly what was said in the video. I just wanted to reach the top without being wasted. I wanted to reach the top and my tiredness not affect my performance on the Downhill. I took it from there and the second goal came afterwards. I wanted to reduce the time that i had to rest on the top. Then be able to just drop in as soon as i reached the top and so on....
A watch is also very important not only for the heart rate. One can also set intervals for drinking ( i do one sip every 10 mins ) or intervals for stand pedalling.
Thanks for the comment, it's great to hear your experience.
Oval chainrings will help to keep smoother cadence up climbs also.
Years of riding a SS has made me a masher. Oval chainrings help with my spin….even on the SS😁
Great info laid out well. As a biker of 45 years now the ego thing is the biggest downfall for me, the mind still thinking I can do what the 20 something me could do and then feeling negative because the body won't conform any more.
I am 57 and the ego does not fade easily.
Great video, cheers for sharing 👊🏻🙌🏻
This was a HUGE help. Legs and power have never been a problem (even at 48 I still crank out about 2K watts and can pedal through a burn all day). That said, I can't climb for more than a few minutes, even in the granny gear before I'm struggling for air. It's not necessarily a fitness thing, I'm overcoming some near fatal lung damage from a pretty nasty blood disorder. I lost a lot of lung function as a result (not capacity, but function). I'm good until I go anaerobic, then I'm f***ed. My lungs don't oxygenate my blood as efficiently as they should. I've been working for almost three years to get back as close to where I was as I can (I may never, and I'm prepared for that but it won't stop me from trying). My progress has been tenfold what the doctors told me I'd be able to do so I know it's working. I've been working on power endurance, thinking it might help if my legs could simply compensate but that just isn't valid. I need to start doing specific aerobic capacity work and three one hour zone 2 cardio sessions a week is no problem. I'll raise a pint to the hope of having a success story to tell in a few months :)
Thanks for taking the time to share your story, I really hope you get to a place close to or beyond where you were. Please let us know how you do in a few months, we'd love to hear your progress.
@@Fit4Racing question, if you don't mind answering: Given the above info, would it be prudent to factor my weight training into my cardio time? I typically do my cardio after I lift. For instance, I did an hour of steady zone 2 after about an hour of lifting the other day. It was easy enough, just asking so I can more appropriately keep record of my training time.
@@dreadsanddirt5966 good question. Often we see all training bundled into the same training volume considerations as the same type, especially if tracking heart rate as total stress indicator. This might be ok for a rough guide but I’d rather see you tracking bike time and weight time separately as the volume of lifting and rising can vary massively depending on where you are in cycles etc. I hope this makes some sense, it’s complicated to explain in general terms.
How did you get on?
@@aliens1990990 it's gotten significantly better, but nowhere near 100%. Some days are fantastic and I feel immortal, others make me want to head back to the car 300 yards in but I march on. I'll ride until I simply can't anymore. Plus it gives me the excuse to hit the big mountain DH parks more 🙂
Great video mate
Awesome video, I loved the way that you explained pacing.
Thanks Gavin, we loved putting it together so we're pleases you liked it.
I've noticed most of these training type videos never mention the importance of rest and recooperation and how long between sessions should you rest considering age and amount of physical exersion for what you do for a living through the day ,a great video none the less !! My job is very physical so ive designed a training routine that suits my lifestyle !!!
You're right, recovery is essential. We have done videos on recovery specifically and try to incorporate it into our content where appropriate, it doesn't always fit of course, so it isn't in all of them.
Agreed, quality video! 🤙🏻
Appreciate it!
....aaaaand stretching! 💪
Quality as always 🤙🏻
Appreciate it!
Very good general Info about all those different aspects, liked the short banana fuelling moment/clip ...
Glad you liked it! Still recovering from the banana!
@@Fit4Racing LOL!!!
good video
Not to complain from the cheap freeloader seats, but it feels like your last vid has been too long. Hope it is because you are riding! Cheers from Canada
Pacing explanation was spot on!!
Glad you think so!
Possibly your best video 👍🏼👍🏼👍🏼
Ooh, we'll take that on board. Thanks for the positivity. Can I just ask though, you've seen more than 2 of our videos right?! 😂
@@Fit4Racing haha yep seen a few in the last 5 year.
Bahaha the banana! Y'all are amazing!
9:26 🤣🤣🤣
Had to leave that in 😅
Hi. What should be the optimal heart rate at the start of the race?
54 😂.
In all seriousness, it depends on what race you’re starting. As a guide I suggest getting it below 120 but this might be difficult depending on many factors.
@@Fit4Racing 😆 I meant enduro special stages.
@@catyledonfod2095 that’s cool, and thats roughly 120 HR before dropping in. The lower the better but aim for that as a max where possible.
@@Fit4Racing Thanks 👍
What about the mental aspect?
I improve my uphill climbing by buying an E bike. I never realized how much stronger it made me.
Remember banana to mouth NOT mouth to banana
Noted... haha!
😭 that was funny
OR...buy an emtb. I am really surprised that manufacturers still make Amish bikes.
Too much talking , very little actual content, topics could be factual .